Younger Days
From my first lesson in 1971, I was in love with yoga. I was good at the postures and that boosted my enjoyment of them and my confidence.
When I got around to doing a yoga teacher training and then started to teach, I thought I was special because I could perform some of the advanced postures. My students admired my headstands and backbends, as well as my flexibility, strength and stamina.
In the mid-eighties, I dared to open a yoga school. The other teachers and I mainly taught the physical side of yoga–the postures. It would be years before I made use of the other tools of yoga. That motivation was the result of doing my second teacher training. I studied yoga breathing, yoga nidra, restorative yoga, ayurveda, and even did a course in something called esoteric yoga physiology. (Don’t ask.)
More years went by before I studied a vital part of yoga, the ‘Yoga Sutra of Patanjali’; I’d decided it was time to study the philosophy that was underpinning yoga. I did this over an intense nine-month period, sitting at my computer, pouring over 9 different interpretations of Patanjali’s 196 pithy sayings (sutra). I wouldn’t allow myself to go to bed until I had written a blog post that revealed my understanding of what I had studied that day. This created a body of work and if you would like to visit my collection of these posts click here.
I’m sure there’s much more to learn over the next years from the vast field of yoga. And I’m thankful in no small part to yoga that I may have enough years to keep on learning.
Old Age
Now, however, as an older person, I have other needs that aren’t always covered by yoga.
- More than tree pose and half moon pose, I need to apply myself to all aspects of balancing.
- I need to learn new movements so I don’t fall into routine patterns of body/mind use.
- Coordination exercises are a form of brain training for me.
- Strength training.
- I need more rest! (Yoga does offer effective tools with restorative yoga, yoga nidra and pranayama.)
Let me speak of the need for strengthening first.
A few years ago I was diagnosed with osteoporosis. This condition showed up in bone density testing as a decrease in the amount and thickness of my bone tissue. In the future, my bones may become increasingly weak and vulnerable to fractures. It surprised me to find out that one of the risk factors for osteoporosis is being slim. Because of my low weight, I have less bone mass to draw on than a heavy person, and less of the mechanical loading which strengthens bones.
I’ve never been one to yield entirely to a simple drug solution. My doctors recommended twice-yearly Prolia injections to help strengthen my bones by preventing the breakdown of bone. Besides submitting to the advice and the Prolia injections, I decided to boost my understanding of managing osteoporosis by finding out what I could do for myself. I discovered an exercise system called Buff Bones, and last year did two on-line trainings which qualified me as a BB instructor.
The courses are informed by Pilates exercises. Despite the popularity and effectiveness of this core strengthening work, I had never done a Pilates class. I’ve come to enjoy this core work as well as another part of the BB program which suggests the use small hand weights.
A major problem that people of my age experience is the atrophy of muscle mass and strength. This is a condition called medical sarcopenia. While I’ve never had a doctor’s diagnosis, it’s obvious to me that I have lost muscle strength over the recent years. It’s harder to open jars, lift the full kettle after the water’s boiled, and these days, I’d rather carry just one bag of groceries up a flight of stairs than all three at once.My stiff wrists have me locked out of doing several yoga poses I used to shine in, such as, handstands and the ‘wheel’ backbend (urdhva dhanurasana).
I’m finding weight training is beneficial for me on all counts, and I like it anyway. I’ve always been a physically-oriented person. It’s what drew me to yoga in the first place. But now, I’m doing dead lift squats, overhead presses and split stance squats with weights, and more, Planks, front and side, even cat/cow, and long-held dog poses, spread through a yoga program, can be tolerated by and are advantageous for us oldies in yoga classes.
On my Yoga With Eve Grzybowski youtube channel, you can find themed classes. Here’s one that emphasizes some of the elements older students need, and this one, in particular, core-strengthening:
[embedyt] https://www.youtube.com/watch?v=zOI6s15Ikj4[/embedyt]
In the next installment of Yoga Isn’t Everything Part 2 , I’ll write about the importance of movement.
As always, I’d love to hear any of your comments and experiences relating to being the age you are.
Hello Eve,
Thank you, this is just what I needed to read!
Like you, I love my yoga practice but I am not as strong, nor as flexible, as I once was.
I leave out certain poses and modify my classes to suit me and my “seniors”.
I have also been diagnosed with early osteoporosis.
I recently started strength training, which I am really enjoying.
I will definitely look into “Buff Bones”. Thank you for telling us about it.
I look forward to the next instalment!
Namaste, Cynthia
Thanks, Cynthia, for your kind words, and your own wisdom. One of my favourite quotes is: We’re all just walking each other home. I think it’s from Ram Das. Kindly, Eve
Thanks Eve once again for your care and concern for us. “Buff Bones” is just what I need having been diagnosed with Osteoporosis 45 years ago and being of small build and lightboned stature. Your classes keep me flexible and on the right track. Now if I could just remember to breathe. Thanks a million and love from Marie.
The little Tuesday community of yogis hold you in high regard, Marie.
We all need to breathe! xx Eve
Love this Eve .. so relevant
Thank you, Liz. Are you still practising yoga?
Great info and insight to carry with me through my third phase of life!
Thankyou Eve
And may that third phase by happy and healthy, Karis!
Kindly, Eve
I always look forward to your posts Eve.
This one is particularly relevant as I just celebrated another birthday and have noticed my body changing over the last year or so. I love the sound of Buff Bones; will explore.
I now go to a women’s gym 6 days a week to address muscle maintenance and weight bearing exercise for my bones. I reserve my yoga practice for relaxation, my nervous system, addressing aches and pains and peace of mind. It’s not a bad combination. And walking for healing in nature. We’re so lucky to have so many tools and know what works for us. I am interested to hear how your journey with osteoporosis continues. I was dissuaded by a female doctor from the scans. She suggested I wait till I’m over 70. I was surprised. I found another doctor.
Blessings
Katrina
I’d be curious to hear of your further journey, Katrina. These days doctors recommend hormone therapy (estrogen) for menopause and osteoporosis, where earlier it was considered unsafe.
I only discovered I had the condition when I had a terrible wrist sprain.
You are very smart to take care of your nervous system through yoga tools. I’m with you on this part of my health regime!
Kindly, Eve
HI Eve,
I agree with you about yoga not being everything..i never thought it was, wonderful as it is..I feel the need to do pilates and strength training at the gym, as well as getting to iyengar classes when i can…generally keep moving, flexible, strong, coordinated, good balance..oh yes, and dance classes when i can get there..adult jazz gives me something else..the joy of movement/dance. it is fun, and requires heaps of coordination…we have to keep moving
Yes! Movement/Dance/Music = Joy. Well, expressed, Kristine. Thank you for your comments.
Kindly, Eve
Thank you Eve for your candid post and for sharing your experiences. like you I have done Yoga for a long time – since 1972 – (even attended your class in the 80s. I have had to make various adaptions as the years unfold. I’m tall, thin, in my mid 60s, developed vertigo over 10 years ago and could not maintain the speed of regular classes so turned to yin yoga. I have incorporated qi gong, feldenkreis and tap dance at different times to maintain movement. With a worsening scoliosis I have recently been introduced to traction options via a yoga hammock (but no inversions due to the vertigo) which I enjoy immensely, even simply to just lie & wriggle in. I am conscious of diminishing strength so will seek out weight training. Thankfully my bones are very good, but I won’t take that for granted. I’m carless & walk a lot which may help the bones etc. I do agree that moving in any form is critical, and believe the knowledge imparted by my many yoga teachers and the awareness one develops about one’s body is gold – even if the routines are reduced.
Hi Ivana, I love the expression ‘the awareness one develops about one’s body is gold’, that sort of awareness that happens with a long relationship yoga, that is. It’s so true. And I’m eternally grateful for this. Thank you for your comments.
Kindly, EVe