3 Tips on How to Choose the Right Yoga Class

Starting a yoga practice can be overwhelming. Where do you start? Is all yoga the same? How do you find the right class for your body? You might have “bionic” body parts or old injuries that you need to work with. You might need to focus on strengthening, or maybe mobility. Or both. Are you looking for a yoga practice to help you relax or manage lower back pain?

These are all important questions that I hope to answer in this post. When there are so many choices out there, how do you know you will make the right one? Please know that there is no “right” style when it comes to yoga, there is only what feels right for you. Just like there are lots of types of people, there are lots of styles of yoga.

So how do you find a style or practice that will give you what you need? As someone over 50, you don’t necessarily want a class that’s geared toward people in their 20s. Even though you may feel like you’re still in your 30s or 40s, you body isn’t and has different needs than it used to. Finding a class geared toward older adults is what you want.

1. Know your Goals

People practice yoga for many reasons. Yoga helps to build strength, increase mobility, and improve balance. All of these things are important as you age. Improving your balance helps prevent falls and builds leg strength. Certain types of yoga help build and maintain muscle mass. Most styles of yoga calm your mind to help you sleep better and help you manage difficult challenges in your life by reducing your stress and anxiety. What are you seeking from a yoga practice?

Yoga is an adaptable practice for all bodies and all people. While it may not look like that on Instagram, there is always a way to modify and adjust a yoga practice to suit your needs. Understanding what your body needs helps. Have you had joints replaced? Are you working with lower back pain or shoulder pain? You’ll want to find a class to make you feel better, not worse. Knowing what your intentions are will help you decide where to land.

Some styles of yoga focus more on the physical body. Some focus more on the mind. Many focus on both. Some classes cater to younger people and offer dynamic, fast movements to get you to sweat. Other practices are better for people over 50 who are managing osteoporosis, possible injuries, or “bionic” body parts. Finding a style of yoga that suits your needs and goals is what you want. You just need to know what your goals are first.

2. Choose a Yoga Style Based on Your Goals

If you are looking for a more physical practice, Ashtanga, Vinyasa, or Iyengar are 3 possibilities.

• Ashtanga yoga is a flow style of yoga that is a set sequence that you learn and practice. It’s the same practice every time so that you know what pose is coming next. You connect the breath with the movement, holding poses for 5 breaths at the most.
• Vinyasa yoga is also a flow style, but will change each time you come to the mat. It’s similar to Ashtanga, except it’s not a set sequence, so that each practice is something new for your body to explore. The poses might be the same, but the order might be different, or you’ll focus on different poses for each practice.
• Iyengar yoga is a style of yoga where you hold the poses for long periods. There is no flow, and is deeply alignment focused. You use lots of props to find the best alignment for the body that you have. It’s a more static style of yoga.

If you are seeking a slower, gentler style of yoga, Yin Yoga, Restorative, or Svaroopa yoga might suit you. These styles are less strengthening and focus more on relaxation and ease.

• With Yin yoga, you hold the poses for up to 10 minutes, creating a deep stretch. It’s focused on calming the mind and relaxing the body.
• Restorative and Svaroopa yoga use props to support the body while encouraging breathing and relaxation using gravity. The focus is on letting go of tension in the body and spine.

If you have trouble getting on and off the floor, Chair yoga is for you. You can have a wonderful yoga practice all while sitting in a chair, or using the chair to help you balance. You can build strength, mobility, balance, and mindfulness, all while seated or using the chair for balance.

3. Find a teacher who will support your goals

Just like with any modality, there will be teachers you connect with and those you don’t. Finding a teacher that supports your journey can be challenging, and can take some experimentation. Here are some things to look for.

Your Yoga Teacher Should:

• Engage with students in a meaningful way. If they just show up, teach, then leave, they are not invested in your growth. It doesn’t even matter that you are there. A good teacher cares that you are there and wants you to get the most out of your practice. They will ask you questions about what you need that day and cater the class to you, rather than their own agenda.
• Answer questions and give support when necessary. Support might mean alignment corrections, suggestions about modifications, mindset cues, or things to think about while practicing. You should feel like you can get help when you need it and that your teacher can offer you that help.
• Help you understand the practice in YOUR body. If you are working with an injury, or have joint replacements, you’ll need specific modifications for certain poses. Your teacher should offer you ways to practice that feel safe in the body that you have. There are always ways to modify.
• Help you feel safe, generally. Your teacher should be mindful of your boundaries, how you want to be touched, if at all, and how much interaction you are looking for. If you just want to show up and practice, that is your choice. Maybe you want all the hands-on adjustments, that is also your choice. If you only want verbal cues, again, your choice. Your practice, your choice. Your teacher should support you in the way that you want to practice.
• Provide a space for you to rest when you need to rest, modify for your body, and listen to your body. You should never feel ashamed to take Child’s pose, or come out of a pose if you are struggling. This is your practice. Your teacher should honor your process and experience.

Yoga for life

Yoga is a practice that can support you for your whole lifetime. It might look different during different stages of life, but you can continue to practice regardless. I have been practicing yoga for over 30 years and my practice has evolved over time.

The needs of my 54 year old body are different than my 23 year old body had, but I still practice yoga regularly. I give myself the support that I need and push myself when necessary. When something feels stiff and cranky, I might spend a little extra time giving myself what I need. I continue to benefit, physically, mentally, and emotionally, which is why I’ve stuck with it all these years. When you know what you want out of your yoga practice, it will be easier to find a class that suits you best.

I have found yoga to be an excellent way to cross-train for life. Aging isn’t easy, and neither is yoga, but you can find ease in anything you do, with the right mindset.

Free eBook!

Get insider’s knowledge before starting yoga for the first time. The free eBook called “Top 10 Things to Know Before Attending Your First Yoga Class” gives you tips and things to think about before you step on the mat. Starting something new can be challenging. Knowing what to expect can help. Click the graphic below to get your free eBook!

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I love teaching online yoga to active adults over 50. I am passionate about sharing my yoga wisdom with you to support your longevity! Online yoga makes classes accessible, as your yoga studio is your living room, bedroom, study, or any space that you have for your mat. You can join classes live over Zoom, or on demand whenever your schedule allows.

I teach Vinyasa yoga, as well as Beginner yoga (closer to Iyengar style), Mindful Core, stretch classes, and meditation, all geared toward the needs of active adults over 50. Sign up for the 10 day All Access Free Trial to see if online classes at Purple Room Yoga are right for you. You’ll be able to take live classes as well as access the entire Video Library.

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Thank you so much for reading Yoga Living 50 and Beyond. Aging isn’t easy, and all the messages out there say we shouldn’t. I disagree. I write about embracing aging through the lens of yoga, and how to apply your yoga practice to your life. What you practice on the mat you take with you off the mat. Please tap the 💜 and become a free or paid subscriber. I appreciate your support, whatever it looks like. ~Janine

I don’t always remember put this graphic in, but it’s always true. All of my essays are 100% written by me, not AI. They are my thoughts, my words, and my experiences from over 30 years of practicing and teaching yoga. Thanks for reading! 💜 Janine