I’ll be honest, when I first started practicing yoga, decades ago it was about a workout – how could I power through this flow and be as bendy as possible – sweat as much as I could and move on to the next thing on my list. There wasn’t time for reflection, let alone connection of mind and body. In the years to come, I had no idea how deeply yoga would impact my strength, balance, mental clarity, and stress levels. Now, 20 years later, I can’t imagine my life without it. 

I went through Core Power Yoga teacher training in 2013, partly because I was looking for something to submerge myself in – my daughter had gone off to college and I was an empty nester and lonely. Yoga became my escape. 

It was equal parts enjoyable and challenging. My body and my mind worked together in a synergistic way that I couldn’t make happen doing anything else. I didn’t experience this unity when I was weight lifting, running, doing pilates – nothing. Even a beach walk wasn’t quite at the level of yoga. The focus on the breath during yoga and my body in motion silenced my anxiety about having a daughter go off to college.

Yoga made me stronger. Yoga kept me moving and flowing from daily activities to my heavy workload, always centering me and grounding me on my mat. Yoga was not just about flexibility, strength and stress relief – it has become a way of living for me. 

And the best part? You don’t have to be young, super flexible, or even “fit” to start. Yoga meets you exactly where you are, at any age.

If you’ve been curious about yoga but worried you might be too old or too stiff, I’m here to tell you — this practice is made for you.

The Benefits of Yoga for Women in Midlife

As we age, our bodies naturally lose muscle mass, flexibility, and bone density. Stress can take a greater toll, and sleep might not come as easily. LOL! Yoga offers a beautiful, gentle (but effective) way to stay strong, centered, and energized through every season of life.

Here’s what I’ve personally experienced:

• Increased flexibility and joint health — I move more freely and experience fewer aches.
• Improved balance and coordination — balancing poses help with my single leg deadlifts
• Stronger muscles and bones — yes, yoga builds strength and muscle
• Better sleep and less stress — thanks to mindful breathing and meditative movement.

Fun fact: Studies show adults over 50 can improve flexibility by up to 35% within 8 weeks of starting yoga. And it’s never too late to begin.

How Yoga Helped Me Feel Stronger and Healthier in My 50s

I started getting serious about 12 years ago when I noticed little things: tight hips from sitting too long, occasional low back pain, and feeling mentally frazzled. I also wanted to shed some extra pounds. I wanted a way to move my body that didn’t require doing box jumps. I previously had been doing the Beach Body workouts – hard on the knee joints. 

Yoga quickly became my go-to. 

What yoga did for me?
I gained strength and leaned out. Holding poses like Warrior II or Plank toned muscles, and helped me get a snatched waist.

I felt calmer. Even a 10-minute practice in the morning helped me start the day focused and grounded.

I moved better in my everyday life. Walking, climbing stairs, carrying groceries — everything was done with better posture.

And perhaps the biggest shift?
I fell in love with how I felt in my body — not chasing a number on a scale, but cherishing what my body can do.

Common Myths About Yoga Over 50

If you’ve held off trying yoga because you think it’s not for you, let’s bust a few myths:

“I’m too old to start yoga.”
Nope! Yoga is for every body at every age. In fact, it’s one of the most recommended forms of movement for women in midlife.

“I’m not flexible enough.”
That’s like saying you’re too dirty to take a bath. You don’t have to be flexible to start — yoga improves flexibility over time.

“Yoga won’t build strength.”
Tell that to your arms after holding Downward Dog for a minute! Or try Crow Pose – I know many men who can’t balance their legs on their arms. Yoga strengthens and tones muscles – period! 

My Go-To Yoga Poses for Midlife Wellness

If you’re ready to try a little yoga, here are a few of my favorite poses that are gentle, effective, and beginner-friendly:

1. Cat-Cow Stretch — Great for spinal mobility and warming up.
2. Downward Dog (with modifications) — A full-body stretch that builds strength.
3. Warrior II — Opens the hips and strengthens legs and arms.
4. Seated Twist — A gentle detoxifying stretch for the spine and digestion.
5. Legs Up the Wall — The perfect stress reliever and circulation booster.

Start with just 5–10 minutes a day. You’ll be amazed at how quickly your body responds. Click here to view and download a PDF with instructions on how to do each pose.

Final Thoughts

I truly believe yoga is one of the best gifts you can give yourself at any age but especially in your 50s and beyond. It keeps you moving well, thinking clearly, and feeling good in your skin.

If you’ve been looking for a sign to start — this is it.

Join Me for More Midlife Wellness Inspiration!

If you enjoyed this post and want more fitness, mindfulness, and plant-based living tips designed for vibrant women in their 50s (and beyond!), follow me over on Instagram at @KeepFitWithPhoebe.

And stay tuned — I’m putting together a Free 7-Day Yoga for Midlife Wellness Challenge you won’t want to miss!

Download 5 Simple Yoga Poses for Strength, Flexibility & Calm

Namaste  Love, light, and hugs! 

Phoebe

The post Why Yoga Is Perfect for Your 50s: Strength, Flexibility & Peace 🌿 appeared first on Keep Fit With Phoebe.

I discovered yoga nearly two decades ago, but it wasn’t an instant love affair. At first, it was simply a physical activity — something to stretch my muscles, build a little strength, and move my body in new ways. It took several years for me to truly discover the benefits of yoga after 40. It took time, practice, and patience for me to realize that yoga could be so much more than just a workout. Over the years, it’s become a sacred ritual, a spiritual journey, and a beautiful way to reconnect with myself on and off the mat. Today, yoga is my escape… it is the breath of life.

Tonight’s practice was a challenging one. I’m working on arm balances, building strength in my shoulders and core, and attempting to float from Chaturanga Dandasana into a forward fold with straight legs. If you’ve ever tried it, you know it demands focus, balance, and a deep connection to your breath. The physical demands of yoga are real, but it’s the inner calm and clarity I find through each practice that keeps me coming back.

In 2013, I became a certified yoga teacher. The journey has been incredible. At the time, I was craving a deeper understanding of the practice—not just the poses but the philosophy, the breathwork, and the way yoga can transform your mind as much as your body. What started as curiosity turned into a life-changing passion. Yoga isn’t just something I do now; it’s how I live.

From the long, steady inhale to the deep sighs of release, to those sweaty, energizing vinyasa flows… yoga is my lifeline. It’s funny — the other day in the gym locker room, I let out a long, audible sigh. It wasn’t out of frustration; it was a release, a way to move stagnant energy through my body. A woman nearby asked if I was having a bad day. I smiled and explained that it wasn’t a bad sigh — it was a good one.

Too often, we’re taught to hold it all in. To be quiet, to stay composed, to bottle up our stress and emotions. But honestly? That’s straight-up nonsense. Let it out. Sigh it out. Move your breath. Move your body. Be alive and present in this moment.

Why Yoga Matters Even More in Your 40s and Beyond

As we move through life, our bodies and minds change, and the workouts that kept us feeling good in our 20s and 30s might not serve us the same way in our 40s, 50s, and beyond. That’s where yoga shines.

1. Improves Flexibility and Joint Health:
As we age, our muscles naturally tighten and our joints can become stiffer. Regular yoga practice helps maintain and improve flexibility, increases joint range of motion, and reduces the risk of injury. Gentle stretching paired with mindful breathing keeps the body supple and mobile.

2. Builds Strength and Balance:
Many yoga poses, especially arm balances and standing postures, build strength in areas we might not always target in traditional workouts. Strong muscles support our joints and improve posture — crucial for avoiding back pain and joint strain as we get older. Plus, balancing poses help maintain stability and prevent falls, a key health concern later in life.

3. Supports Hormonal and Emotional Health:
Yoga isn’t just about the physical. The mindfulness, breathwork, and meditative aspects help regulate stress hormones, improve mood, and support emotional well-being. It can ease symptoms of anxiety, perimenopause, and menopause, while promoting better sleep and overall calm.

4. Encourages Mind-Body Connection:
As we mature, it becomes even more important to listen to our bodies. Yoga encourages this awareness — it invites us to honor what feels good, to modify when needed, and to recognize when to push and when to rest.

5. Creates a Sacred Space for Self-Care:
In a busy, demanding world, stepping onto your mat can be an act of radical self-love. Yoga gives you permission to slow down, to breathe deeply, and to reconnect with yourself in a meaningful way.

Whether you’re chasing arm balances or simply enjoying a slow, restorative flow, yoga offers something for everyone at every stage of life. It’s never too late to begin. And if you’ve already started your journey, it’s always the right time to go deeper.

So sigh it out. Stretch it out. Breathe it out. And remember — you are alive, you are strong, and this moment is yours.

I got certified as a yoga teacher in 2013 because I wanted to learn more about the practice and challenge myself to go deeper with it. Since then, it’s become not only a true passion but also a way of life for me.

From the yoga breath to the deep sighs of release to the sweaty vinyasa flows are what release stress in my body. It’s funny, I was in the gym the other day and I let out a loud sigh in the locker room, not a bad sigh, just a release for me, and a woman in the locker room with me said, “I hope it wasn’t a bad day.”

Sighing for me and letting the breath out through an audible breath is just that… a release. Too, often, we Americans are taught to be quiet, keep it in…to me that’s straight up BS!

Sigh it out. Move the stagnant breath through your body and out. BE ALIVE and in this MOMENT.

Namaste  Love, light, and hugs! 

Phoebe

The post Finding Strength, Balance, and Peace: The Benefits of Yoga After 40 appeared first on Keep Fit With Phoebe.