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Mary Abraham, (pictured above) started yoga to alleviate a lower back injury 25 years ago. She now lives pain free and teachers’ yoga to over 50s.

The existence of an ancient practice which alleviates and prevents nearly every aspect of ageing seems like science fiction. However yoga, which originated in India over 5000 years ago, has countless benefits especially for those approaching or over 60. 

Improved strength, flexibility, stamina, coordination, balance and bone density are among the benefits of yoga. Regular practice can effectively manage conditions associated with ageing, from arthritis to high blood pressure, stiffness and back pain including delaying the onset of a rounded back. The practice can also allow people to live independently for longer and classes provide a social outlet too.

There are also spiritual aspects, yoga means ‘to yoke’ – create a union with your higher self. There is a strong focus on the breath, a bridge between the body and mind, which brings meditativeness to the practice. Classes also include ‘Savasana’ where students lie down and relax at the end of yoga sessions to aid healing and repair.

Yoga leaves devotees feeling energised and calm, with a more positive outlook and a generally improved quality of life and wellbeing. It’s been found to reduce stress and anxiety and their associated conditions such as headaches, blood pressure, heart rate and cortisol levels. As well as minimising age-related memory loss and improved sleep. Check out Yogaclicks for a directory of health conditions including clinical trials, which yoga, meditation and mindfulness benefits.

You can also start or come back to the practice at any age. If you’ve wanted to try Yoga, but found the thought of being surrounded by 20 somethings in lycra tying themselves in knots daunting, don’t be put off.

Yoga teacher Mary Abraham, from Tranquability Yoga for over 50s started her journey over 25 years ago, to manage a lower back injury. The practice was recommendation by her physiotherapist.

“As long as I kept up my practice I was pain-free and was able to lead a normal life without an operation and indulge in my passions of bushwalking and dancing,” says Mary.

She shares how to embrace yoga in your twilight years. Her most flexible student is 81-years-old. She advises to seek small classes with qualified and experienced teachers that are especially for seniors, beginners or are labelled restorative.

These classes are run at a slower pace and props are used to modify poses, including blocks, chairs, bolsters, blankets and straps. And the ‘wall is your best teacher’, especially if your balance isn’t good. 

Poses such as Trikonasana or triangle can be modified by leaning on a chair against the wall. And inversions postures - where your head is lower than the heart are anti-ageing but if you have high blood pressure you should only do the preparation for these. To partake in a class you must be able to either get up and down from the floor or a chair.

The poses combat sedentary lifestyles and increase mobility in joints. You learn a toolbox of skills on the mat that are transferable to life such as performing twists to detoxify the body, aid digestion and manage stress. However, only regular practice, by attending a class at least once a week, will give you the benefits.

Amanda Fuzes’ who teaches Acro Yoga which combines yoga with acrobatics sings the praises of yoga for seniors. 

“You can do gymnastics till your 12, but yoga till your 90,” says Amanda.

She explains that all the poses can be modified such as performing a warrior pose by leaning on a chair. Amanda teaches her students to ‘channel their guru’, to visualise that they can do anything, to be positive, have faith and keep practicing. 

“Don’t say I can’t; say I can’t do it yet.”

How to start your yoga journey: 

• Find a teacher you connect with

Find a yoga teacher here.

• Inform the teacher that you’re new to yoga and your medical history

If you have injuries and your exercise history. 

• It’s best to start with a private lesson

You can also compliment classes with your own practice. Ask your teacher to help design a home practice with restorative poses. 

• Start with ’Golden Yogis’, restorative or beginner classes 

In the styles of Hatha or Iyengar Yoga.

• Remember yoga is not a competitive sport

Don’t compare yourself with other participants and all poses can be modified.

• Listen to your breath  

Back off and take a break with child’s pose if you feel you're breathing too hard. 

• Be consistent and practice regularly

Find a time in your schedule and stick with it.

• You should feel your stretching muscles but not sharp pain

Come out of poses under control if you feel sharp pain. Exhale into stretches to soften parts of your body.

• Don’t eat within 2 hours of starting a class