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My 5 Favorite Yoga DVDs for Beginners Over 40

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Mature Woman Yoga
Mature Woman Yoga

Favorite Yoga DVDs for Beginners Over 40

Activity is an important part of the Weight Watchers Plan. It’s an important part of living a healthy life.

Unfortunately, I wasn’t born loving to exercise. Enjoying exercise is something I’ve had to work to cultivate. With practice and determination, I’ve learned to look forward to my daily walks and time on the yoga mat. They’ve become an integral part of my life.

Heck, I enjoyed the benefits of yoga so much, I even became certified to teach it. (Who ever would have thought? :-) )

As a yoga teacher, I get asked quite often for yoga DVD recommendations. This can be tricky, since there are so many different styles of yoga and yoga DVDs for a wide range of purposes and audiences.

There are all kinds of beginning yoga DVDs out there. Some are perfect for the young and athletic, while others are better suited for more mature audiences!

As a 49-year-old yoga teacher, who came to yoga late in life as a way of coping with severe back pain and sciatica, and who specializes in providing private and small group yoga to mature women, I prefer my yoga on the gentle, slow and safe side. (At this point in my life, I don’t feel the need to try to twist myself into a pretzel or risk injuring my neck doing headstands.)

I want my yoga to help keep me strong, flexible, balanced, energized, and relaxed so I’m ready to get the most out of life.

If you’re  an older beginning yoga student looking for a yoga DVD to help get you started, here are 5 of my favorites:

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Restorative Yoga for Stress Relief

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Restorative Yoga for Stress Relief

Are you looking for a deliciously relaxing way to counter stress? Restorative Yoga poses are the perfect antidote to a stress filled life.

Most of us work really hard. We rarely take time to rest and are often sleep deprived. Restorative yoga poses help us learn to relax and rest deeply and completely.

Restorative Yoga for Stress Relief

Restorative yoga photo courtesy of flickr – lululemon

According to Restorative Yoga Pioneer, Judith Hanson Lasater, author of Relax & Renew, restorative yoga poses help relieve the effects of chronic stress in several important ways. When you relax deeply, all of your body’s organs and systems benefit. This deep relaxation helps to reduce blood pressure, serum triglycerides and blood sugar levels, increase “good cholesterol” levels, and improve digestion, fertility, elimination, and sleep.

Restorative yoga poses are designed for times when you feel stressed, weak, or exhausted by life (such as during the holidays), when you are sick or recovering from an injury, or during major life changes such as loss of a loved one, changing jobs, moving, or divorce.

The use of props, such as blankets, bolsters, and blocks, create the support required for you to get as comfortable as you can so your muscles can completely release. The poses encourage gentle movement of the spine and usually include gentle inversions designed to reverse the effects of gravity, allowing the heart and circulatory systems to work more efficiently. Your heart rate and breathing slow down and blood pressure decreases.

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Yoga for People with Curves – Yoga DVD Review

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Are you under the impression that yoga is just for the young, skinny and flexible? I know that’s what popular culture would have you believe, but it’s just not true.

Yoga is for everyone – especially the not-so-young, skinny or flexible. You just need to find the right style of yoga – a basic, simple style of yoga that is designed for real people. People like you and like me.

Yoga for People with Curves

That’s where Larry Payne and his DVDs come in. Payne teaches a style of yoga called - viniyoga - a more therapeutic style of yoga – that is great for beginners of all ages, sizes and abilities. He calls his collection of  yoga DVDs designed to provide safe, user-friendly yoga routines, Yoga Rx.

Weight Management for People with Curves is designed for plus size yoga beginners wanting to lose weight.

Larry Payne’s Yoga Therapy Rx: Weight Management for People with Curves

In his introduction, Payne explains that weight loss results from sustainable lifestyle changes including exercise. He states, “You wouldn’t think doing yoga would help you from opening the refrigerator, but it does.” He goes on to provide a brief list of benefits of practicing yoga which include developing discipline and reducing stress, which I think is the really big benefit since stress so often leads to emotional and compulsive eating.

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Yoga DVD Review – Yoga for the Rest of Us

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Are you a beginning yoga student curious about giving yoga a try in the privacy of your own home with the help of a yoga DVD?

Yoga for the Rest of Us with Peggy Cappy is a DVD that can help beginners of all ages and fitness levels discover the benefits of yoga. If you think you are too old, too out of shape, or not flexible enough to try yoga, you need to take a look at the inspiring students in this video.

Cappy, is a New Hampshire based yoga teacher with over 20 years experience , who offers gentle senior yoga classes to participants that are often 70+. (You may have seen her on PBS.)

In Yoga for the Rest of Us, she leads 4 of her students of varying ages and abilities through a one hour session that can be done all at once or divided into three 20-minute segments, that include Warm-Ups, Standing Poses, and a Flowing Series of modified sun salutations that concludes with a nice long relaxation.

The DVD begins with Cappy’s introduction, where she discusses the many benefits of yoga, her purpose for producing the DVD, as well as a review of what to expect and how to proceed. She  appears warm, sincere, and engaging. The pacing is slow and deliberate.

Part I consists of  warm-up stretches that are all done seated in a chair.  The session begins with an exercise in learning to tune into your breathing and noticing the sensations you are feeling in your body. It provides a good transition out of the busyness of your day, and into your yoga practice. She then leads you through a series of gentle stretches beginning with your neck, and then moving down your body to your shoulders, torso, wrists, hands, feet, and legs.

Part 2, focuses on standing poses that are designed to build leg strength and improve balance. The poses are all demonstrated with several modifications and variations to accommodate different levels of ability. Those who are less steady use a chair for support.

Basic yoga poses such as mountain pose, tree pose, warrior pose, triangle, and downward facing dog are performed slowly and methodically with detailed alignment instructions. Cappy, encourages you to make the adjustments necessary to accommodate your specific needs, something that I think is extremely important for staying safe as you begin to practice yoga.

Part 3 of Yoga for the Rest of Us begins with modified sun salutations, a flowing series of poses that are demonstrated both with a chair for support and without. She encourages you to only do as much as feels right as you begin.

The DVD concludes with a few gentle compensation poses for your back and a nice long guided relaxation – the restorative reward for your earlier yoga practice – and what many overly busy people consider the best part of a yoga practice.

If you are looking for a gentle yoga DVD that can help you increase your flexibility, strength and balance, Yoga for the Rest of Us is worth a closer look.

Highly Recommended

Links:

The Health Benefits of Yoga – found at Web Md
Yoga for the 50+ – found at Senior Fitness Association

You might also like…

OM Yoga Guide to Daily Practice Book Review
Basic Yoga for Dummies Link to Free Video
Staying Young with Yoga

Learn More About Private Yoga Services in Scottsdale & Phoenix

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The Many Powerful Health Benefits of Yoga

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Health Benefits of Yoga

Ok, it’s no big secret – I’m a huge fan of yoga. Because it’s had so many positive benefits on my life, I love to share it with others – family, friends, associates – and especially beginning yoga students.

I’ve already written about two of the biggest benefits of yoga for me personally – yoga for back pain and  yoga for weight loss.

Health Benefits of Yoga

Health Benefits of Yoga

These two benefits alone are enough to keep me returning to my yoga mat forever.

Another big health benefit for me  from yoga – stress relief.

So, what are yoga’s many other health benefits?

The list of health and wellness benefits of yoga continues to grow. Many studies are being done to validate yoga’s reported healing power.

Just recently I read about a study that demonstrated improved balance and stability in women over 65 after just nine weeks of basic yoga practice. Some of the unexpected benefits identified during this study by Temple University included greater self-confidence and improved mood.

The list of yoga’s health benefits is long because it helps all aspects of yourself – your body, your mind, and your emotions.

Here’s just a partial list of the physical, mental, and emotional benefits reported by those who practice yoga:

Health Benefits of Yoga

  • Increased strength, flexibility, and balance
  • Decreased pain
  • Better Posture
  • Increased circulation and blood flow
  • Improved concentration, focus, and memory
  • More energy and endurance
  • Diminished anxiety and depression
  • Elevated mood and sense of well-being
  • Sustained weight loss
  • Enhanced metabolism
  • Stronger immune system
  • Improved sleep
  • Increased range-of-motion
  • Better breathing
  • Relief from stress and its symptoms
  • Lower blood pressure
  • Better hand-eye coordination
  • Greater self-acceptance
  • Improved mood
  • Better hormone management
  • Improved body awareness
  • Improved digestion and elimination

Yoga can also offer a wide range of symptom relief associated with many conditions and diseases such as:

  • Anxiety
  • Asthma
  • Arthritis
  • Back pain
  • Cancer
  • Depression
  • Diabetes (Type 2)
  • Heart Disease
  • Menopause
  • Multiple Sclerosis
  • Osteoporosis

Impressive, huh?

Have I convinced you to give yoga a try?

You don’t have to do much yoga to begin realizing these benefits. Even a few minutes a day of simple stretching and focused breathing can help you feel noticeably better.

Links:

Yoga Health Benefits – Web Md
Is Yoga All the Exercise You Need? – Rodale
Tap into the Many Healthy Benefits of Yoga – Mayo Clinic

You might also like…

Stay Young with Yoga – In addition to all yoga’s health benefits, it can help to keep you young
Breathe Away Stress – Learn to breathe your stress away with these effective exercises
The Benefits of Private Yoga Instruction – Here are 7 great reasons to consider private yoga instruction

If you live in Phoenix or Scottsdale and need assistance getting started practicing yoga, I can help. Learn more about my yoga services.

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Basic Yoga for Dummies Video

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Are you looking for a good basic video introduction to yoga?

Here is something for you. It’s the Basic Yoga for Dummies Video by  Sara Ivanhoe.

I am a big fan of the Dummies Book Series and yoga teacher Sara Ivanhoe. So when I discovered that Sara had done a yoga video following The Dummies format I was excited.

Sara Ivanhoe is a very positive, friendly and down-to earth yoga teacher, perfect for this video.

If you have never tried yoga or are curious about it or are looking for a basic yoga routine you can do in the privacy of your home, I encourage you to check this out. It may be just give you that jump start you need to give yoga a try.

Part I:

Part II:

Basic Yoga for Dummies is perfect for beginning yoga students of any age or fitness level, who are looking for a safe, slow paced way to get started.

In addition to this video, you will want a yoga mat, towel and strap or bathrobe tie to get the most of this yoga routine.

And even if you never decide to practice with this video, just watching it can provide a great introduction to yoga terminology and many basic yoga postures including:

  • Cat Post
  • Mountain Pose
  • Standing Forward Bend
  • Lunge
  • Tree
  • Standing Side Stretch
  • Downward Facing Dog
  • Cobra
  • Child’s Pose
  • Seated Forward Bend
  • Final Relaxation Pose

She does a good job at explaining the benefits of each pose, as well as important alignment details. Many complaints I have heard about introductory yoga videos is that the pace is too quick for new students. Basic Yoga for Dummies solves this problem by taking each basic yoga pose individually and going nice and slowly. I particularly like that modifications are demonstrated for many poses for students who may have very limited flexibility.

This yoga video also incorporates some of the common For Dummies icons such as Tip, Jargon, Remember, Beware and Myth Buster. Over time, these may become annoying, but are useful as a learning video.

The video begins sitting down with an explanation of breathing.

Basic Yoga for Dummies is perfect for beginning yoga students. Sara is a friendly upbeat instructor who provides detailed instructions.

If you prefer you can order the DVD from Amazon:

And if for some reason, this doesn’t work for you, please don’t give up on yoga. There are so many styles of yoga and yoga teachers out there, it is worth it to keep search until you find the perfect class and teacher for you!

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Staying Young with Yoga

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Staying Young with Yoga

Staying Young with Yoga


One of my life goals, in addition to staying happy, slim, and healthy, is to grow old gracefully and I’m convinced yoga will help.

Is yoga a fountain of youth?

I believe so each time I take a yoga class where at least one or two of the students are 70+ year-old women glowing with energy and vitality.

And I’m sure of it each time I have a session with one of my vibrant 60+ year-old students.

And in case there was any doubt, I recently read about an 88-year-old yoga teacher from California who still teaches yoga classes at various senior centers several times a week!

One of my favorite yoga phrases is, “You are as young as your spine is flexible.” If this is true, how old are you? (After more than a decade of yoga, I feel much younger than when I first stepped on my yoga mat with herniated discs and sciatica!) Many basic yoga exercises help with spinal flexibility including gentle forward bends, back bends, and twists.

Contrary to what popular culture would have you believe, yoga isn’t just for the young, fit, and flexible. It’s great for people of all ages, particularly those of us moving toward middle age and beyond.

According to a study by Yoga Journal magazine almost 20 percent of Americans practicing yoga are 55 years old or over. So don’t let age be an excuse for not experiencing the benefits of yoga. It’s never too late to get started.

The nice thing about yoga is that it is adaptable to all ages and levels. It can be modified to meet individual needs. You can even do yoga sitting in a chair

And it doesn’t take long for older adults to begin experiencing and talking about the positive effects of yoga on their lives. Within just a few sessions students often report increased energy, mobility, and flexibility, improved balance, strength, and posture, diminished pain and an overall feeling of well-being. This sure sounds like the effects of a fountain of youth, doesn’t it?

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Favorite Yoga for Back Pain DVDs & Books

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Woman with Back Pain

Yoga For Back Pain DVDs & Books

I discovered yoga more than a decade ago while trying to relieve severe back pain and sciatica caused by two herniated disks in my lumbar spine.

A gentle yoga program gradually delivered relief and I’ve remained enthusiastic about yoga ever since.  In fact, I am now passing on everything I learned, by  teaching gentle yoga to beginners.

Since I know first hand how devastating and debilitating severe chronic low back pain can be, I’m always on the lookout for safe and effective yoga programs designed to help end the suffering.

It’s important to note that some yoga poses such as forward bends and certain twists can further aggravate some back conditions so it’s important to check with your doctor before beginning a yoga program and to always trust the signal’s your body is sending you.

If any movement ever causes severe, sharp pain or discomfort DO NOT DO IT!

Here is a list of some of my favorite Yoga for Back Pain DVDs and books:

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What is Yoga?

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What is Yoga
What is Yoga

Photo Courtesy Lululemon

If you have never practiced yoga you may have lots of questions.

Here are some answers to common questions about yoga.

What Is Yoga?

Yoga is an ancient health and fitness philosophy designed to help bring your body, mind, and spirit into balance.

It’s a true body-mind approach to health and wellness that originated in India more than five thousand years ago.

The branch of yoga most common here in the west is hatha yoga, which focuses on the practice of physical exercise to bring balance, strength, and flexibility to the body and mind.

The fundamental aim of yoga from its onset was to help quiet the mind and create inner stillness—something we need more than ever in these over-scheduled chaotic times.

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Yoga for Stress

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Serene Woman Doing Yoga

Why yoga for stress relief?

Serene Woman Doing Yoga

Yoga is A wonderful Antidote to Stress

As our world gets more and more complex and the flow of information continues to speed up with newer and faster technology, people’s stress levels continue to rise. Computers, cell-phones, pagers and fax machines keep us connected and on-call 24-hours-a-day, seven days a week.

Is there any escaping the information overload as we multi-task our way through our days? Or the demands competing for our time—the kids need to be driven to practice, your boss wants the report by 5:00 PM, and your spouse is wondering what’s for dinner.

As our minds race to keep up, tension builds in our bodies, leaving us feeling mentally overwhelmed and physically depleted.

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Yoga Teacher Training Programs in Phoenix & Scottsdale

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Yoga Makes Everything Better

Are you thinking about becoming a yoga teacher or expanding your understanding with advanced studies? If you live in Phoenix or Scottsdale you are in luck. There are several Yoga Alliance registered Yoga Teacher Training Programs to chose from.

But first, how do you choose the yoga teacher training program that’s right for you?

There are lots of things to consider when selecting a program including:
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Benefits of Private Yoga Instruction

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Seated Twist

Private yoga instruction can be a great way to get fit, lose weight, and feel great.

If you are having trouble getting started with a yoga practice or making time for class, maybe personalized private yoga sessions are the answer to helping you get started.

Sometimes just a few sessions are needed to help you establish a home yoga practice of your own that you can then supplement with Yoga DVDs or CDs.

It might be the perfect alternative to traditional personal training sessions too.

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Seven Ways Yoga Helps with Weight Loss

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Yoga & Weight Loss

There are lots of reasons that yoga helps with weight loss that go far beyond the physical practice. After more than a decade of doing yoga, I’m living proof. In fact, calories burned alone can’t account for the the power of this ancient practice.

Yoga helps with all aspects of the weight issue–physical, mental, and emotional: Yoga and it’s Effects on Eating is one of my favorite topics.

I even attended a workshop that was all about reconnecting with food through yoga.

Yoga Helps with Weight Loss

Seven Ways Yoga Helps with Weight Loss

  1. Reduces stress, stress-hormones, and as a result stress related eating which is good because stress can cause weight gain.
  2. Increases our overall mind and body awareness so we pay more attention to our eating behaviors and choices which naturally results in more mindful eating. We learn to chew more so we can weigh less.
  3. Improves our mood resulting in less emotional eating
  4. Improves muscle tone, balance, flexibility, and circulation leading to improved hormone function and better digestion
  5. Increases insulin sensitivity
  6. Encourages us to be kind to ourselves. Ahimsa, an important yoga teaching, means don’t harm. With regular practice, we may begin to ask, Is this really good for me? Do I really need another cup of coffee? Do these potato chips help me or hurt me? What needs to leave our life does with much less effort.
  7. Most importantly yoga teaches us that each day is a practice, an opportunity to gain insight; not a zero sum undertaking. We learn to be less judgmental and striving. Our weight fluctuates, but not like it used to. We begin to feel more balanced, our swings less extreme, able to find center without resorting to harmful behaviors. We realize we can turn to our yoga practice, breathe deeply, take a walk, or have a bath instead of raiding the fridge or nearest vending machine.

More about Yoga and/or Easy Weight Loss

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Reconnecting with Food Through Yoga

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Creating a nourishing relationship with food

Friday night I joined twelve women in a Reconnect with Food Candlelight Yoga Workshop led by dietician and yoga teacher, Beverly Price.

The session began with a one hour yoga class where poses were held for what seemed to me an interminable amount of time and concluded with a one hour sharing circle complete with talking stick and a mindful eating exercise.

It was a great introductory exploration of using yoga and “mindful awareness” to gain a deeper understanding of self-acceptance and self-awareness, especially as it relates to food and eating issues.

During our yoga session we were encouraged to really tune into our bodies and emotions and reminded that how we practice yoga is analogous to how we live our lives.

Creating a nourishing relationship with food through yoga

Creating a nourishing relationship with food

Beverly stated that our relationship with food parallels every other relationship in our life.

Although, my yoga practice has helped me become more cognizant of my thoughts, emotions and behaviors on and off the mat, I had never really considered comparing my relationship with food to my other relationships before.

She encouraged us to enjoy food without labeling it good or bad and to really pay attention to what we are eating — to how it looks, smells and tastes. We ate a dried cherry trying to savor it like we would a favorite yoga pose. The question came up, what might I notice if I slowed down and savored more of my life the way I am this cherry?

I found spending sacred time with other women all struggling with their unique food and self acceptance issues healing and inspiring. For some time I have felt that yoga was an integral link in helping address and heal our relationship with food. Beverly’s workshop confirmed this.

Awareness leads to understanding and acceptance of what we can and cannot change. Yoga is the path to awareness; the key to lasting healthy change. Learn more about Beverly’s Reconnect with Food Program.

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