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I love yoga for a number of reasons. It helps me ground myself (I’m a very nervous person). It also helps me safely build strength, stamina, and flexibility.
Now that I’m in my late 50’s, I have developed spinal osteoarthritis and osteoporosis.
Whenever I try my old exercises, that used to work for me, I find myself getting injured more often than not.
The time has come for me to start looking for the best yoga DVD for beginners over 50.
To be even more specific, I need to do osteoporosis friendly exercises. That means no more deep twists, back extensions, or long forward folds.
At first, I thought what else is there to yoga without the spinal twists and backbends? It turns out there are plenty of alternative poses to try.
Keep reading to learn more about my own favorite yoga classes (not DVDs), how yoga will benefit your health, the many different styles of yoga and what they mean, and finally, that list you’re here for.
Here’s where I get my favorite yoga classes
I suppose you can’t classify online classes as the best yoga dvds for beginners over 50, but I still highly recommend them.
I’ve been a member of yogadownload.com for years now and I really enjoy the options they offer.
I’ll share some of the best yoga dvd for beginners over 50 a little further into this post. In the meantime, let me tell what I love about yogadownload.com
Yoga practice for all levels
You can choose classes geared to your level of experience and practice. Look for beginner, intermediate, advanced, and classes labelled as “all levels”.
Determine your intensity level
There are days when I have the energy to really work my yoga class. On those days, I choose the intensity level known as “bring a towel”.
Otherwise, I might choose “you’ll feel it”, “Everyday namaste”, or “Ahhhhh”
Good for all levels
The instructors at yoga download are highly trained and most will offer suggestions on how to modify your practice.
As a beginner, in might take a little trial and error to find the classes and instructors that resonate with you.
They’ll all great, but everyone ends up having a couple of favorites!
Yogadownload.com offers therapeutic classes
If you need specific help on certain areas of your body (heart opening, for example), you can narrow down those choices to find the perfect yoga class for you.
You can even find chair yoga classes.
Chair yoga offers all the benefits of a mat practice in a much more accessible way. It’s perfect for older adults or for people with varying degrees of disability.
Choose from popular types of yoga
Yogadownload offers a wide variety of practices including hatha, vinyasa, power yoga, yin yoga, asthangae, iyengar, kundalini, restorative, prenatal, and even specialized classes for men and women over 50.
Introduction to a Yoga Practice
Yoga has been growing in popularity for many years now.
According to Wellness Living, 15% of adults in the United States have practiced yoga within the last six months.
In fact, the yoga industry in the United States alone is valued at $12 billion.
That rate appears to be expanding at an annual rate of nearly 10% according to The Good Body.
The beauty of any yoga practice is the actual yoga journey. Everytime you get on the mat, you’re a different person.
Your body may not flow the way it did yesterday. You might not have the same sense of balance you did a week ago, etc.
The most important lessons we learn from yoga include humility, patience,and self-acceptance.
It’s a wonderful tool (as long as we’re not hard on ourselfs) for improving mental health and overall well-being.
Why Yoga is a Good Choice for Your Health
A study published in February, 2024, in the Journal of Nutrition, Health and Aging discusses the impact of yoga on aging physiology.
Some of the therapeutic effects of yoga identified in the study include the following:
- Yoga is effective for lowering blood pressure in middle-aged and older adults
- The study also mentiones that yogic breathing and poses stimulate the parasympathetic system. As a result, the stress response is lowered.
- Yogic breathing also strengthens respiratory muscles and promotes efficient diaphragm use.
- In older populations (mean age 60 – 70), yoga had a moderate effect on improved memory.
The therapeutic effects of a regular yoga practice can help reduce back pain, chronic pain, and joint pain overall.
Yoga Exercise Do’s and Don’ts for People with Osteoporosis
According to the National Osteoporosis Foundation, people with osteoporosis should focus on increasing bone strength and stability.
Weight-bearing and balance exercises, like those found in yoga, are key components to a safe fitness plan.
Come on baby, let’s NOT do the twist
If you have osteoporosis (as I do), yoga can be beneficial but you might need to make a few modications to your practice.
It’s imperative that you avoid excessive or deep twisting, bending, or high-impact moves that might increase your risk of fracture.
Modified yoga poses with an emphases in gentle, weight-bearing activity should be your go to.
Different Styles of Yoga to Explore
The world of yoga offers a variety of different styles designed to tap into different approaches, philosophies, and benefits.
This allows you, as a practitioner, to align classes with your fitness goals, mental health needs, and personal preferences.
Keep reading for an overview of the most popular styles.
Hatha Yoga: The Foundation for Beginners
Hatha yoga is one of the most popular forms of yoga. Beginners yoga classes often fall under this category.
Traditionally, this form of yoga is slower-paced, It’s great for a beginners yoga, or for anyone looking for a more gentle yoga style.
Vinyasa Yoga: Flowing Movements for All Fitness Levels
Vinyasa yoga incorporates synchronized movements with breath work. This dynamic style of yoga connects breath with movement. Each movement or transition between poses is done with an inhale or an exhale.
To that end, most yoga classes focus on breathing techniques to bridge the body and the mind.
Controlled breathing helps establish a deeper awareness of the body’s movements and sensations.
As with most other yoga styles, Vinyasa yoga can accommodate any fitness level and can be a great way to accomplish fitness goals, especially over 50.
This practice combines elements of strength, flexibility, endurance, and mindfulness.
Power Yoga: For Advanced Practitioners
The words “power yoga” should suggest that these classes are going to require more stamina and physical strength. Typically, they’re more intense classes than other forms.
Don’t let the word “power” scare you. There are many classes available for beginners that fall under this category.
Remember: Whether you’re in a beginner’s yoga class or moving into advanced poses, your body changes all the time. What worked for you yesterday might not work for you today.
Listen to your body and back out of poses if they hurt. Yoga should feel good. It might be difficult, but it shouldn’t cause a great deal of pain.
Power yoga works muscle groups across the body inluding:
- core muscles
- upper body
- legs and glutes
- back muscles
- cardiovascular system
- balance and coordination
- flexibility
Ashtanga Yoga: A Comprehensive Yoga System
Ashtange yoga is a great choice if you’re looking for a more rigorous workout.
This style of yoga is typically physically demanding. You’ll find yourself in a vigorous flow through postures performed at a fast pace.
It’s best to start with a modified version or attend classes designed for beginners or older practitioners, especially if you have no yoga experience.
Of course, as with all yoga classes, you’ll have the opportunity to work on deep stretches and bending poses to improve flexibility.
Iyengar Yoga: Precise Alignment Cues
This style of yoga was developed by B.K.S Iyengar and emphasizes precise alignment. The use of props (like blocks, straps, and blankets) are used to help students ease into each pose safely.
Iyengar is a great choice for beginners or for those with specific injuries or health conditions.
Expect to hold poses for longer periods of time.
Bikram Yoga – 26 Poses
Bikram yoga was developed by Bikram Choudhury. The aim is to improve flexibility, strength, and detoxification through intense heat.
This style of yoga isn’t for everyone and could come with safety risks. There are several potential dangers for older individuals (especially if you have health conditions).
- risk of dehydration and heat exhaustion
- overstretched muscles and potential injury
- increased heart rate due to the heat
- breathing difficulties
According to a study published in Age and Ageing, seniors with joint conditions are more likely to suffer injuries in high-intensity exercises like hot yoga.
Don’t Limit Yourself to Just “Beginner” Yoga Classes!
Yoga DVDs for Advanced Practitioners
Yes, their are yoga DVDs designed for advanced practitioners. But don’t let it stop you from trying.
We can’t grow unless we get out of our comfort zones. The most important thing is to listen to your body. There’s nothing wrong with trying things like advanced arm poses or arm balances, for example.
As with all types of exercises, approach new concepts with caution. Listen to your body and if something truly hurts, just don’t do it!
Gentle Yoga for Stress Relief
If you’re anything like me, you may want to push a little harder than you should. However, gentle yoga has many benefits that we can all use in our day to day lives.
The therapeutic effects of yoga include improved mental health, stress relief, and stress reduction.
Yoga for Older People and Seniors
Let’s face it, you could encounter a seniors dvd that’s lame. I like to search for instructors who understand older people and don’t talk dow to us.
Most yoga dvds tailored for seniors are designed to improve flexibility, reduce joint pain, and increase strength.
I find it helpful to have slower paced yoga classes combined with a few high energy yoga classes in my arsenal.
Key Features to Look For in The Best Yoga DVDs for Over 50
Clear Instructions
Clear instructions are vital, especially when you’re exercising from a beginner’s yoga dvd as opposed to an actual classroom.
Read the DVD reviews to see if there any comments about cueing for poses.
Background Music and Stress Relief
Personally, I prefer silence when practicing yoga. However, the right background music can be very calming while enhancing relaxation.
The goal of any yoga class is to ultimately provide a sense of deep relaxation and inner peace.
Common Yoga Poses to Expect as a Beginner
If you’re just starting out and have never taken a yoga class before, you may not be familiar with some of the most commonly used poses.
NOTE: If this is your first time practicing yoga, I suggest taking a class with a certified instructor. They can help ensure you have the proper form before you try it on your own.
Downward Facing Dog
In downward facing dog, your feet are hip width apart and your hands are place on the mat towards the front. Your back should be in a straight line from hips to hands.
Child’s Pose
In a child’s pose, you allow your body to rest. Your toes are touching and your body drapes forward over your knees. Your hands can either be by your side, in prayer hands over your hand, or stretched out in front of your mat.
Mountain Pose
Mountain pose is balancing post where you place one foot against your inner thigh. This pose isn’t about how high you can hold your foot, it’s about finding peace and balance wherever you are.
Legs Up The Wall
This is a quick and easy exercise you can do whenever you want. Just lie on the floor with your butt as close to a wall as you can get it. Swing your legs up and just let them rest.
Seated Forward Fold
Seated forward folds may not be a great option if you have osteoporosis because it can cause the back to round forward.
Arm Balances
Even some advanced poses like arm balances are accessible for beginners. There are definitely poses you can work toward.
Building a Yoga Routine at Home
The first thing you should do before buying your DVDs and starting yoga at home is to get a few basic tools.
It doesn’t cost a lot of money, but you should have the basics:
- A yoga mat
- yoga block(s)
- yoga strap
Once you’ve purchased your items (including your DVDs) start with short workouts.
30-minute workouts (or shorter) are a great place to start. You shouldn’t have to do your own warmup either. Most any yoga workout program will include a warmup and cool down.
Slowly Work Your Way to Longer Sessions
Once you’ve reached a reasonable level of fitness, you can access your fitness goals.
Do you want to add strength, regain balance, or improve flexibility? Is it important for you to do advanced yoga poses?
You really don’t have to achieve the goal of “advanced practitioner” to gain the health benefits of your yoga practice.
The Benefits of Using Yoga DVDs at Home
Practicing home workouts on your yoga mat is a convenient option for anyone.
When you’re home, you don’t have to feel as if anyone is watching or judging you. You also have the ability to pause and repeat your yoga videos as much as you want.
Give yourself a pat on the back for even considering a yoga practice. It’s a great tool for managing chronic pain, improving flexibility, and may even speed up recovery time from a recent health event.
REMEMBER: If you already have an injury, have an osteoporosis diagnosis, etc., consult with a doctor before performing any new exercise.
The Best Yoga DVD for Beginners Over 50
The following suggestions will include a variety of options including classes you can purchase on DVD, and through other easily accessible channels.
Yoga DVD for Beginners with Osteoporosis
Yoga for beginners delux set includes 8 yoga video routines. In the Gentle Yoga for Every Body DVD you’ll find modified poses.
Includes step-by-step instructions
Actor: Barbara Benagh
$24.99
Best Yoga DVD for Beginners Over 50
Gentle Yoga for Stress Relieve
Gentle yoga DVDs like this are idea for stress relief, mental health, and stress reduction. There are also numerous therapeutic effects.
Gentle Yoga Plus Pilates DVD
NO EQUIPMENT WORKOUTS with Jessica Smith
Keep in mind that the best yoga dvds for beginners don’t always specific that they are osteoporosis safe.
Take care with your body and avoid deep spinal twists if you have osteoporosis.
Chair Yoga for Seniors DVD & Poster
Not for advanced practitioners/no advanced poses
This is one of the best
Remember that you can do yoga at any level as long as you listen to your body and modify as needed.
Yoga Vitality Chair Yoga
Equipment needed: Chair
This the best yoga dvd for beginners. Made for absolute beignners and designed to help improve mobility, joint health, balance, pain relief, and injury prevention
Yoga Over 50
No equipment required
Choose from 8 customized routines ranging from 20 – 60 minutes. This DVD is perfect for people with osteoporosis and osteoarthritis.
Yoga for Beginners
9 Practice Options
This is another one of the best yoga dvds for beginners. You will receive 2 discs in the package.
The reviews rave about the instruction and cueing of poses. Worth a try!
Rodney Yee’s Meditation & Yoga
Best yoga DVD for beginners over 50
This is more of a meditative practice than a yoga workout. However, you will be guided through five easy-to-use sessions. Relieve body stress, improper posture and restricted breathing.
Gentle Yoga
For back pain relief and prevention
Brought to you by Jessica Smith. You’ll get two, 30 minutes practices for strength, mobility and support.
Rodney Yee’s Best Yoga DVD for Beginners
DVD includes two full-length yoga workouts for beginners
Learn accurate alignment, technique, and how to avoid the mistakes most often seen.
Although this is for beginners, it’s important to make any necessary modifications if you have osteoporosis (which is always the case).
Gentle Yoga Fix
For seniors, middle-aged adults, and beginners
Fix posture, back pain, core strength, and stress with this 20 min per day system.
Forever Yoga with Susannah
Check it out on YouTube!
You’ll need a chair and a yoga mat and a positive attitude!
Kendra Fitzgerald Yoga
Suitable for people with osteoporosis
Try this bone strengthening video for osteoporosis and osteopenia. 24 minutes in total.
Yoga Fusion
Targeted practices for strength, balance, flexibility, and stress relief
Equipment required: mat or towel
Each yoga class is 15 minutes, 20 minutes, and 30 minutes long.
Conclusion: Finding Inner Peace Through Yoga
You don’t have to be on a “yoga journey” to like yoga. Some people live and breath yoga, and that’s okay.
I just find that’s a nice complement to the other types of exercise I do.
Frankly, there are days when I need more intensity and other times when I need a nice, quiet, stretch.
However you choose to implement yoga in your life will be a win for your physical and mental health.
I really just want to state one more time how important it is to get the all clear from your doctor before practicing any kind of new exercise, including yoga.
If you do have osteoporosis and osteopenia, ask your doctor which exercises to avoid.
Of course, if you’re in a class, don’t hesitate to talk to your instructor about any physical limitations. A good instructor will be able to offer you modifications.
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