While I love exercise, I understand it’s not everyone’s cup of tea. Still, I think we all recognize we’ll age better with improved strength, flexibility and balance. I’ve been experimenting with yoga, and this is my hearty endorsement coupled with a warning about lowering one’s expectations.
I’m pleased to report after several weeks of chair yoga, my back still functions admirably, and I’m no longer taking Advil at night for sciatic pain in my legs.
Normal people – that’s you – would do a little stretchy stretchy and accept their good fortune. But then there are retirees like me, who have been athletic and have a hard time adjusting to the physical limitations of an aging body. Sometimes that ego kicks in, and nothing good comes of it.
As it happens, I was getting my hair cut and mentioned to my stylist I was doing chair yoga. She said I was too young for that, like it’s just for feeble old people who can’t stand up.
I mean, I know that’s bullshit, but it was enough to make me think, she’s right, I could do more. I could get really good at this if I tried hard enough. I could end up teaching yoga! That’s how my brain works. I always dream big before reality sets in.
And that’s why I decided to try “gentle yoga” at the fitness club where I swim. I’ll start slowly, not do anything dumb and work my way up to whatever is next – rough, cruel yoga? Bring it on! I had a yoga mat from the Year 1 and rolled it up like a pro. Dale said I looked just like one of the cool girls with my fancy tights and yoga mat in tow.
As the group gathered outside the workout studio waiting for the other class to end, I chatted up some women and told them it was my first time. One said to grab a spot on the floor, so that’s the first thing I did, except she said not that spot … that’s mine.
Just to be safe, I set up my station a few mats away. The instructor was a middle-aged woman who didn’t look like gumby athlete of the year, but wow. What she could do with her body. She went at a moderate pace and explained the poses reasonably well, but I found some of it difficult to follow. She also shared modifications that made the pose easier, depending on your capabilities.
If I didn’t understand what to do or thought even trying it would put my back at risk, I simply didn’t do it. That’s the part about not doing anything dumb. Overall, I liked gentle yoga, but it was freezing cold in there, and even with the mat, that floor was rock hard. As in not comfy. I could kind of see my dream start to fizzle.
Getting on the floor and doing those stretches took me to the edges of where my body should go. My back is a little sore, and I’m grateful I didn’t push any harder.
While some soreness is inevitable, I presume, I’m not going to jack up my back in hot pursuit of downward facing dog. This is the part about accepting your limitations. The chair yoga is about stretching, strengthening and balance, and it works for me.
Now, if they had warm, soft, extra-gentle yoga for wimps, I might reconsider. Until then, I humbly suggest the chair is our friend.
Agree with you – hurt my back a month ago. I have been doing chair yoga in the comfort of my home – back is healing! I follow Senior Shape on You Tube – love it!!!!!
I bookmarked Senior Shape — great recommendation!
Everyone has to do their own thing. What works for someone else, may not work at all for me or you. And sometimes people can make you feel inferior because they act like they do all the right things and should be able to tell you what you should do. Stick with the chair yoga if it makes you happy and it feels good. I would.
Thank you. Well said.
I hate to disagree with your stylist (after all she does have scissors) 🙂 There are all kinds of chair yoga classes. The ones that I attended offered moderation and challenge depending on individual needs. Continue to listen to your body. It knows best what you need.
I agree. Some of the chair yoga classes are pretty challenging. Listening to our bodies — what a novel concept!
“…not that spot … that’s mine.” Ha! That sounds familiar (especially being kind of new in town.) At first I thought the same thing….that you were too young for chair yoga, but you’re making me a believer. Thanks for the post!
I think it’s like everyone is saying — you have to shop around and find what’s right for you. I have to admit I thought chair yoga sounded pretty lame at first. Maybe we can re-brand it.
Yoga can kick your ass, if you tend to push yourself past your limits…ahem, not that I would know anything about that 🙄.
(If it doesn’t hurt when you stretch, are you even getting a good workout?😉).
Since downward dogs are my nemesis too (for a different reason), I switched to Qigong and I really love it. I follow Qigong with Kseny on YouTube.
Deb
Another great recommendation — thank you. Once we give up the idea that we’re going to become world-class athletes, there are all kinds of options to keep us healthy and moving.
Some chair yoga can be pretty physical in my opinion, especially some of the standing poses holding onto the chair. I still deal with anger that my body, who (whom?) I never thought would let me down, has pulled a fast one in my elder years. I’ve had difficult conversations with it about what I want it to do and what it tells me that it can do. We don’t agree but at least we are communicating and experimenting. I don’t give up with what I want but it lets me know when I’m asking too much.
And…I went back on gabapentin but at such a low dose, one would think it couldn’t help. However, the little bit helps a lot with the restless legs and sleep and does not cause swelling. Another example of if I can’t have it all without having side effects, I can still get something that I need if I’m willing to go with less, and something is definitely better than nothing.
One of my favorite “before sleep” meditations is by Sarah Blondin (Insight Timer). It’s about talking to your body with two simple phrases: “I love you. I am listening.” Although her context is of a more spiritual nature, I use it to slow myself down when I try to push my body too far and it’s hurting physically. A little kindness to ourselves goes a long way.
I was also angry with my body — mostly for that first cancer diagnosis in 1999. Also some old sports injuries. But I’ve accepted it and now appreciate how beautifully my body has served me in spite of it all. One of the things I like about yoga is when they talk about appreciating your body and breath. I will check out Sarah Blondin. “I love you. I am listening.” Wow!
I’m so pleased you seem to have found a solution with gabapentin.
Donna, this is really helpful. I’ve been so frustrated with my back in the past few weeks and getting enormously upset about my physical deterioration. It is settling again, but I know I need to strengthen those lower back muscles (as well as my knees), but find physios have an expectation that I run, when I’m only able to walk at a slow pace.
I need to get off my backside and select a chair yoga channel and get going. I’ve been focused on finding a Pilates teacher in my new area, but unless they come from injury (back preferably) rather than a dance background, it tends to be the same experience as I’ve had with physios.
I want to run. Everyone tells me I look like a runner. But I cannot run. Period.
I believe Donna at Retirement Reflections recommended this video. I did it for a couple of weeks before branching out, and that was a good way for me to see if it worked. It’s still one of my favorites.
There is also a version of Pilates done from the chair. I’m still poking around to see what that’s all about.
One of the things I started doing in retirement was yoga. I found that there are many different types of classes, many different instructors (some you like more than others, some give better instruction/modification, etc), and different surfaces. I’ve found cushier and harder surfaces in different locals. My favorite at the moment is the beach – sand under a towel! But – you can get a cushier mat (I did for hard floors – I have 3 mats now). And, do make sure an instructor knows you’re a beginner and what your challenge area(s) is (are). They should (if they are good) be giving you more modifications and instruction.
However, all that said, if you like chair yoga, stick with it! After doing yoga now for 6 years, I can move my body into positions (flexibility) I couldn’t even imagine at the start, my core exists (strength wise), my balance is better, and I’ve learned how to deep breathe which helps my stress level. I have my “go-to” classes (fav instructors) and my on-line favs, but once in a while I do still explore new classes . Recently I went to new one and had to say “no, not for me” – neither the instructor nor the class dynamic (too fast).
Warm, sandy, soft beach. Perfect!
Thank you for sharing your experiences with yoga. Very helpful for those of us just beginning.
Great post, even better comments. I’ve struggled with self discipline to exercise with videos at home. I needed to show up at a regularly scheduled class. I’ve done both traditional yoga and chair yoga classes. Chair yoga is especially good when you have difficulty getting up from the floor. My favorite yoga teacher often said, “If it hurts, it’s not yoga.”
This is all about to change. I am starting physical therapy tomorrow after hip replacement surgery. I must make a commitment to improve mobility, balance, strength and flexibility. There’s nothing I can do about aging. There’s much I can to improve fitness.
Thank you for this important message.
Good luck with your physical therapy! I play golf with a few who have had hip replacement, and they are thrilled with the results.
We do get some great comments here, and I’m so glad the discussion was helpful. Onward and upward.
I just turned 70 and I love yoga. The class I go to is about 12 women (and 1 man) ages mid 60s- late 70s, twice a week. The teacher is 70 and has become a great friend. The class is perfect for my age…very gentle. One of the teacher’s mantras is “you do you”, meaning you do what you can. You can solve the hard floor problem by using 2 mats. Our teacher will adjust the temperature in the room to make the students comfortable.
Since I have been attending this class for many years (pre-covid, then zoom classes and now back to in person class) we have formed a community and get together for coffee after class, dinners out, walks/hikes during the week and even out of town retreats. Having this group saved me during covid.
Yoga makes my body feel so much better. I will do it as long as I can.
That’s a great testimonial! I also want to do some version of yoga as long as I can.
Two mats. Perfect.