Yoga for Active Seniors 55 and Better

become a yoga teacherBy Linda Brown

My name is Linda Brown. I am 62 years old and began practicing Yoga in 2004. I have continued my Yoga Journey of ‘self-teaching’ knowing that each of us is a Yoga teacher because we always have ourselves as a student. I have studied Yoga under the guidance of six different teachers since 2004. My mentor has been Judith Lasater, PhD P.T. Her book titled “30 Essential Yoga Poses for Beginning Students and Teachers” has inspired me. Her compassionate presentation of the ethical responsibilities in the student-teacher relationship gives me a goal to work toward. Her guidance in composing Mantras has enabled me to design from my Yoga heart and mind, beautiful Mantras to enable the student to enter a state of ease while in mediation or any moment throughout the day.


I have studied and learned from Yoga manuals, DVDs and CDs all of which have helped me further my studies on Yoga. This past February 2011, I spent two weeks at a Yoga Retreat in Key West. I learned new poses and a newfound awakening to the benefits of practicing Yoga outside both during the day and in the evening. How magnificent it was to begin a Yoga practice on the beach, while the sun was setting, surrounded by candles placed in the sand, then ending our practice by moonlight meditating to the sound of the soft waves caressing the shoreline. From a women’s heart, I can say that Yoga is a lovely life-long journey to be on.

When asked what Yoga means to me I can say: “Yoga means renewal of my mind and body. It also means removal. Removal of monkey chatter, built up stress, lost memory of muscle flexibility, and removal of the tension that blocks the energy inside of me. My yoga journey brings me happiness, profound peace and new found mental and physical strength. Yoga means discovering my sacred life force within, and opening up to the bright emotions of love and joy through meditation. Yoga means I have something to honor and respect. My Goddess within.”


In 2009, my husband and I moved to Colonial Heritage, an active adult community in Williamsburg, Virginia. This was a life-changing experience. Little did I know that there would be another life-changing experience to top the first. I had a yearning and a sense that I wanted to teach Yoga to my new found community family.

I asked for and received permission to post a sign in the fitness center announcing that there would be a Complimentary Gentle Yoga class offered the following week for active seniors 55 or better. The day arrived and the fitness center filled to capacity. I had to post a sign outside the door stating that I would seek to find a larger room. During the following month we went on to fill an even bigger room and subsequently was granted permission to take over the Clubhouse Ballroom every Monday afternoon. I celebrated my first year teaching Gentle HathaYoga on June 14, 2011.


Among the 64 students, who have participated, I have some who have survived cancer, back and shoulder operations, hip replacements and some who have Parkinson’s disease and Multiple Sclerosis. As I observe these beautiful and amazing men and women, in the fifth, sixth, seventh and eighth decade of their lives attempting the Yoga poses, I am humbled and pleased to see their steady improvements in strength and balance.

It gives me tremendous joy to teach them meditative Mantras to help clear their minds and declare an intention. I see their serene faces as they sit in the Lotus Pose with eyes closed and I know beyond words that they have made the connection between mind and body. Some of their favorites Mantras are:

• “The resting place of my mind is in my heart.”

• “The way I do my Yoga is the way I do my life.”

• “Today I will practice gratefulness.”

• “The harder a thing is, the more it requires my softness.”

• “Today I will let my senses dance upon life.”


At this time in my Gentle Hatha Yoga Class, there are 52 poses that I teach, including modifications where necessary for seniors.

Poses for Beginning Your Yoga Practice

Sun Salutation

Modification to sequence 4: Coming out of the forward bend, bend right knee to earth extending left leg behind (instead of aggressive lunge). Sequence 7 becomes Baby Cobra, lifting only from lumbar spine, rising chin slightly, keeping focal point on the earth (instead of Full Cobra using upper body strength).

1. Lotus in Mudra Pose for Knowledge and Ability

2. Wrist Bend

3. Spine Massage

4/5. Tailor Pose 1 & 2

6. Cobbler Pose

7. Happy Baby Pose

8. Pigeon Pose

9. Dove Pose

10. Dog/Cat Tilt

11. Table Pose

12. Balancing Table

13. Downward Facing Dog

14. Scorpion

15. Cobra Pose

The Middle of Your Yoga Practice

16. Chair Pose

17. Mountain

18/19. Reed/Deep Breathing

20/21. Eaglet/Eagle:

Modification to Eaglet/Eagle: After crossing foot in front of opposite leg, rest big toe on the earth, then sit in pose.

22. Balancing “T”

23. Tree 33. Triangle Forward Bend

24. Standing Heart Opener

25. Extended Hero

26. Warrior

27. Warrior in Supplication

28. Exalted Warrior

29. Warrior 2

30/31. Triangle 1 & 2

32. Standing “A” Head to Knee

33. Triangle Forward Bend

34. Prayer Twist

Modification to Prayer Twist: After bending knee, release hands from Prayer Pose to the earth, coming down to kneeling from the bent knee, return hands to the Prayer Pose and proceed with the Prayer Twist looking straight ahead instead of up to the ceiling.

35. Downward Facing Dog

36. The Plank

Modification to Plank: Bend knees to rest on the earth. Begin lowering hips down to straighten the spine as you hold the upper body up with strong straight arms, palms pressing into the earth.

37. Dancer

Ending your Practice

38/39. Shoulder Stand/Plow

Modification to Shoulder Stand/Plow: I advise students with high blood pressure, glaucoma, or vertebrae issues not to attempt these poses.

40. Half Boat

41. Boat Pose

42. Bridge Pose

43/44. Spine Twist 1 & 2

45/46. Rabbit/Child

Modification to Rabbit: I advise students with high blood pressure, glaucoma, or vertebrae issues not to attempt this pose.

47. Frog Pose

48. Sava Asana

49. Lotus in Passive Pose

Modification to Lotus in Passive Pose: Wrists rest on the knees. Fingers relaxed, and folded down towards the earth. Students close their eyes for meditation. I encourage students to give up any residual tension or sadness; mental, emotional or physical; allowing this tension/sadness to flow down their arms and drip to the earth from their fingertips. I tell them that the earth will absorb all. Then I softly repeat the word: ‘drip’, ‘drip’…for a moment. From here we move to the Moodra Pose to seal in all the goodness our Yoga practice gives us and to seal in the love and respect we have for each other.

50. Moodra Pose

51. Namaste Pose

Each week I receive comments after the class or in e-mails telling me how grateful they are for Yoga in their lives. Some have reported to me that their doctors were impressed with improvements in their overall health due to their Yoga practice. How Awesome!


I tell my students that Yoga teaches us to live in a state of ease and quiet strength and then to someday die with grace and dignity. I teach them about the four essentials of yoga: Breathing, balance, strength building and meditation. I also tell them that the stepping stones on their life-long Yoga journey are strength, resilience, honor, and courage. Grace, surrender, gratefulness and generosity.

In May 2011, I made a decision that I wanted to become the best Yoga teacher, for senior citizens, that I could be. I want to be able to take good care of these amazing people as the trust bonds are already forming. 64 individuals so far have taken that first step on their Yoga Journey. I decided that the best certification program for me was with the Aura Wellness Center under the leadership of Dr. Paul M. Jerard and his son Paul M. Jerard III.


I will complete my training for certification shortly and I will admit that when the study material arrived I was overwhelmed and felt a huge challenge loomed ahead of me. However, at the end of each day of study, I feel more confident and look forward to learning more and sharing more.

I wish to thank Paul M. Jerard, Jr. at the Aura Wellness Center, for giving me his undivided attention during the first phone call concerning Yoga Certification Training. His gentle and reassuring responses to my numerous questions confirmed in my heart that I had made the right decision. But most importantly, I want to express my love and gratitude to each of the wonderful people whom I have welcomed to Yoga. They have changed my life. This is my chance to ‘give back’ through Yoga.

Namaste, Linda Brown

7 thoughts on “Yoga for Active Seniors 55 and Better”

  1. Linda is my yoga instructor and I can attest to her yoga knowledge. But perhaps her greatest attributes are her gentleness, her kindness, her generosity, and her desire to pass her yoga knowledge to all of her students, regardless of our ages or handicaps. We know that she cares about us and we all are indebted to her for all the wonderful benefits that yoga has brought to our lives. We know how blessed we are to have her in our community! Now if we could just clone her, then others could see how special she really is.

  2. Linda is my Yoga teacher. I have taken Yoga off an on (mostly off) Throughout the past 10 years – but this is the first time I actually feel like I am on a Yoga Journey! This year has been an incredibly difficult one for me with sad emotional issues I have had to deal with. Unexpectedly – Linda’s Yoga classes,the mantras, and the feeling of friendship she creates in class have helped me through this difficult time.

  3. Yoga means discovering my sacred life force within, and opening up to the bright emotions of love and joy through meditation. Thanks for sharing this inspiration article.

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