Personalize Your Yoga Practice for Your Body

Not everyone’s body is the same, but everybody can practice yoga with the body they have

When I started practicing yoga, I was 23. I was bendy and my body was resilient, like most people in their 20s. If I injured myself, I was more or less back to normal within a few weeks. I was a bit wiser, but no worse for the wear.

Back then, my practice was “dynamic,” full of inversions, arm balances, crazy backbends, etc. The more challenging the poses, the better. I would always do the more “advanced” variation, pushing myself in every pose.

I was also deep into perfectionism, comparison with others in my classes, and self-loathing. Through my later 20s I was taking yoga classes 6-8 times per week, working to “perfect” my poses and myself. Spoiler alert: there is no perfect. I figured that out eventually.

Fast forward 31 years.

I am now 54 and I still practice and teach yoga, but my practice looks different than it did back then. Where originally my practice was about improving myself on the outside, now it’s about meeting myself where I am.

Lessons I learned on the mat

Listen to your body

Over the years I have learned to listen to my body and let go of what anyone else is doing. I found that anytime I injured myself it was because I was comparing myself to other people and trying to do what they were doing, even if it didn’t feel good in my body. When you push yourself beyond what your body is capable of, your body will tell you. If you don’t listen, you will hurt yourself.

We only have one body. Parts can be replaced if necessary, but they never work as well as your original ones. When you push yourself to injury, even if you heal, you never go back to “factory settings.” Scar tissue doesn’t stretch or move like muscle tissue does. One small injury can lead to other compensation injuries.

As we age, healing is slower and always takes more time than we would like. An injury that took a few weeks to heal in your 20s now takes months or even a year. The good news is you can modify your yoga practice to suit your needs.

Modifying yoga for the body you are in

This leads me to my next point, that you can modify your yoga practice to suit the body that you have today. That might mean practicing in a chair. That might mean using props to assist your practice (this is good at any stage in your practice). This might mean taking the first variation in a sequence and not pushing further. Pushing never ends well anyway.

My intent with my yoga practice today is different than it was in my 20s. I am no longer trying to “fix” my body or mind, I have learned to meet myself where I am. I practice poses, not because of how they look, but because of how they feel. I still challenge myself, but by holding poses longer, or through balance and shifts of weight.

My aging body needs to build and maintain strength, balance, and mobility. When I step on my mat, those are my goals. I still flow, but have learned to embrace a slower pace. I actively connect my breath to my movements and let my breath guide me through my practice. This keeps me present and focused, and leaves me feeling grounded and calm.

Yoga for the inside, not just the outside

While practicing poses with the body, you also practice yoga with your mind. Asana (poses on the mat) is only one aspect of practicing yoga. Some might say it’s the less important part. Yoga excels at taming the “monkey mind.”

Through the day, the mind jumps from one thing to the next. The endless commentary goes on, even when you aren’t aware of it. The mind wanders easily and frequently, and it’s easy to get lost in distractions. It takes you to the past and the future, rarely noticing what is happening right now. But life is happening right now.

“Life moves pretty fast. If you don’t stop and look around every once in a while, you could miss it.” ~Ferris Bueller

Yoga teaches you to stop and notice. Even when you are flowing from one pose to the next, you are focused on your movements. You might focus on your feet connecting to the floor. Maybe you notice your breath expanding into your back ribs while you twist. Yoga brings you into this moment, helping you let go of all other moments. Really this is the only moment we have.

Yoga for all

I have a fantasy that if everyone in the world practiced yoga, there would be no conflict. If a difference of opinion arose, people would listen deeply to both sides, and come to a resolution with calm and clarity. We would treat each other with respect, kindness, and generosity. Love would rule every decision. If only…

No matter what style of yoga you practice, it can evolve as you do. Whether you’ve never stepped on a mat or you’ve been practicing for years, yoga is accessible to all bodies. It might not look the same in every body, but there is always a way to modify your practice to the body that you have.

Yoga has been a constant thread for me through my entire adult life. It has gotten me through challenges, has helped me grow as a person, and most importantly, it has taught me to be kinder to myself. I am no longer stuck in the grips of perfectionism, I have far less anxiety, and lead from my heart, rather than my fear.

Yoga is a balm for my body, mind, and spirit. It has saved me, and continues to save me, from myself. I never regret stepping onto my mat, even for a short practice. I always leave connected to myself.

I wrote a couple of books that focus on practicing yoga off the mat and in your life. Both books are guides to self-love and acceptance using yoga wisdom. Click the graphic to learn more!