Why Yoga Is Perfect for Your 50s: Strength, Flexibility & Peace 🌿

In my 50s, I’m stronger, calmer, and more connected to my body than I was in my 30s — and yoga has played a huge part in that journey.

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