Yoga can transform your body at any age! Although almost everyone knows about the mental and emotional benefits of this meditative practice, yoga offers so much more! What you may not be aware of is that yoga can change your body, prevent injury and disease, and can even help you recover faster. Click to learn the nine main types of yoga and 5 ways it can transform your body at any age. #yoga #mindfulness #yogabenefits

5 Ways Yoga Can Transform Your Body at Any Age

This post may contain affiliate links which means when you click on a link and then purchase any item on that site, there is no additional cost to you but I may receive a small commission. Thank you for your support.

Yoga can transform your body at any age! And, although almost everyone knows about the mental and emotional benefits of this meditative practice, yoga offers so much more! What you may not be aware of is that yoga can change your body, prevent injury and disease, and can even help you recover faster.

Studies have found that achieving your health goals is about 80% dependent upon what you eat and 20% dependent on your fitness routine. So, focusing on diet without exercise will only get you so far. Therefore, finding the right lifestyle balance is vital to sustained health and fitness.

Why Yoga?

Yoga is a wonderful way to transform your body because it encompasses both a dedicated fitness program and inspires healthy changes! So, when you start practicing yoga, you’ll soon realize that yoga is a lifestyle. And, this is a surefire way to get the biggest payoff from your efforts! Yoga can transform your body and have you glowing from the inside out in no time!

9 Main Styles of Yoga

From Hatha, to Bikram, to Vinyasa, all yoga styles have their own unique characteristics. And, admittedly, it can get a bit confusing. So, let’s break it down.

1. Anusara

This style of yoga is based on the belief that we all are all intrinsically good. Anusara encourages students to integrate body-mind with heart and spirit and deeply connect with themselves.

The physical postures are centered around the Universal Principles of Alignment. So, students strengthen the body while also learning to appreciate their intrinsic goodness and the goodness of others.

2. Hatha Yoga. 

Hatha yoga is commonly practiced in the West. And, it’s what people generally think of as yoga. It’s a series of postures that help you loosen your muscles. In turn, it will leave you feeling calm and centered.

Hatha yoga combines a series of basic movements with breathing. And, through the practice of asanas (yoga postures) and pranayama (breathing exercises) you are ultimately preparing the body for meditation. You can expect to attain physical strength, physiological health, and emotional well-being.

3. Vinyasa

This style of yoga consists of a series of poses that flow smoothly from one into another. Vinyasa classes offer a variety of postures and no two classes are ever alike. And, it’s different from other styles of yoga, like Bikram or Ashtanga Yoga, which feature the same set of ordered postures in every class.

4. Power Yoga

Power yoga is a high intensity practice that builds muscle. Some consider consider power yoga to be superficial gym-like style of yoga practice. However, its closely modelled on the Ashtanga method.

Benefits of a power yoga class include increased stamina, strength, and flexibility, as well as stress relief. Teachers create their own sequences, and students focus on synchronizing their breath with the poses.

5. Ashtanga 

Ashtanga yoga describes a series of specific postures combined with a breathing technique. In that way, it’s comparable to vinyasa yoga. And, similar to Bikram yoga, the exact same postures are performed in a particular sequence.

But, when you walk into class, be prepared to sweat! This is a physically demanding style of yoga, so make sure to bring your well-designed yoga mat and towel!

6. Bikram

Also known as “hot yoga,” Bikram yoga is a set of 26 challenging poses performed in a room heated to a high temperature. In your Bikram class, you will sweat like never before. So, again, be sure to bring a quality yoga mat and towel.

Similar to Ashtanga, a Bikram class always follows the same sequence of postures (although the Bikram sequence is not the same as the Ashtanga). This is a highly challenging class, especially due to the pretty extreme heat. But, remember, you can always modify any pose and work at your own particular fitness level.

7. Iyengar

Iyengar can be described as a meticulous style of yoga with focused attention on finding the proper alignment in a posture. And, in order to help each student find the correct alignment, an Iyengar studio offers a wide array of yoga props. This includes blankets, chairs, bolsters, and blocks.

8. Restorative

Restorative yoga classes, commonly described as yin yoga, also use yoga props, like blocks, to get students into passive poses so the body can experience the pose, and its benefits, without having to exert any effort. And, this can be a great way to come back into your practice after an injury.

9. Kundalini Yoga

The first time I practiced Kundalini yoga, I was in my 20’s and living in Los Angeles. And, boy, did it have a major effect on me! I still rely on the breathing techniques I learned in my very first class to handle stress and anxiety.

But, don’t worry, you can still expect to get into your best plank or downward dog. However, this style of yoga focuses on using your breath to harness the energy within you. Through meditation, chanting, and singing, Kundalini yoga promotes stillness and self-awareness.

Yoga can transform your body at any age! Although almost everyone knows about the mental and emotional benefits of this meditative practice, yoga offers so much more! What you may not be aware of is that yoga can change your body, prevent injury and disease, and can even help you recover faster. Click to learn the nine main types of yoga and 5 ways it can transform your body at any age. #yoga #mindfulness #yogabenefits

5 Ways That Yoga Can Transform Your Body

Yoga can transform your body at any age. That’s because yoga helps you develop muscle tone, builds flexibility, protects you from injury, prevents weight gain, and gives you balance and mobility!

1. Yoga Strengthens Your Muscles

Are you watching your diet, going for walks, or hitting the elliptical machine, but not getting the results you desire? Have you been wondering why what worked in the past is not as effective now?

There’s most likely a simple reason for this. You’re probably not doing enough strength training! Toned muscles are a byproduct of strength-training. And, strength training builds muscle mass.

Unfortunately, lean muscle mass naturally decreases as we age. In other words, if you don’t use it, you lose it! But, practicing yoga can transform your body by toning and strengthening your muscles.

Other Benefits

  • develops strong bones
  • gives your metabolism a boost
  • helps you manage pain
  • prevents weight gain
  • lowers blood pressure

Beginner Poses to Build Muscle

  • Downward-Facing Dog Pose (Adho Mukha Svanasana)
  • Forearm Plank (Phalakasana)
  • Boat Pose (Paripurna Navasana)

2. Yoga Increases Flexibility

Flexibility becomes increasingly important as we get older. That’s because our bodies stiffen which results in aches and pains, injury, and fatigue. According to research, “At least half of the age-related changes to muscles, bones and joints are caused by disuse.”

Yoga is a complete mind-body workout. It combines stretching with breathing, and therefore, makes you more flexible. And, besides keeping you limber, it helps you release tension trapped in your body and your mind.

Regular yoga practice increases flexibility because yoga focuses heavily on muscle elasticity. And, stretching your muscles helps you to stay healthy and prevents injury. In addition, better flexibility improves movement, but also promotes blood circulation, lowers your risk of arthritis, stroke, and heart disease.

Other Benefits

  • stimulates the nervous system
  • improves blood circulation
  • helps lessen stress and fatigue
  • relieves backaches

Beginner Poses to Increase Flexibility

  • Half Pigeon Pose (Beginner Poses to Build Muscle)
  • Child’s Pose (Balasana)
  • Extended Triangle Pose (Utthita Trikonasana)

3. Yoga Prevents Injury

Injury can occur when muscle tension negatively impacts your range of motion. That’s because tightness in your muscles or joints is a common cause of chronic injury.

In addition, if you start to favor one side of your body due to an injury, you may be putting added pressure on the muscles and joints on the favored side. So, this is another easy way to injure yourself.

And, there is always that slight risk of injury when you’re active, especially as you get older.

Some common injuries are:

  • Hip pain
  • Muscle pulls
  • Sprained ankle
  • Shoulder injury
  • Knee injury
  • Shin splints
  • Neck strain
  • Low back strain
  • Plantar fasciitis 

However, yoga has been shown to increase joint range of motion while elongating muscles. And, as restrictions in muscle or joint tissue are a common cause of chronic injury, yoga can help prevent pulls, sprains, or fractures. Yoga can be beneficial to your recovery as well.

For instance, a January 2107 study on yoga treatment for chronic non‐specific low back pain found that many people are proactively practicing yoga to improve back pain. And, there was evidence to suggest that “there was low‐certainty evidence that yoga produced small to moderate improvements in back‐related function at three to four months.”

At its core, yoga changes the way you approach everything in life. So, instead of forcing things, you will learn to move with ease. And, this in itself will prevent injuries and increase overall flexibility.

Other Benefits

  • elongates muscles
  • eliminates pain, stiffness, limited range
  • strengthens weak abdominals to support low back
  • develops strong ankles and flexible toes
  • maintains flexible neck muscles
  • improves balance

 

Beginner Poses to Prevent Injury

  • Tree Pose (Vrksasana)
  • Rabbit (Sasangasana)
  • Seated Forward Bend (Paschimottanasana)

4. Yoga Prevents Weight Gain

I’ve been an avid runner since I can remember. And, when yoga first showed up on my radar, I was reluctant to exchange a good run for yoga class. I wanted to get the highest caloric burn from my activity, and tone and strengthen at the same time. But, I was hesitant to believe that yoga would afford me those same results.

However, after an injury, I began to view yoga differently. I was forced to hang up my running sneakers and heal my body. And, during that time, my yoga practice was instrumental in changing my lifestyle in ways that running never could!

And, you can get a kick butt workout at yoga, depending on which style you choose. But, the greater advantage is that you will naturally begin to make healthy lifestyle choices. So, because of this, not only does yoga transform your body, but it has a powerful impact on your well-being.

Beth A. Lewis, Associate Professor at the University of Minnesota School of Kinesiology in Minneapolis sums it up perfectly. “Many yoga practices burn fewer calories than traditional exercise (jogging, brisk walking); however, yoga can increase one’s mindfulness and the way one relates to their body. So, individuals will become more aware of what they are eating and make better food choices.”

Other Benefits

  • detoxifies organs
  • releases endorphins to improve mood
  • regulates metabolic rate

Beginner Poses to Lose Weight

  • Upward Facing Dog (Urdhva Mukha Svanasana)
  • Warrior II Pose (Virabhadrasana II)
  • Cobra Pose (Bhujangasana)

5. Yoga Improves Balance and Mobility

Do you realize that your ability to balance and avoid falling starts to decline at about age 40? And, this increases the likelihood of getting injured. That’s why having good balance is so important.

And, although balance is the result of a strong body, having strength and flexibility will only take you so far. In other words, you cannot align your postures properly if your energy and your mind are not in balance as well. This requires that you turn inward and become still. Therefore, yoga can help you achieve greater concentration and mindfulness.

In turn, your daily life will improve. So, along with better balance and stronger muscles, yoga improves confidence. And, we can all use an extra dose of courage now and then!

Other Benefits

  • helps you stay centered
  • prevents falls and injuries
  • improves focus and concentration
  • increases confidence levels

Beginner Poses for Balance

  • Half Moon Pose (Ardha Chandrasana)
  • Chair (Utkatasana)
  • Lord of the Dance Pose (Natarajasana)

 

Yoga can transform your body at any age! Although almost everyone knows about the mental and emotional benefits of this meditative practice, yoga offers so much more! What you may not be aware of is that yoga can change your body, prevent injury and disease, and can even help you recover faster. Click to read about the nine main types of yoga and 5 ways it can transform your body at any age. #yoga #mindfulness #yogabenefits

Doing yoga everyday will transform your body and change your lifestyle for the better. And, don’t be surprised when you decide to switch out a bowl of ice-cream for a smoothie, or when you turn down that second glass of wine. Yoga will inspire you to create a healthy lifestyle. However, you’ll never know exactly what wonderful surprises are in store for you until you commit to regular yoga practice.

Melissa Damiani is a wife, a mom to three fur babies, and a full-time lifestyle blogger. She decided in midlife that she was finally going to do things on her terms. She left a successful teaching career of 20 years to pursue her passions. And, in just a few years, she was able to create her ideal life! She started her blog because she was inspired to share her journey with you. Her lifestyle blog, Gratitude Grace Glamour, is a community for people who want to learn, grow, and make positive changes. You can also find her on Pinterest, and other social media platforms, where she shares her love of meditation, yoga, and spirituality.

Yoga can transform your body at any age! Although almost everyone knows about the mental and emotional benefits of this meditative practice, yoga offers so much more! What you may not be aware of is that yoga can change your body, prevent injury and disease, and can even help you recover faster. Click to learn the nine main types of yoga and 5 ways it can transform your body at any age. #yoga #mindfulness #yogabenefits

Here’s Your Pin!!

Yoga can transform your body at any age! Although almost everyone knows about the mental and emotional benefits of this meditative practice, yoga offers so much more! What you may not be aware of is that yoga can change your body, prevent injury and disease, and can even help you recover faster. Click to learn the nine main types of yoga and 5 ways it can transform your body at any age. #yoga #mindfulness #yogabenefits

Yoga can transform your body at any age! Although almost everyone knows about the mental and emotional benefits of this meditative practice, yoga offers so much more! What you may not be aware of is that yoga can change your body, prevent injury and disease, and can even help you recover faster. Click to learn the nine main types of yoga and 5 ways it can transform your body at any age. #yoga #mindfulness #yogabenefits
Yoga can transform your body at any age! Although almost everyone knows about the mental and emotional benefits of this meditative practice, yoga offers so much more! What you may not be aware of is that yoga can change your body, prevent injury and disease, and can even help you recover faster. Click to learn the nine main types of yoga and 5 ways it can transform your body at any age. #yoga #mindfulness #yogabenefits
Yoga can transform your body at any age! Although almost everyone knows about the mental and emotional benefits of this meditative practice, yoga offers so much more! What you may not be aware of is that yoga can change your body, prevent injury and disease, and can even help you recover faster. Click to learn the nine main types of yoga and 5 ways it can transform your body at any age. #yoga #mindfulness #yogabenefits

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

42 responses to “5 Ways Yoga Can Transform Your Body at Any Age

  1. Yoga is my favorite form of fitness activity. It’s not just about the body transformation…but of the way my mind responds. When I finish my practice, My head is more clear, focused, and relaxed. I struggle with a number of disabling mental health conditions- and before I was diagnosed- I used yoga/meditation to help me through a lot of my stress, it’s truly healing.

  2. I started doing yoga five years ago and continued throughout my pregnancy. I’ve recently started back practicing. I had sciatica a few weeks ago and it’s helped tremendously.

    Kayla

  3. Thank you for asking me to guest post Lisa! I truly enjoyed the experience and loved reading all the comments! Clearly, yoga is an important part of my life, and has helped me grow into the person I am today! It was lovely working together! Sincerely, Melissa Damiani | Gratitude Grace Glamour ❤️

  4. I would love to start practicing yoga and I think I’ll start doing it on my own, at the beginning. Maybe in the future, I’ll start attending some classes, who knows.
    Before I’ve heard only about Kundalini yoga and I think I’ll start with this one.
    Kisses! Have a lovely day!

  5. Shar

    I practice yoga daily. I enjoy ‘pranayama’, which are breathing exercises. I also go for ‘Surya Namskar’, which is sun salutation, consisting of sets of 12 postures each.

  6. Wow this was super informative! Love it! My husband and I have been wanting to try yoga for awhile now. He like to lift weights so just like your post says, there are obviously tons of benefits for him with flexibility and preventing injury!

  7. Hey there, this is a very informative post!
    Actually, not long time ago, I dedicated my time to learn about yoga, tai chi and meditation in general (from a medical point of view) and i was amazed by their ability to lower blood pressure and slow our heart rate. Thank you so much for sharing this !

  8. I have always done more of a Hatha Yoga I guess but it is really cool to compare the different types side by side. I need to probably branch out a little more, or just try and stick to what I used to do, more regularly lol I do miss all the benefits, I must carve that time back out for me again.

  9. I”ve actually been wanting to try out prenatal yoga! It seems like something that would help relax me and is not too strenuous!

  10. Incredible post! I love Yoga but did not know the diversity with so many types and ALL the health benefits that come along with practicing yoga. Your point at the beginning of the article about how achieving health goals are 80% of what you eat and 20% of exercise is such a great reminder that it does matter to spend time staying healthy in all aspects! – Hope, nonstopmomlife.com

  11. I really want to start yoga. I know the benefits are amazing but it’s SO intimidating!!!!! lol.
    I need to find like a really good beginners yoga program.

  12. You did a great job covering a lot of yoga topics. I did not even know there was that many ‘Types’ of yoga. I sometimes hold yoga challenges but more of the basics to introduce followers to poses and get them familiar with bending their body. I think one of my favorite yoga poses is child’s pose because it makes me feel so good.

  13. Wow, I never realized how many types of yoga there are! I just wish I could find a class that wasn’t so early in the morning or at night. I think I may need to join a yoga studio to get more class offerings.

  14. Definitely needed a little motivation today, heading into my yoga class – and your post did it! I always feel so good after I do a class – and it is amazing for my health. Thank you for reminding me how transformative yoga is!

  15. Ahh!! I really want to get into yoga!! I’ve tried it many times, but fail at consistency. I’ve learned a lot by reading this post! Thanks for sharing!!

  16. Yoga is one of the best healthy habits you can pursue. Starting yoga for 30minutes is my 2019’s to do list. What I love about this post is simple explanation of different types of yoga and beginner’s poses of each type of.

  17. A really detailed article you have here. I’ve never tried yoga and all these types and benefits have been foreign to me till now. Quite interesting.

  18. I recommend yoga to seriously anyone and everyone. It keeps me sane during the insanity of my work week! And the health benefits are beyond this world! Great post 🙂

  19. Karletta

    Very interesting topic …. I had no idea there were so many types of Yoga. In Cyprus I lived next door to a Yoga teacher, but never took it up. Your article has me reconsidering.

  20. I’m so intrigued by all the things that yoga helps with from joint range, eliminating pain, and improving balance. I’m definitely convinced to try yoga everyday!

  21. I love this! Yoga is the best… I am working on my teaching certification right now and can say that yoga DEFINITELY makes a huge difference in your life!

  22. I love Yoga. Born and brought up in India. I learned yoga at very small age in school and that’s the reason my body is very flexible. But due to hectic schedules during college I totally lost my touch with yoga. From last year I started doing yoga again and here I am with my journey of losing weight and gaining strength for my hiking adventures. Thanks for sharing.

  23. What an amazing post!! Yoga seriously changed my life when I started taking my practice seriously just over four years ago – I instantly fell in love with it & what it was doing to my body, mind, & spirit! It’s played a huge role in the healing shift I’ve experienced over the past few years! Vinyasa is definitely my favorite! 🙂

    -Madi xo | http://www.everydaywithmadirae.com

  24. Lambam

    These are great information! Is so good to hear Yoga 🧘‍♀️ has so much benefits and we can all gain from it despite our age . I knew there had always been something relaxing about yoga for the mind and soul . Thank you for sharing.,