Yoga & Fitness For Women Over 50

The Power of Yoga for Women Over 50

November 25, 2023November 25, 2023 by admin

That’s right. Age is just a number. The power of yoga for women over 50, isn’t just about striking a pose—it’s a transformative practice that can improve physical health, mental clarity, and emotional balance.

Below are only a few of the reasons why I not only teach, but do yoga every day:

1. Enhanced Flexibility and Mobility

Yoga gently eases stiff joints and muscles, improving flexibility and range of motion, making everyday movements more comfortable and effortless.

2. Stress Relief and Mental Clarity

Through mindful breathing and meditation, yoga becomes a sanctuary for calming the mind, reducing stress, and fostering mental clarity. This practice can significantly enhance overall emotional well-being.

3. Strength and Balance Improvement

With consistent practice, yoga helps build muscle strength, aiding in better posture and balance—essential factors in preventing falls and maintaining independence.

4. Joint Health and Pain Management

Yoga’s gentle movements and stretches can alleviate joint pain, offering relief for common ailments such as arthritis, while improving joint health and overall comfort.

5. Heart Health and Blood Circulation

Certain yoga poses and breathing exercises promote better blood circulation, supporting heart health and overall cardiovascular well-being.

6. Community and Connection

Yoga classes offer a sense of community, fostering connections with others on similar wellness journeys, creating a supportive environment vital for mental and emotional health.

7. Body Awareness and Self-Acceptance

Through yoga, women over 50 can embrace body awareness and self-acceptance, fostering a positive relationship with their bodies and boosting self-confidence.

Yoga is a powerful tool for women over 50, offering a holistic approach to health that encompasses physical fitness, mental clarity, and emotional balance. It’s never too late to start this transformative journey towards wellness. So, roll out the mat, breathe deeply, and embrace the benefits of yoga—it’s a gift you give to yourself!

Ready to begin your yoga journey? Explore local classes or online instructors such as myself that offer tailored flows to cater to your unique needs and embark on a path to a healthier, happier you! Namaste 🙏✨

The following will help you on your journey:

Gentle Yoga After A Hysterectomy

Top Online Yoga Classes

Weight Loss Over 50: Slow and steady For Best Results

November 19, 2023November 19, 2023 by admin

When I think about weight loss over 50, taking it slow and steady, it brings to mind Aesop’s legendary tale of “The Tortoise and the Hare.” Picture the hare zooming ahead in the race, only to hit the snooze button mid-contest because, well, winning seemed a sure thing.

Meanwhile, our trusty tortoise keeps chugging along, slow and steady, making strides toward the finish line. Lo and behold, when Mr. Hare wakes up from his nap, guess who’s already basking in victory? Yep, you guessed it—the tortoise, strutting its shell.

Now, let’s apply this wisdom to health and wellness, especially for us ladies in the fabulous 50s club. Sure, we’ve all had moments chasing quick fixes, expecting overnight miracles—I’m guilty too. But let’s be real: those TV diets promising instant six-packs?

More likely to give you buyer’s remorse than rock-hard abs. Because, let’s face it, there’s no microwave shortcut to being healthy. The key? Commitment and follow-through.

Think about it, fat doesn’t vanish overnight, despite what those infomercials suggest. It took a while to gain it; it’ll take some time to shake it off. Rome wasn’t built in a day, and neither are healthy habits.

So, when you’re feeling like chucking it all, channel your inner tortoise. Here are a few tips:

First off, ditch the “can’t.” That word’s not invited here. Just like my parents never invited it into our home—nope, we were all about finding ways to make things happen. Take control of those negative vibes and lock ’em away.

Then, make a daily move toward your goal. One positive step tends to lead to another. And seriously, forget the past; it’s all about what’s in front of you.

Now, embrace “slow” as a superpower. For instance, I stumbled upon an article raving about the wonders of “Gentle Flow Yoga” versus the flashier high-intensity stuff. Yoga’s magic, no matter your age or size. Slow things down, tune into your body, and just breathe.

And let’s boot out the dream-killers, shall we? We’re already battling ourselves—why let the naysayers in? The only change you can control is you, remember that.

So, when life throws you a curveball, think tortoise, plodding along steadily toward victory. You’ve got this. Embrace the slow and steady; it’s the stuff that wins races.

The information below will help you on your weight loss over 50 journey:

This image has an empty alt attribute; its file name is smoothie-2-510x338.jpg

3 Day Jump Start For Weight Loss

Tips For A Flat Stomach

Get Rid Of Menopausal Weight Gain

The Ultimate Gift For Women Over 50: Making Yourself the Priority This Holiday Season

November 9, 2023November 9, 2023 by admin

Amid the holiday chaos, have you checked everyone off your gift list? The real question: Did you remember the VIP on that list? You! The ultimate gift for women over 50 is prioritizing yourself.

If your name is missing, grab that pen and scribble it in. Self-love deserves a spot too!

We’re experts at making sure everyone else gets the perfect gift. Yet, we often forget to add someone crucial to the list – the person who’s probably the most crucial to everyone on that list. You. Yep, you’re the MVP of your own fan club.

Why? Because the folks who adore you want you around for the long haul. And the secret to being everyone’s favorite guest at the party of life? Taking care of yourself.

So, as you jingle all the way through your holiday preparations, take a hot cocoa break and a moment for some self-reflection. While the house is quiet, ponder these questions:

Did I conquer my health and fitness goals this year?

Am I the epitome of health compared to January 1, 2023?

What steps did I take on my fitness journey, and where did I hit pause?

Let’s face it, without your health, all the material goods in the world won’t make a dent. You could own a pet dragon, but if you’re not around to feed it, what’s the point?

Pastor Rick, from my morning devotional, once phrased it brilliantly. On your deathbed, are you asking for a display of your trophy collection or your college degrees? Probably not. You’ll want your family, your people, the ones who know you without a resume.

So, as you plan your grand entrance into 2024, make a blockbuster move – put yourself on the list. Once you’ve penned your name with flair, sketch out in three-month intervals what the future, healthier, happier you will conquer.

This year, the grand finale, the showstopper, the pièce de résistance is giving everyone on your list the gift of a happy, healthy you. Because let’s be real, your loved ones want you, not a pristine collection of trophies. Be the gift that keeps on giving! To YOU.

The information below will help you move forward on your health & wellness journey:

Jump Start Detox Program

Holiday Weight Loss Tips

Best Yoga Joint Support Props

Ditch The Diet For A Happier You!

October 25, 2023October 25, 2023 by admin

Diet. 🙅‍♀️ The word that makes people shudder, especially as we get older. I originally wrote this article on my other site about 10 years ago. I still feel the best way to go is to ditch the diet.

Diet. It’s got that “D” word in it and instantly summons images of bland salads and denying yourself that extra scoop of ice cream. But guess what? It’s time to redefine our relationship with “diet.”

So, what does “diet” actually mean? According to the dictionary, it’s just “the kinds of food that a person, animal, or community habitually eats.” Nowhere in that definition does it say we have to deprive ourselves.

So, how did we end up thinking that “diet” means eating nothing but lettuce or living off kale smoothies? Maybe it’s just a case of “fake news.”

I used to bounce from one diet to another in a desperate attempt to reach that magical number on the scale that I thought I should weigh. The result? A rollercoaster ride through a land of cardboard-tasting diet foods and portion control misery.

Frankly, it was about as natural as a penguin in the desert. As you may have read in my earlier posts, if a label on a weight loss product said “try me,” I was all in.

Unfortunately, it didn’t fix my problem, and I was stuck in a never-ending cycle of dieting until I decided to take matters into my own hands.

So, are you ready to kick the diet mentality to the curb and embrace a healthier, more joyful you? Let’s embark on this hilarious journey together with a few tips that will have you thinking in terms of living a fantastically healthy lifestyle:

1. Make Friends with Real Food: Start by focusing on eating clean. No, we’re not asking you to scrub your veggies (although it couldn’t hurt).

Eating clean means choosing whole, unprocessed foods over packaged and processed ones. Think fresh fruits, lean proteins, and garden-fresh veggies.

Worried it’ll break the bank? Well, before you scoff at those organic prices, calculate how much you’ve been splurging on takeout and junk food. Eating clean is surprisingly budget-friendly.

2. Say Buh-Bye to the Chemical Circus: It’s time for a pantry purge. If it’s got more chemicals than a mad scientist’s lab, toss it out. Those vibrant cereal colors? Fake.

Those neon fruit drink shades? More additives than a sci-fi flick. If you can’t pronounce an ingredient, it’s outta there! You can even donate your non-perishables to a local food bank, so they’ll get a chance to enjoy the “delights” of food-like substances too.

3. Stick to the Store’s Perimeter: Grocery shopping has never been so much fun! Stick to the store’s perimeter, where the fresh, healthy stuff lives.

And if you dare to venture into the aisles, give those ingredient lists a good read. Opt for organic when you can, and if an ingredient sounds like it belongs in a chemistry experiment rather than your dinner, skip it!

4. Weekends: The Perfect Time for Change: If you can, start your healthy journey on a weekend. Why? Because some folks might experience withdrawal-like symptoms, ranging from being exhausted to getting pesky headaches.

Your body’s basically throwing a tantrum because it misses the processed junk. So, drink plenty of water, be patient with yourself, and power through it. You got this!

5. Feel-Good Real Food: Personally, I feel like a rock star when I’m munching on real food. Sure, it might take a little while for your body to adjust, but the benefits are so worth it.

Stick with it, because the good vibes will far outweigh any discomfort you may experience. Plus, you’ll feel so much better – and that’s the real goal here!

So, there you have it, folks! It’s time to banish the “D” word, embrace a healthier lifestyle, and enjoy some hilarious adventures in the world of real food.

Your taste buds and your body will thank you, and who knows, you might just discover a newfound love for Brussels sprouts. 🥦🌽🍎

Focus on feeling good in the skin you’re in. These articles will help:

Breakup With Soda

Detox Smoothie Guide

Best Online Yoga Classes For Women

Soda Breakup: How Quitting Coke And Other Sodas Can Help You Lose Weight, Be A Healthier, Happier Woman Over 50!

October 22, 2023October 22, 2023 by admin

Quick question: Are you and soda inseparable? I used to not go anywhere without my Diet Pepsi. But did you know quitting coke and other sodas can help you lose weight?

It sure can and help you feel better also. It might be time for you to take a little fizz-free adventure because giving up soda can truly transform your health in ways you won’t believe!

First things first, soda – or “pop” as some of us say – could be that sneaky culprit expanding our waistlines while we’re not looking. Just a tiny serving of the fizzy stuff, like the popular Coca-Cola, has a hefty 140 calories and a jaw-dropping 39 grams of sugar.

To put that in perspective, a grown man should have around 37.5 grams of sugar PER DAY. Yep, one can of soda, and you’ve burst that sugar bubble. And those colossal-sized drinks? We won’t even go there!

But hold on to your hat, because not all “healthy” replacements are actually better. Those sporty drinks we chug down can sometimes be calorie and sugar landmines, threatening to undo all your treadmill triumphs.

Even innocent-looking fruit juices can turn the tables. They can actually pack more sugar than soda and often lack the precious fiber and nutrients that whole fruits bring to the table.

Oh, and don’t be fooled by those “added” sugars in fruit juice – they’re just as naughty!

And here’s the shocker: If you’re a calorie-conscious gal, try adding up the numbers. A daily Big Gulp-sized soda? That’s 600 calories a day, or a staggering 219,000 bonus calories per year! Yikes!

But, you might be wondering, what happens when you kick the soda habit? Well, it’s not just about shedding pounds. Here’s what’s on the menu:

🌙 You’ll sleep like a baby. 🩺 Your Type 2 Diabetes risk takes a nosedive. 🩰 You’ll have lower blood pressure and fewer jittery moments. 😁 Say cheese – you’ll have stronger teeth and happier gums!

And one more thing – don’t think diet drinks are your knight in shining armor. Sure, they’re lower on the calorie count, but guess what?

Your body doesn’t really see them any differently. In fact, the jury’s still out on the whole artificial sweetener deal. Why mess with the unknown chemicals, right?

So, how do you break the soda spell? Well, if you’re a full-fledged soda enthusiast, starting with diet sodas can ease the transition. But remember, your mission is to bid farewell to ALL sodas, regular or diet, as quickly as possible, and welcome the crisp, clear joy of water.

Not only will you feel amazing quitting coke and other sodas, but your wallet will be cheering you on too! So, here’s to a fizz-free and fabulous you! 🥤✨

How many calories do we use doing chores? Can you lose weight cleaning?

October 17, 2023October 17, 2023 by admin

Is cleaning the house a secret workout routine in disguise? Well, my late mother-in-law certainly believed so. She was on a quest to find the magic formula for weight loss including cleaning. But can you lose weight cleaning?

My mother n law tried every pill, potion, and maybe even some enchanted broomsticks in her pursuit of shedding pounds. But here’s the twist, folks!

While I, too, dabbled in the quick-fix weigh loss equation, I eventually had an epiphany – weight loss isn’t a one-size-fits-all spell. It’s all about those lifestyle choices, not chasing fairy-tale results.

The biggest difference between us? I discovered the power of embracing sweaty lunch breaks, courtesy of the company fitness center at my BP Oil Corporate gig in Cleveland. Thirty-minute aerobic classes, a speedy shower, and a salad for lunch – talk about multitasking!

My dear mother-in-law, though, couldn’t quite wrap her head around my midday sweat sessions. She’d cock an eyebrow and wonder why I’d willingly turn my work attire into workout gear. I’d explain that it made me feel better, both physically and mentally, and that it was my stress-busting secret.

But every conversation would inevitably circle back to the magic weight loss spell. I’d tell her the secret incantation: “Exercise!” Her response? Always a sassy, “Don’t you think I do enough around here?”

To which I’d respond with a resounding “No. You won’t lose weight cleaning as you normally do” Her usual household chores just weren’t cutting it on the calorie-burning front. It was time for a potion upgrade – increased activity and a dash of nutrition.

You see, our bodies are like shape-shifters, adapting to whatever we throw at them. The daily grind becomes a walk in the park for our resilient physiques.

She didn’t like my spiel, insisting that cleaning, laundry, and cooking had to burn calories. Technically, she was right – every move you make does torch some calories.

So, how do household chores stack up against the exhilarating dance of Zumba or a brisk jog in the park? Let’s break it down:

Sweeping floors: About 80 calories
Mopping floors: Around 85 calories
Washing dishes (including a bit of walking): Roughly 50 calories
Moving household items, rearranging furniture, and playing Tetris with boxes: A solid 275 calories

Now, don’t be disappointed if these numbers don’t quite match your expectations. I had high hopes for the calorie-burning magic of chores, too.

But even if you go full-blitz on household tasks, you’ll only torch about 100 calories in 30 minutes. You’d need a few hours of Cinderella-style cleaning to replace a proper workout, and trust me, the magic clock strike would come long before you’re done!

But here’s the real enchantment in all of this: no matter what you choose to do, whether it’s a Zumba dance-off or battling dust bunnies, getting up and moving is your ticket to health and wellness. So, wave your mop wand or shake it to Zumba – the choice is yours!

The links below will help you on your weight lose journey:

Easy Mediterranean Diet Cookbook

Smoothie Detox Program

Holiday Weight Loss Tips

Looking For A Flat Stomach? These Tips Will Help You On Your Journey.

October 14, 2023October 14, 2023 by admin

Want a flat stomach? How about weight loss? How are you doing there? What if I told you if you want to lose weight you can NEVER eat pizza again.

Or fill in the blank. You can NEVER have chocolate again. You can NEVER have tacos again. You can NEVER have ice cream again. How crazy does that sound to you?

We all dream of flaunting a flat stomach. We want to look and feel good, but deep down, we know it’s not as simple as cutting out our favorite treats or targeting just one body part for exercise.

And yet, we’re still tempted by diets that demand we abstain from certain foods or, even crazier, consume a single food like cabbage exclusively for weeks.

Sure, cabbage has its merits (check out my yummy crock pot cabbage soup recipe), but living on it alone for two weeks? No, thank you; we’d rather keep our sanity intact.

We understand that variety is the spice of life, but sometimes we fall for the allure of strict diets in the quest for a quick fix. Why? It’s the idea of shedding pounds in a snap.

However, what we need is a reality check. It didn’t take us a week to gain the weight we now want to lose, so why do we expect it to disappear overnight?

Everybody and EVERY body is unique, and what works for one person may not work for you. Our bodies also change as we age, so what worked wonders before might not be as effective now.

So, what’s the plan? First, decide to prioritize your health and well-being, and then explore nutrition and exercise programs tailored to your individual needs.

For weight loss, you have a smorgasbord of nutrition programs to choose from, including Weight Watchers, Whole30, or even Paleo. After picking a nutrition plan, take a moment to ensure it aligns with your lifestyle.

If your work involves frequent travel, a more flexible program like Weight Watchers or Paleo, which accommodates dining out, might be a better fit. I have tried and actually did very well on Paleo.

What happened is somewhere along the line, my taste changed, and it caused an aversion to meat. I do still recommend it though for those that do not have this issue.

These are a delicious snack you can have while following Paleo to not feel deprived: Hu Kitchen The milk chocolate bars are out of this world!

As of today, I have been following the Mediterranean diet for quite some time and have been doing quite well with it. This is the book that started the journey for me: Mediterranean Diet for Beginners

I love this program because it was easy to use for my lifestyle. It’s essential to make your nutrition easy to incorporate into your daily life; this increases the likelihood of staying on course.

On the flip side, a diet that’s overly restrictive and tough to maintain day-to-day will likely lead to frustration and a quick surrender.

The same principle applies to exercise. Even if you can spare just 10 minutes, that’s better than nothing. Ever tried a kettlebell? This little iron ball with handles can deliver a solid workout in less than 15 minutes. Admit it; you can find a small window in your day for a quick exercise session.

As for me, when someone tells me I can’t have something, it’s ALL I can think about. That’s why I prefer a program with a little wiggle room for those inevitable slip-ups.

Yes, I have them, and you will too. But do they matter? Not in the grand scheme of things. Just keep moving forward and working toward that flat stomach.

What matters is what you do next: get right back on track. You’ve got this! The links below will help you on your journey:

Essential Exercises For Women Over 50

Help For Menopausal Weight Gain

3 Workouts Every Woman Over 50 Should Do

October 3, 2023October 13, 2023 by admin

Every woman over 50 is a testament to strength and wisdom, having navigated life’s challenges with grace. As we embrace this beautiful phase of life, it’s crucial to focus on our well-being, prioritizing our health and fitness. Here are three workouts that every woman over 50 should incorporate into her routine to feel vibrant and confident:

1. HIIT (High-Intensity Interval Training): High-Intensity Interval Training, or HIIT, is a game-changer for women over 50. This workout combines cardio and strength training, making it perfect for enhancing muscle and cardiovascular health. As we age, it’s vital to maintain muscle strength and cardiovascular fitness, and HIIT can help achieve both. One HIIT variant to consider is Tabata, which consists of 20 seconds of high-intensity exercise followed by 10 seconds of recovery. Incorporating Tabata or other HIIT workouts can boost metabolism and leave you feeling invigorated.

2. Strength Training: Building and preserving muscle becomes more challenging as we age, making strength training indispensable for women over 50. Resistance training, including exercises with dumbbells, kettlebells, barbells, or resistance bands, can counteract muscle loss that naturally occurs with aging. Strength training not only enhances muscle tone but also improves overall strength and stamina, contributing to a more active and fulfilling lifestyle.

3. Yoga: Yoga is a cornerstone of fitness for women over 50. That is me to the left in the pic. It offers a holistic approach to well-being by strengthening the core, enhancing muscle flexibility, and improving balance. As we age, maintaining bone density becomes paramount, and yoga helps in this regard by putting gentle stress on bones, stimulating their growth. Additionally, for those dealing with chronic pain, yoga can be a life-changer. Studies have shown that yoga increases mobility and reduces pain, particularly in individuals with chronic lower back pain. Incorporating yoga into your routine not only benefits your physical health but also promotes mental clarity and emotional balance.

Remember, the goal isn’t just to focus on external factors like weight but to prioritize feeling healthy, confident, and comfortable in your own skin. Exercise is a powerful tool for achieving this. Embrace these workouts as a way to celebrate your strength and vitality at any age.

Your well-being matters, and these exercises can be your path to feeling your absolute best. Namaste.

P.S. If you’re looking to make positive changes in your health journey, consider a simple, cost-effective adjustment that can yield significant benefits. Additionally, explore my product review on a supplement that has shown promising results in abdominal fat reduction—a win for your well-being. Take the quiz below to see if it will help you or click here: Take Quiz

Surviving the Bloat: 5 Wacky Holiday Weight Loss Tips For The End Of The Year

September 29, 2023September 29, 2023 by admin

Well, well, well, here we are, already heading into the holidays! Another year older, wiser, and maybe this year a few pounds lighter as we survive the holiday feasting frenzy. Fear not, for today, we are going to put on our smiles as we read these 5 Wacky Holiday Weight Loss Tips to help you stay on track.

Ready to get started? You’ll think you’ve stumbled into a comedy show. We can do it with these holiday weight loss tips.

1. The Veggie Before Everything Diet: Why just add veggies to your meals when you can make them the divas of the dining table? Make it your mission to eat a fruit or veggie FIRST at every meal. Breakfast? Chuck a fruit into your meal replacement shake. Lunch? Salad BEFORE your sandwich. Dinner? Salad or veggie appetizer (think roasted brussel sprouts) takes the spotlight.

Tip 1: Give veggies their 15 minutes of fame at every meal.

2. The Trifecta Meal Plan: Forget about those constant snacking alarms! As we end the year, we’re going back to basics with three square meals a day—breakfast, lunch, and dinner. It’s like a foodie’s version of time travel!

Tip 2: Embrace the power of the trio, three meals a day it is.

3. The H2O Overhaul: Hydration, my friends, is not to be taken lightly. The rule is simple: drink half your body weight in ounces of water daily. Forget excuses; this is non-negotiable.

Tip 3: Guzzle that water like it’s liquid gold.

4. The Quirky Workout Regimen: Bid farewell to dull workouts! As we end this year, we recommend three workouts a week. Mix it up with 2-3 high-intensity interval training sessions and a touch of gentle yoga. It’s like a workout rollercoaster, minus the nausea!

Tip 4: Get ready to sweat, laugh, and stretch your way to fitness.

5. The Daily Scale Showdown: Yes, you read that right. It’s time to face the music (or numbers) daily! Step on that scale; no hiding allowed. Do we have to? Yes but if daily seems daunting, weekly check-ins are the minimum. Believe it or not, when we weigh ourselves more often, we are more likely to skip the sweets and stay on track.

Tip 5: Keep your scale front and center, and let’s see what’s cooking (or shedding).

So there you have it, our wacky yet effective weight loss tips as we end the year. Remember, laughter is the best medicine, and celebrating every little victory is the secret sauce to success.

Let’s finish this year with a sense of humor and a healthy dose of determination to live happy and healthy next year. Here’s to a lighter, brighter, and downright hilarious Fall and Winter holiday season! 🎉🤣 And remember to smile.

The following will also help you stay on track:

Get Your Free Yoga Class

Help For Menopausal Weight Gain

Top 15 Stretching Exercises For Women Over 50

September 28, 2023September 29, 2023 by admin

Stretching is an important part of any fitness routine, but it is especially important for women over 50. Below are the top 15 stretching exercises for women over 50 each of us should be doing daily.

As a yoga teacher specializing in women and seniors, I know first hand how important this is. As we age, our muscles and joints become less flexible, which can lead to pain and injury.

Simply stretching daily helps improve our flexibility and range of motion. It can also help reduce our risk of injury and improve our overall fitness.

Top 15 Stretching Exercises For Women Over 50 Please check with your personal physician or healthcare provider before starting any new exercise program. These are the top 15 stretching exercises that are ideal for women over 50:

Neck stretch: Slowly tilt your head to the right side, bringing your ear towards your shoulder. Hold for 10–15 seconds, then repeat on the other side.
Shoulder roll: Slowly roll your shoulders forward and backward in a circular motion. Repeat 10–15 times.
Arm stretch: Extend your right arm out in front of you, palm up. Bend your elbow and bring your hand towards your shoulder. Use your left hand to gently pull your right elbow closer to your chest. Hold for 10–15 seconds, then repeat on the other side.
Chest stretch: Stand in a doorway with your forearms resting on the door frame, elbows shoulder-width apart. Lean forward until you feel a stretch in your chest. Hold for 10–15 seconds.
Backstretch: Stand with your feet shoulder-width apart and bend forward at the waist, keeping your back straight. Reach down towards your toes, keeping your knees slightly bent. Hold for 10–15 seconds.
Hip stretch: Stand with your feet shoulder-width apart and step forward with your right foot. Bend your right knee and lower your hips until you feel a stretch in your left hip flexor. Hold for 10–15 seconds, then repeat on the other side.
Hamstring stretch: Stand with your feet shoulder-width apart and bend forward at the waist, keeping your back straight. Reach down towards your toes, keeping your knees slightly bent. If you can’t reach your toes, hold onto your calves or hamstrings. Hold for 10–15 seconds.
Quadriceps stretch: Stand facing a chair or wall with your hands on the back of the chair or wall for support. Bend your right leg behind you and grab your right foot with your right hand. Gently pull your heel towards your buttock. Hold for 10–15 seconds, then repeat on the other side.
Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Place your right foot behind your left foot and lean forward until you feel a stretch in your right calf. Hold for 10–15 seconds, then repeat on the other side.
Knee stretch: Kneel on your right knee with your left foot in front of you. Place your hands on your left thigh and lean forward until you feel a stretch in the back of your right knee. Hold for 10–15 seconds, then repeat on the other side.
Ankle stretch: Sit on the ground with your legs extended in front of you. Flex your right foot and point your toes towards the ceiling. Loop a towel around the ball of your right foot and gently pull the towel towards you. Hold for 10–15 seconds, then repeat on the other side.
Wrist stretch: Extend your right arm out in front of you, palm down. Bend your right wrist up towards your body and use your left hand to gently pull your right fingers down. Hold for 10–15 seconds, then repeat on the other side.
Hand stretch: Spread your fingers wide and make a fist. Then, spread your fingers wide again. Repeat 10–15 times.
Foot stretch: Spread your toes wide and then bring them together. Repeat 10–15 times.
Toe stretch: Bend your right big toe towards the base of your foot. Hold for 10–15 seconds, then repeat on the other side.

Be sure to warm up before stretching and to stretch gently. Don’t bounce while you’re stretching, as this can cause injury. If you feel any pain, stop stretching immediately.

Stretching can be a great way to improve your flexibility, range of motion, and overall fitness. It is especially important for women over 50 to stretch regularly to help reduce their risk of injury and improve their quality of life.

Gentle Yoga Private or Small Group Class Information:

This is the class I teach three times a week at our local gym. It requires members sign up as it is so popular. You can also take this class as a chair yoga gentle class. We can talk about the best yoga flow for you during our first session.

Additional information is below for you:

30 Minute Gentle Yoga Session With Denise or 55 Minute Gentle Yoga Session With Denise