Let your mind wander to the subject of yoga. What do you see? An emaciated Indian man with his feet wrapped around the back of his neck? A lithe, 20-something model with her feet wrapped around the back of her neck? A lithe, 20-something model in skin tight clothing standing on her head?

Or do you see yourself sitting in a chair, one knee crossed over the other, in a gentle twist that energizes your spine, relaxes your shoulders and deepens your breath? (Of course, if you’ve had a hip replacement you won’t see your knees crossed!) If you think that image is impossible, think again!

Yoga has joined the elder world in a big way. More and more senior centers, assisted living facilities, and even skilled nursing facilities now include yoga in their recreational choices. Yoga studios across the country now offer classes called Gentle Yoga, Yoga for Seniors or Therapeutic Yoga. Any of these might be appropriate for an elder who want to enjoy life to the fullest.

Many yoga poses can be adapted and modified to fit the needs of the elder population, and their baby-boomer children who are beginning to feel some aches and pains too! There are yoga teachers who are specially trained in the therapeutic aspects of yoga and are able to create programs especially designed with the elder yogi in mind.

These practices are gentle, move slowly, allow ample time for rest and relaxation and often include enlivening breathing techniques and calming contemplative/meditative practices. Some of the practices can be adapted to a chair or wall for support.

Yoga’s gifts and benefits are many…increased strength and flexibility, more sound sleep, better balance, increased lung capacity, greater peace of mind. All of these benefits increase our joy in living, our acceptance of life-as-it-is, and greater ability to live with purpose (whatever that may be for you). You might find yourself able to play with your grandchildren with greater gusto. Or you might provide that calm center in the midst of a family upset. Or your yoga practice might inspire you to become a mentor in the field you spent decades perfecting. Or you might teach a child who has little family support to read.

You really don’t need to be a pretzel to enjoy yoga. All you need is an open mind.

            At the age of fifty-one my mother took-up yoga after a girls’ getaway to Canyon Ranch Resort during the spring of 2002. While at the beautiful health spa, my once skeptical mother decided to take a class listed as restorative yoga, which involves the use of props such as blankets, bolsters, straps, and blocks to help students into extremely relaxing and healing postures that help relieve symptoms of chronic stress. Typically only five or six poses are performed in one class, the majority being executed on the ground, and each pose is held anywhere from five to ten minutes, ultimately “restoring” the body.

Upon hearing the instruction that she was going to be in one position, concentrating on nothing else other than her breath for ten minutes, my mother freaked out and thought there was no way she could do it—no way could she sit still and just breathe for ten minutes. But, before she knew it the ten minutes had flown by, and the instructor was guiding the class out of the first pose and into the second. As soon as the teacher had lead them into the next position, and the enchanting music infused the air, she once again fell into an extremely relaxed state. Upon leaving the class she felt so relaxed and rejuvenated, my mother knew that yoga was definitely something she wanted to try again. For the remainder of her stay at Canyon Ranch she attended daily restorative yoga classes. Jazzed she actually liked yoga, which was becoming exceedingly popular, she then found a great local studio five minutes from the house, and spent the rest of the summer attending yoga classes, learning the basic fundamentals of a hatha yoga (the physical branch of yoga consisting of yoga poses or postures called asanas) practice. 

            The positive changes were evident almost immediately. Since we had been kids, my brother and I repeatedly witnessed the unraveling of my mother. She would yell, scream, cry, and lose it over what we thought were the silliest things. Granted she had plenty of validity to be stressed, not only was she raising her two children, but two step-children as well as working full-time, and keeping the perfect house. But, that wasn’t it. She was unable to distinguish between minor annoyances and major cataclysms, resulting in a permanent frantic state. Yoga changed all of that.

            During her last few years of teaching (she taught first and second grade for thirty years) she was able to make it to yoga once, maybe twice, a week—enough to radically shift her temperament. The woman, who perpetually carried on five conversations in her head, was learning to become quiet and remain still, to breathe slower, and to focus her attention. She became noticeably calmer, more rational, happier, and peaceful. Yoga has taught her to let go of the small stuff and, although her house is still spotless, she no longer panics if the carpet remains un-vacuumed for 24 hours.  She is more grounded, her personal relationships have improved, and she no longer screams, well, not nearly as much.  I have witnessed a transformation in my mother beyond words. Not only has she become more coordinated, but also she is more confident, comfortable with herself, and empowered to try new things. Naturally she wanted to share the gift with me—the gift of yoga. 

Have you ever seen photos of a yogi standing on one leg with the other one wrapped around the back of his neck? Mindboggling! It’s even more remarkable when we fear for our lives walking on the street, terrified of losing balance. As the population turns gray, more and more of us will be facing this fear on a daily basis.

That remarkable yogi notwithstanding, each of us can improve balance with a calm, steady and regular yoga practice. This post and two to follow will guide you through the practice of Tree Pose/Vrksasana.  Today’s entry shows the pose using a chair for support. It’s best practiced by people whose balance is already a bit shaky! Using the chair will give you confidence while you build strength in your legs and learn to connect with your feet and the earth beneath your feet.

These, and many other practices, can also be found in my book, A Vibrant Life: Yoga in the Middle Years and Beyond.

Tree Pose with a Chair 

Vrkshasana

Place the front legs of the chair against the wall. Stand next to your chair holding onto the back of the chair with your right hand. Shift your weight onto your right foot. Find a spot on the wall in front of you to rest your eyes.

Lift your left leg off the floor with your knee pointed directly forward.  Once you have found your balance, move your left knee out to the side. Place the sole of your left foot against your right ankle.  If your left shoulder is flexible, as you inhale, raise your left arm out to the side bring it up overhead next to your ear. Mindful attention to your breath will help you maintain and develop balance. Remain in this pose for as long as you are comfortable. 

More options:

If you are living with shoulder issues, allow your left hand to rest on your heart.

To come out of the pose: As you exhale, release your arm from overhead or from your heart. Place your left foot on the floor and stand securely on both feet. 

Take a few resting breaths before you turn around and repeat on the other side.

Awareness: Visualize the roots of your tree growing deep into the earth from your standing leg. The crown of your tree reaches up toward the sky. As you are balanced in Tree Pose, be aware that your pelvis is parallel to the wall in front of you so that the two hip bones are pointing directly forward.  Maintain your steadiness by holding onto the back of the chair.

Cautions: dizziness or light-headedness, balance issues

Benefits: improves balance, strengthens legs, opens hip joints

Namaste yogis and yoginis-

Blog coordinator Angela, here. 

Our recent article by Bekah Finch has got me thinking.  It’s no secret to those of us who have been practicing for awhile that yoga transforms us.  Often, first it’s our bodies, then we find ourselves being able to let things go a little easier than before.  We may change our diets and start examining ourselves further.  Our relationships start improving.  Sometimes, we find ourselves so transformed that we wake up one day and can hardly believe we used to act in…whatever less-than-pleasant ways. 

So, we’re on this journey into ourselves, and, eventually, we find ourselves wanting to give back.  But…how?

Karma yoga is the yoga of action in the world.  Through this path, practitioners engage in seva, or selfless service—we help others through our unique talents, or find a cause that speaks to us deeply and advocate for it. 

So, I’m wondering—what’s YOUR seva?  What are you currently doing to make the world a better place, and how did you get started?  Feel free to discuss in the comments section, or, better yet contribute an article to this blog (you can reach me via email at dr.angelakolter on gmail).

Global Mala last year was inspiring. I walked around the room admiring all the beautiful people, the booths, the energy. It was a candy store for a hippie like me- all the organic, healthy and green you could possibly want. I stopped in front of a booth with the title “off the mat, into the world.” I was stunned. It sounded so.. Wonderful. Then I saw Seane Corn and two other beautiful faces smiling up at me from the poster. Something in my belly clicked: I had to do this, whatever it was.

It turned out to be a training program for Yogi’s and activists. It was a bridge between our own healing and allowing that healing to move into our communities. I read the website every day, relishing the strength and hope in this concept. My dear friend Alysha who I did a training with years ago also was devoted to attending this session which only confirmed that I was meant to do it as well.

January 2008 was the month we began. We got up early every morning to drive from Burbank to Venice, where we watched the sunrise over the ocean from our parking spot. I have done many trainings and workshops over the years- but there was nothing like this one. It was more than physical asana, so much more. It was the bridge from body and mind to spirit. We worked our bodies, our voices, our brains  and our souls. We had to speak our truth and admit our dreams and fears. It was hard. It was sweet. It was truly miraculous. I discovered things about myself that I had never known before. I shyly began to create a dream- a dream I had been to afraid to even consider. Working with the others was incredible. The room was filled with power and inspiration- we had to work together- we had to let go of old fears and resentments and connect deeply. I was so high off this workshop I was afraid I might never come down; and perhaps I didn’t want to. Seane Corn, Hala Khouri and Suzanne Sterling were so supportive and magnificent through the training. Hands on, heart to heart and nothing but truth they guided us through our transition. I was so grateful to be a part of the training.

As the week ended, I felt unstoppable- like I could go out and single handedly save the world! My group and I had amazing intentions and possibilities. We were going to make a difference. We had a plan!

But life is funny. As I moved back into my busy, busy life- I got further away from the raw power we tapped into. My ideas and endeavors took a back seat to catching up on bills and my relationships. The constant flow of emails between my group and I slowed and then stopped. I caught myself one day feeling terrible- No wonder the world was in this state! If we, as yogis, couldn’t stay focused enough to make a difference, how could we expect anyone else to?

Yet as I sit here, a few weeks away from Yoga month, I understand that things are as they need to be. I was not able to work in a soup kitchen every week and donate thousands of dollars to charity, no, not yet. But I have brought a new awareness to my life and my community. I have donated money from workshops to tree people, a local group. I am helping to set up and organize the events for Yoga Month in my studio. I feel comfortable speaking my truth and encouraging others to do the same and that it is okay to dream and dream big. As a yoga teacher, I have more respect for what this Yoga is actually about- its not just body- its taking it to the mind, the soul and only then can it transmit to others off the mat. I have learned that I can do Yoga MY way- the way that speaks to me, that fills me up. I have a stronger connection to my planet now and more compassion for others; as I have done deep inner work during my training sessions as well as faced my fears and doubts first hand in the time since. This changing the world stuff is not easy. It is truly much more simple to keep it on the mat. But that’s why there are people like Hala and Seane and Suzanne and Alysha and all the others who feel that click in their belly when they see phrases like “Off the mat, into the world”, “Global Mala” and anything else that tugs at the guts. Slowly, but surely, one mat at a time, I am moving into the world. And I KNOW each of you can, too.

 Editor’s Note:  For more information on the Off The Mat Into The World yogic activism and seva training program, please visit http://www.offthematintotheworld.org.  -Angela