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Are you thinking about taking yoga for couples over 50?
It’s a great way to stay toned, build deep core muscles, and improve balance and flexibility. These are all very important to have as we age, especially if you have osteoporosis.
These days, there are numerous yoga classes in every town and city across the world.
It’s best to start at a beginner level and work your way up. However, you might also be able to take an intermediate class with some modifications.
Of course, the most important thing is to ensure your yoga teacher has been certified.
A certified instructor has had at least 200 hours of study and will be best equipped to provide safe yet challenging poses for you.
If yoga isn’t your thing, or you just want to incorporate it into your other routines, have a look at 5 Osteo Friendly HIIT Workouts for Women Over 50.
DISCLAIMER:
The information presented in this blog has been researched, but may not reflect the latest trends.
Please note that the suggestions and information in this blog post are not meant to replace advice from your doctor.
It’s vital that you speak with your healthcare provider about any new exercise program you want to start, including yoga.
Also consider that our bodies change from day to day. What we could do yesterday might be too painful today.
Please listen to your body when approaching exercise.
If you’re interested in joining a yoga for couples over 50 class, make sure that the yoga teacher is certified and is experienced working with people who have osteoporosis.
Find a Yoga Teacher Trainer To Work With People Who Have Osteoporosis
Before I get into the osteoporosis friendly exercises, I thought it was important to tell you how to find these instructors. I have found a few good resources including the following:
MelioGuide
Margaret Martin has 40 years of experience in physical therapy. She has devoted the last 20 years treating individuals with osteoporosis and low bone density.
Visit the site for customized yoga for couples over 50 workouts.
Start by taking her QUIZ to determine which custom exercise plan is right for you.
Yoga With Bonnie
Bonnie’s practice is osteoporosis-informed and focuses on improving strength, balance, relaxation, and mindfullness. She is a BoneFit™ Professional who weaves her unique knowledge into all of her classes.
Read: Eight Reasons to Discover Chair Yoga. Some Are Not What You Think. (Video included)
Yoga International
Start a free trial and enjoy yoga for couples over 50 in the comfort of your own home!
Benefits of Yoga For Couples Over 50
As we age, maintaining strong bones, flexibility, and balance becomes increasingly important. This is especially true for people (like me) with osteoporosis.
If you’re anything like me, it’s hard to take an exercise program down a notch, especially if you’re accustomed to high-impact workouts.
I’ve discovered, however, that you can still get a great workout without high-impact intensity.
Gentle yoga is a powerful tool for improving core strength, flexibility, and overall health without putting undue stress on fragile bones.
It’s thought that yoga for couples over 50 may:
- improving bone health (although there is no conclusive evidence at this time) Source: Harvard Health
- build muscle mass
- improve overall balance
- enhance blood flow
- lower stress levels and has a calming effect
- potentially alleviate chronic pain
So, if you want to have fun with your partner while building lean muscle and improving posture, yoga just might be your go-to exercise routine.
Of course, there are other fun things to do as a couple over 50 including bike riding, or playing pickleball.
I’ve got some great posts on these topics so why not read: 15 Best Bikes for Men Over 60 AND Pickleball Etiquette 5 Do’s and Don’ts On The Court
Yoga Poses for Couples Over 50 to Avoid (if you have osteoporosis)
The following yoga positions are generally considered safe, even for people with osteoporosis. However, you need to use common sense. If it hurts, don’t do it.
According to OsteoConnections (University Health Network and Mount Sinai Hospital),
7 Osteoporosis Friendly Yoga Poses for Couples Over 50
As promised, here is a list of the yoga poses considered safer for people with osteoporosis. Keep in mind that all bodies are different, and there are different stages of osteoporosis that may impact whether or not you should engage in the following yoga poses.
Always listen to your body, use common sense, and be sure to get clearance from your health care provider before starting yoga for couples over 50.
1. Chair Yoga
If you’re new to yoga or have limited mobility, chair yoga might be your best choice.
It’s performed using the seat of a chair or the back of a chair for support. You’ll have a chance to practice yoga poses that provide a great stretch while avoiding any added starin on the spine or joints.
Chair yoga focuses on slow, controlled movements to ensure proper alignment and can be modified according to your individual fitness level.
2. Triangle Pose (Trikonasana)
Triangle pose is a great pose for building core strength while stretching the side body.
As always, if you feel any pain, back out of the pose carefully. It may not be the best pose for people with neck, knee, shoulder, or ankle injuries.
You begin in a standing position with your feet in a wide-stance.
Don’t make the stance too wide though. From there, you want to turn your left foot inward slightly and rotate your right foot 90 degrees.
Your hips and shoulders should remain facing the long edge of your mat.
Your front leg should remain straight, with a slight bend in the front knee if needed for support.
Life both arms out to the sides and then (choose either your right or left side to start), let one arm reach out to the side as if someone is trying to pull you sideways.
Keep your feet planted on the floor. Your other hand (right hand or left hand can rest on your shin or on a yoga block while you raise your upper hand toward the ceiling.
Gently rotate your chest open if it feels safe and comfortable. As you engage your side body, you should feel a deep stretch along your inner thighs and hip flexors.
See the image below to show what triangle pose looks like.
You do not have to touch the floor to have a successful triangle pose. If you can’t reach the floor, use a block or lightly hold your shin or upper leg. Never push on your kneecap.
3. Half Moon Pose (Ardha Chandrasana)
I find this to be a tricky pose. In fact, I often do the pose near a wall or chair in case I lose my balance. It is, however, a great pose to do.
This pose typically follows the triangle pose. To do it, shift your weight onto your standing leg while lifting your back leg parallel to the floor.
You’ll need to engage your front leg and utilize core strength to hold the position. It’s a toughie! I often fall out of the position. It’s the journey of trying that matters!
The most important thing is to feel the opening of the shoulders and maximum stretch in your legs.
See the image below of what the half moon pose should look like. Just remember, the people in these photos are models.
The benefits of yoga come with trying, falling out of a pose, and getting back in. It’s not about reaching the ultimate half moon pose.
4. Chair Pose (Utkatasana)
Still interested in yoga for couples over 50?
Don’t be intimidated. Many men and women over 50 take part in yoga classes. They all come to their mats with various fitness levels, mobility issues, etc.
You can’t effectively learn yoga by reading these descriptions either.
In order to get the most of yoga for couples over 50, you really need to take a class, especially if you’ve never practiced.
This will allow you to ensure you’re hitting the poses correctly to avoid potential injury.
I like chair pose for a few different reasons.
For one thing, it’s a static pose that builds strength in the high muscles and hips.
TIP: If you find it too hard to keep your arms straight over your head (with your shoulders pulled down), you can always bend your elbows to make it more comfortabl.
To do the post, place your feet hip width apart (or you can keep your feet together). Keep your legs engaged and shift your weight to your heels as you slowly sit back as if you’re going to sit on a chair.
5. Downward Facing Dog (Adho Mukha Savanasan)
I’ve read different things about whether downward facing dog is considered safe for people with osteoporosis.
You may need to move to wall for this, especially if you don’t have the flexibility to keep a neutral spine. You definitely don’t want to curve your spine.
This position is a great stretch for the upper body and legs.
Start in a kneeling position and place your hands shoulder width apart on the floor.
Push your hips back and up and keep your head down. Your arms should be straight (but not locked) and your shoulder should not be up around your ears.
It’s okay if you’re heels don’t touch the floor. A certified yoga instructor will be able to help you find a version of downward dog that’s safe for you.
IMPORTANT NOTE: Some of my research points to people not performing downward facing dogs at all.
It will depend on how severe your osteoporosis is and whether or not you have the capacity to maintain good form in the position without rounding the back.
6. Upward Facing Dog
If you’ve never done an upward facing dog, you could start on your knees. Normally, you would start in a plank position. Either way is perfectly fine.
Get into a plank position with your legs hip-width apart and your stomach muscles pulled in.
Make sure your shoulders and arms are aligned over your wrists. Keeping your elbows close to your sides, slowly youself half-way down to the ground.
Your arms might be shaking, but that’s fine. It’s important to keep you back straight and prevent your belly from sagging in the front.
Your elbows should be pointing to the back of the mat in this half-way down position.
From here, just push your chest through your arms and your eyes cast just slightly ahead of the mat. Be careful that you don’t over-arch your neck or upper spine.
You do not need to tip your head back when you’re in this post. The idea is to get a gentle stretch in your chest and shoulders. If you feel any pain at all, come out of the pose and rest.
Remember, you can always bring your knees to your mat at any time.
7. Warrior I
There are a lot of steps to Warrior I and I find it’s a little harder to hold than other poses. Again, we all have different body types, perhaps injuries, constraints and so on.
To get into the post, step your right foot forward about four feet and bed the knee, keeping the back leg straight and engaged. Your back foot should be planted to the mat on a 45 degree angle.
Raise your arms above your head while keeping your shoulders pressed down.
Once you’re in the position, don’t forget to breath. You can tip your head up slightly if it doesn’t hurt your neck.
8. Warrier II
To get to Warrior II from Warrior I, simply pull your left arm (or right arm depending on how you started) and swing it up, over your head in a wide arch until it is at a 90 degree angle. Both arms should be pointing straight out and engaged. Your knee should be bent at a 90 degree angle as while the other leg remains straight out to the side, the foot at a 45 degree angle.
IMPORTANT: Take a quick peak at your bended knee. It should always be stacked over the front ankle, and not caving inward.
Turn your neck if it feels comfortable and focus your gaze over the tips of your fingers.
9. Tree Pose
Tree pose looks easy, but can be deceptively hard.
This is especially true if you have terrible balance, This is where yoga for couples over 50 comes in handy because you can use your partner as a balancing device.
This will work well until you build more stabiity in a post.
Stand tall, facing the front of the mat.
Now, life a leg and stick your foot to the inside of the thigh. If you can’t get your leg that high, don’t worry.
I do a much shorter version of tree pose. In fact, I call it “shrub pose” because I never bring my foot way up under my inner thigh.
Handy Props: Yoga For Couples Over 50
One of the best things about yoga is that you can practice it anywhere. You don’t need to purchase extensive leggings or sportswear. If the yoga teacher wants you to bring thinks like a block, bolster, or light weights, don’t feel as if you absolutely need those things, especially as beginings.
However, after years of practiciing yoga, I’ve discovered a few invaluable items that you may to consider.
- Yoga block
- Yoga strap
- Good quality yoga map
Specifications
- Yoga beginner set
- Includes all the essential yoga equipment you need to get started.
- Includes 2 cork yoga blogs
- Comes with a yoga strap
- Includes 2 micro-fiber towels
Our Verdict
This is the perfect kit for starting yoga. The only “con” would be that it doesn’t come with a yoga mat.
Different Styles of Yoga To Try
Another good thing about yoga is that there are many different types of yoga to try. They’re not all the same, although they do promote better health, improved muscle tone and balance.
The most commonly used yoga styles today include:
- Hatha yoga
- Ashtanga yoga
- Vinyasa Yoga
- Kundalini Yoga
- Iyengar Yoga
- Aerial Yoga
Yoga for Couples Over 50 – An Inexpensive Pasttime
The cost of yoga is relatively low and is available to anyone, regardless of mobility or health. Chair yoga, combined with various props can turn your new hobby into something enjoyable and rewarding.
The cost you’ll pay depends on where you live, the yoga studio, whether you hire a private yoga tutor and so on. Essentially, however, you’re probably looking at roughly $10-$20 per class, per person.
Many studios will offer family discounts, or even offer a less expensive return fee. Oftentimes there are bundle packages you can buy as well.
As for equipment, you can find pretty inexpensive yoga blocks and straps. Sometimes the class will have the equipment handy and you can use that instead of buying your own.
Need even more hobby ideas?
I’ve written a few great posts to help people find the hobbies that best suit their personalities.
For example, you could read: 69 Best Mind Stimulating Hobbies for Men Over 60. Of course, women can do engage in these hobbies as well.
Final Thoughts on Yoga for Couples Over 50
Incorporating yoga into your routine is one of the wonderful things you can do to improve both physical and emotional health,
If yoga for couples over 50 sounds like something you’d like to try, start by asking friends if they know where to go. You can also use social media to find classes year you, or look them up online.
