So, have you joined the yoga bandwagon yet? If not, you may want to try- if there’s room. According to a new report from the CDC, 1 out of every 6 adults say they are practicing yoga, with 80% reporting that they are doing so to improve their health, and 30% say they are turning to it to manage pain. Women are twice as likely as men to be doing yoga, with more than 23% of US women reporting a yoga practice. It’s really no surprise that so many are turning to yoga to maintain health and well-being. There is mounting evidence as to the physical and mental health benefits it can provide, including stress management, better sleep, strength and balance improvement, and more. In fact, in many ways, yoga seems like the ideal endeavor for aging adults who wish to remain active, engaged, and independent. That’s not to deny that some may find the poses or physical demands of yoga to be challenging, but there are workarounds for some of those challenges, and the health benefits may be worth the effort. For more on the physical and health benefits of a yoga practice, put your palms together and press here.

Recently published research adds to our understanding of the health benefits of yoga for older adults. For example, a new research study published in Translational Psychiatry examines the benefits of a Kundalini yoga practice for older women at risk for Alzheimer’s disease. In this study out of UCLA, involving women over age 50 with a self-reported history of cognitive decline, 79 participants were split into 2 groups, one involving 12 weeks of yoga training and the other group following standard memory training exercises and no yoga. While this was a small study and only demonstrated an association (not cause and effect), the yoga-trained group was found to have a much greater boost in cognition compared to those engaged in memory exercises. Read more about this study here. Another new study published in Nutrients examined the impact of combining a yoga practice with adherence to a Mediterranean diet. In this 12-week randomized controlled trial involving 118 adults aged 65 and older, half had twice weekly 60-minute yoga sessions plus adhered to the Mediterranean diet compared to a control group. Participants in the yoga group had improved nutrition, balance, and body strength in comparison to the control group. While larger studies need to be conducted, this research adds to the mounting evidence of the value of yoga for older adults. Read more about this study here and here.

If you’re a beginner at yoga or even someone who takes an occasional yoga class, you’ve likely come to believe there’s value in it, while at the same time, you’re learning to approach and adjust to various poses, breathing techniques, and opportunities for meditation and stillness. Expert advice is that you should start your yoga practice with a teacher who has specific experience working with older participants and the limits of their bodies. As an example, you may want to try out a Zoom class with agebuzz guest blogger Louise Applebome, who runs classes tailored to meet the needs of older clients. You may also want to check out the series of videos produced by our friends at Yes2Next, who have specific videos designed to guide you through gentle yoga stretches or chair yoga routines that accommodate those who may have trouble getting down on a yoga mat.

Gentle yoga, restorative yoga, and chair yoga are all viable and accessible options for those at the beginning of a yoga practice or for those whose flexibility or strength may limit their movements and abilities. Chair yoga in particular provides most if not all of the benefits of mat-based yoga and involves very little equipment or cost other than access to a sturdy chair without arms. It’s quite possible to start with poses and movement utilizing the stability of the chair and then build to a more challenging yoga practice as you gain confidence and strength. While of course when in doubt, discuss your plans with your physician to make sure you take all necessary precautions. But starting with a chair yoga practice may bring both physical and mental health benefits and allow you to engage with a supportive community while attending to your own self-care. For more on chair yoga, take a seat and click here and here.