Journey To 30 Challenge: Tap Into the Power of Yoga

Adding gentle movement to your day helps build strength, balance, and resiliency — for your body and your mind.

To celebrate our 30^th anniversary, we’ve put together the Journey to 30 Challenge! It’s four weeks of summer-fun activities to help you stay active, connect with the SilverSneakers community, and have a total blast doing it. This is Activity No. 13. Find the full step-by-step guide here. And download the game board PDF here. 

There are misconceptions that yoga is only for the young or super bendy. But it's just not true. Yoga is for every body, at every stage of life. And it doesn't have to be fancy.

And that’s good, since the benefits are huge. According to the National Center for Complementary and Integrative Health, research suggests that a regular yoga practice helps:

• Boost strength and mobility
• Ease lower-back and neck pain, and possibly pain from knee osteoarthritis and tension headaches
• Ease symptoms of anxiety and depression
• Improve balance
• Improve digestion
• Improve mental and emotional health
• Improve sleep
• Improve the quality of life for those living with chronic health conditions
• Lower blood pressure

Yoga also offers you a chance to slow down and reconnect to what matters most, says SilverSneakers Master Trainer and certified yoga teacher Sharlyn Green.

Get and stay fit with SilverSneakers! Choose from dozens of different Community classes, visit a participating fitness location, or view the current schedule of SilverSneakers LIVE online classes.

The Journey To 30 Challenge Activity 13: Tap Into the Power of Yoga 

Today’s activity is split between SilverSneakers members and non-members.   

Eligible members get access to SilverSneakers LIVE online classes, On-Demand videos, and thousands of fitness locations and classes. Not sure if you have access? Quickly check your eligibility now. 

Como siempre, la clave es la seguridad. Si tiene alguna afección crónica, alguna lesión o problemas de equilibrio, consulte a su médico sobre cómo puede ejercitarse de manera segura.

For members: Take any SilverSneakers Yoga Class 

SilverSneakers offers three types of yoga classes that are designed for older adults:

SilverSneakers Yoga is a 45-minute class that is truly beginner friendly. You’ll be guided through a series of seated and standing yoga poses designed to increase flexibility, balance, and range of motion. It makes a great complement to an active lifestyle, or as a way to gently ease into movement — no matter your goals. It’s offered both in-person at participating SilverSneakers fitness locations (review the gym’s schedule for exact times), or online with SilverSneakers LIVE.

SilverSneakers Yoga Flow is a 45-minute advanced class that is for those who are more familiar with yoga. You’ll move your body through mat-based flowing yoga postures to increase strength, flexibility, and breath awareness. It’s offered online with SilverSneakers LIVE.

SilverSneakers Yoga Pilates Fusion combines the best of yoga, Pilates, and barre in a 30–45-minute mind-body mat workout. You’ll build endurance and flexibility. It’s offered both in-person at participating fitness locations (review the gym’s schedule for exact times) and online with SilverSneakers LIVE.

Consulte el último calendario de SilverSneakers EN VIVO y RSVP las clases aquí.

For non-members: Try This Simple, 3-Move Yoga Sequence

You’ll just need yourself and a non-slippery surface, such as an exercise mat, to get started.  

Postura de yoga #1: Gato-vaca

Gato-Vaca combina dos estiramientos de la espalda para sentirse bien en un solo movimiento fluido relajante. The result: massaged muscles and reduced tension.

How to do it:

1. Start on all fours with your hands below shoulders and knees below hips.
2. Lentamente arquee la espalda hacia el techo (como un gato) mientras contrae el abdomen y baja el mentón hacia el pecho.
3. Luego, invierta el movimiento, curve la espalda (como una vaca) mientras levanta las caderas y la cabeza.
4. Haga 10 repeticiones en total (cinco con la espalda arqueada y cinco con la espalda curvada).

Consejo sobre la postura: Concéntrese en levantar la cabeza y la pelvis para llegar a la posición de vaca, en lugar de bajar la espalda. Si tiene problemas con los ejercicios en el suelo, trate de hacer el gato y vaca de pie.

Postura de yoga #2: Silla

Chair pose is known for strengthening the muscles in your legs and butt, but it’s also great for fortifying the back.

How to do it:

1. Stand with your feet hip-width apart, making sure your knees and hips are facing forward.
2. Contraiga el abdomen.
3. Baje las caderas, flexionando las rodillas, como si fuera a sentarse en una silla.
4. Mantenga el peso en los talones, extienda los brazos hacia adelante para hacer contrapeso.
5. Manténgase en esta posición durante tres a cinco respiraciones lentas y profundas, y luego presione los pies firmemente en el piso para volver a pararse.

Consejo sobre la postura: Trate de mantener recta la espalda durante toda esta postura. Si la región lumbar comienza a arquearse, incline el coxis hacia el suelo. ¡Así sentirá mucha más comodidad!

Postura de yoga #3: Guerrero Dos

Warrior two builds strength in the hips, core, and back — and promotes healthy, confident posture.

How to do it:

1. Begin in a staggered stance, with your left foot forward and right foot back.
2. Ponga los dedos del pie izquierdo apuntando hacia adelante.
3. Doble la rodilla izquierda unos 90 grados, manteniendo la rodilla por encima del tobillo y el talón.
4. Mantenga el borde exterior de su pie derecho (atrás) apoyado firmemente en el suelo.
5. Contraiga el abdomen.
6. Extienda los brazos a los costados con las palmas hacia abajo y mire por encima de las puntas de los dedos del medio de la mano izquierda.
7. Breathe here for 3 to 5 slow, deep breaths, then gently return to the starting position.
8. Repita en el otro lado.

Consejo sobre la postura: Para contraer realmente la región central del torso y reducir la tensión en la región lumbar, meta el coxis ligeramente. Elimine cualquier curva en la región lumbar, e imagine que hay una cuerda que tira de la parte superior de su cabeza hacia el techo.

Recommended viewing:
3 Yoga Poses You Can Do in a Chair
Bring Yoga to the Chair
15-Minute Energizing Yoga Flow

¡Tome en línea sus clases favoritas de SilverSneakers!  

SilverSneakers members can access live fitness classes and wellness workshops through SilverSneakers LIVE. See the latest schedule and RSVP for classes here.  

¿No es miembro? If you have a Medicare Plan, it may include SilverSneakers — at no additional cost. Verifique su elegibilidad al instante aquí. 

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