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Why yoga?

When I turned 50, a lifetime of sloth and inertia behind me, I reckoned it was high time I started doing a bit of exercise before everything seized up. I thought to myself: what do older women do for exercise? I know – yoga! (Though in my neighbourhood I see many more youngies than oldies practising the art.)

I joined a beginners’ class, and attended it most weeks for about three years. During that time I went on two yoga holidays; I started to realise I was doing a bit of yoga most days and consequently enjoying the benefits, including greater flexibility, stronger legs, better posture and improved balance. When my pal Alison suggested I train to teach, I thought, why not?

The process, however, was no doddle – 18 months of hard graft, both physically and academically (the anatomy I found particularly tough), but four years ago, aged 61, I was thrilled to pass the final exam and become a fully-fledged yoga teacher!

When asked what type of yoga I teach, I have to fight off the urge to reply ‘mongrel yoga’. Essentially, though, that’s how I was taught: to be open to many different styles and approaches and, most importantly, to teach with safety and accessibility in mind. That is, to make sure students don’t injure themselves and that, no matter how stiff, overweight, old, unfit or inexperienced the student, a teacher should aim to have every person leaving the end of the session feeling valid, optimistic, uplifted and energised.

Pre-Covid, I much preferred to teach individuals or very small groups at home than large classes in a studio: that way, you can check people’s alignment and help students get into the correct pose, or modifications of the pose if people are new and a bit stiff, or have a long-term health condition.

My own teacher said something to me a few years back, and it really stuck: ‘Practise yoga today so you can practise yoga tomorrow.’ Simple as that. I’m committed to practicing yoga daily for the rest of my life.

Triangle

A few yoga poses for you to practise. Always inhale and exhale slowly and evenly through the nostrils, using the breath to allow you to move into the poses comfortably. If you take medication for any long-term health condition, please check with your GP before changing your exercise routine. 

Come to a wide stance, lengthways on the mat, outside edges of the feet parallel to short edges of the mat. Pivot on right heel so that toes face the short edge.

Take the left foot to a 30 degree angle. Inhale and extend arms out in line with shoulders. As you exhale, slowly begin to tip your pelvis over the right thigh, keeping the spine long and legs straight.

When you have gone as far as is comfortable, rest your right hand on the inside of your right leg (or a block or chair).

Open your left shoulder towards the ceiling and raise your left hand towards the ceiling. Root your feet very firmly into the mat.

Keep the back of your head in line with the back of your pelvis, and turn your head to look up, if this is comfortable enough for your neck.

Stay here for a few breaths before bending into your front knee and drawing yourself up to standing. Repeat on other side.

Downward facing dog

Always inhale and exhale slowly and evenly through the nostrils, using the breath to allow you to move into the poses comfortably. If you take medication for any long-term health condition, please check with your GP before changing your exercise routine. 

Come to all fours, knees directly below hips and hands about 4in ahead of shoulders.

Spread your fingers apart, and press your thumbs and index fingers firmly into the mat. Inhale, tuck your toes under and on the exhale press your hips up and back into downward dog.

Bend your knees to start, ensuring they point straight ahead. The aim in this pose is to lengthen the spine. Keep pressing the mat away from you.

Externally rotate your upper arms to separate the upper shoulder blades and release tension in your neck. Send your hips high and draw the thighs to the back of the room.

As you are looking to find length in the spine, if your lower back rounds keep your knees bent.

If you have weak wrists, you can do this standing with your hands against a wall or on a chair.

To rest at any time, drop the knees gently to the mat and come into child’s pose.

Tree

Always inhale and exhale slowly and evenly through the nostrils, using the breath to allow you to move into the poses comfortably. If you take medication for any long-term health condition, please check with your GP before changing your exercise routine

Stand tall with long spine, shoulders relaxed, tailbone facing towards heels, parallel feet and tummy muscles slightly engaged.

Place hands on hips, shift your weight onto your left foot as you bend your right knee, and manually place the sole of right foot below or above your standing-leg knee.

Your pelvis should be square and facing forward. Press your foot against your leg, and leg against foot.

Let the whole of the standing foot ground into the mat beneath you. Place your palms together at your heart centre or extend them overhead, keeping the shoulders away from the ears. 

Fix your gaze on a still spot in front of you to help balance. Hold for a few steady breaths and repeat on the other side.