{"id":10354,"date":"2020-09-30T17:21:32","date_gmt":"2020-09-30T17:21:32","guid":{"rendered":"https:\/\/healthyaging.net\/magazine\/?p=10354"},"modified":"2020-10-06T12:04:26","modified_gmt":"2020-10-06T12:04:26","slug":"6-restorative-yoga-poses-for-people-over-45","status":"publish","type":"post","link":"https:\/\/healthyaging.net\/magazine\/fall-2020\/6-restorative-yoga-poses-for-people-over-45\/","title":{"rendered":"6 Restorative Yoga Poses for People Over 45"},"content":{"rendered":"

By Sonya Chapnick and Jules Rector<\/p><\/p>\n

A<\/span>common misconception many people have about yoga is that it\u2019s only for people who are already flexible or fit. However, Sonya Chapnick<\/a> sees yoga differently than most. As a matter of fact, she sees the entire world differently than most.<\/p>\n

Her introduction to yoga began over 30 years ago after she was diagnosed with a rare eye disease, now known as cone-rod dystrophy, preventing her from seeing with her central vision.<\/p>\n

Initially, she was told this degenerative retinal disorder could cause her to be completely blind within a few years. As a recent college graduate working as an environmental biologist with a passion for intense strength training, she thought her life was over.<\/p>\n

Yoga and meditation unexpectedly helped Chapnick adapt to living with a disability and has given her an immense amount of resilience and bravery. Now a certified yoga therapist, and after over three decades teaching yoga, she still has some peripheral vision, tremendous health and vitality, and much inner strength and wisdom.<\/p>\n

Chapnick shares this gift with her clients by guiding them with ease, peace, comfort, and strength. Her passions have led her to create customized yoga classes for older adults and programs for the visually impaired. Aside from yoga and meditation, her other passions include spending time with her husband and two children.<\/p>\n

Most recently, Chapnick has brought her teachings for those with chronic illnesses to the Yoga Wake Up app, an alarm clock alternative with easy-to-follow, audio-guided yoga sessions. Her new gentle meditations include a wake-up, midday, and nighttime meditation that focus on breath and mindfulness.<\/p>\n

To dive deeper into your practice with Chapnick, you can find Yoga Wake Up<\/a> on the Apple App Store or Google Play and try it for two weeks free. Here are six restorative yoga poses specifically helpful for people over 45 \u2026<\/p>\n

Restore Gently<\/h3>\n

\"\"1. Focused Breath<\/h4>\n

The purpose of this pose is to become present and to set your intention for the practice. Try focusing on what state you\u2019d like to welcome into your day, such as \u201crenewed energy\u201d or \u201cremaining calm amidst the chaos.\u201d<\/p>\n

The setup for this pose is to place your body in a comfortable, reclined position with feet stable on the floor (knees together or separated). The idea is to make sure you\u2019re not distracted by physical discomfort so that you focus on your intention. Stay for 10 to 25 breaths.<\/p>\n

\"\"2. Alternating Arms and Legs<\/h4>\n

The purpose here is to link breath with movement that engages opposing sides of your body. Numerous studies show that this enhances neurological functioning and the core work improves strength and stability. From your inclined position, lift your right leg and left arm toward the ceiling, without strain, and in time with a natural inhalation.<\/p>\n

With exhalation, gently place both limbs back to rest and repeat with opposite limbs. Repeat four to six times. This process also serves to shift any negative holding patterns and bring some balance to your system to enable deeper relaxation.<\/p>\n

\"\"3. Supported Chest Expansion<\/h4>\n

With this pose, the purpose is to expand the upper chest and foster proper postural alignment. Tightly roll a yoga blanket or big beach towel and gently lie down on it so that your entire spine, from tailbone to head, is supported.<\/p>\n

With backs of hands on the floor, knees bent, and feet on the floor, take smooth, long, deep, yet relaxed breaths. Imagine breath filling every cell of your body. This process releases compression and helps correct hunching, both of which constrict breathing and suppress our sense of well-being.<\/p>\n

\"\"4. Reclined Supported Hip Opener<\/h4>\n

Here we aim to release tension from the hip flexors, which are often over contracted due to our sedentary habits. You\u2019ll need a few helpful props for this. Create a \u201cramp\u201d out of a combination of a bolster and folded blankets and, sitting on the floor with feet on the floor and knees bent, recline onto the ramp so that your back and head are supported, without any pain.<\/p>\n

Move the soles of your feet together and allow your outer thighs to rest on rolled bath towels or pillows on each side. Again, enjoy the release as you deeply breathe and feel a luxurious expansion. After a few minutes, roll slowly to the side and carefully return to sitting.<\/p>\n

\"\"5. Elevated Legs<\/h4>\n

The purpose of this pose is to temporarily reverse the negative effects of gravity, improving circulation and benefitting the nervous system. Slowly make your way to lay down on the floor with support from a towel or pillow, if needed.<\/p>\n

Comfortably rest your legs against the wall without tension in the backs of the legs. If this is difficult, rest your feet on the wall with knees bent at 90 degrees, or rest your calves on a chair. Breathe. This is sometimes called \u201cmini waterfall,\u201d so let the benefits flow over you for four to eight minutes.<\/p>\n

\"\"6. Deep Rest<\/h4>\n

With this final pose, the aim is to notice and enjoy the benefits you\u2019ve welcomed during this practice. Simply make your way to lying on your back with any supports you desire, arms by your sides. You can cover your body with a blanket and even cover your eyes. Breathe, let go, be still, and enjoy. When you emerge, do so slowly, gently, and mindfully.<\/p>\n

Sonya Chapnick is a certified yoga therapist based in Los Angeles with decades of training and experience in a variety of yoga disciplines. Her specialties include creating customized yoga classes for older adults and programs for the visually impaired. To learn more, visit Yoga Gently<\/a> and Yoga Wake Up. <\/a>Photos courtesy of Sonya Chapnick.<\/h5>\n","protected":false},"excerpt":{"rendered":"

Not your typical yoga teacher<\/p>\n","protected":false},"author":3,"featured_media":10474,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[129,131],"tags":[],"class_list":["post-10354","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fall-2020","category-fall-2020-features"],"acf":[],"_links":{"self":[{"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/posts\/10354","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/comments?post=10354"}],"version-history":[{"count":6,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/posts\/10354\/revisions"}],"predecessor-version":[{"id":10694,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/posts\/10354\/revisions\/10694"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/media\/10474"}],"wp:attachment":[{"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/media?parent=10354"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/categories?post=10354"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/tags?post=10354"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}