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Find Your Inner Zen: Plant-Based & Beginner-Friendly Yoga for Women Over 40
Plant-Based Lifestyle Tips For Women
Author: Plant-Based Susy
A plant-based diet and yoga for women over 40 provide a healthy way to find your inner Zen, taking care of the body and mind inside and out.
Yoga combined with a plant-based lifestyle is an excellent way to sleep better, manage chronic conditions, stress, and anxiety, and improve overall health. Beginner yoga focuses on developing proper breathing techniques while enhancing strength, balance, and flexibility.
Embracing a vegan lifestyle is a commitment to caring for the planet and yourself. Yoga is a gentle and enriching way to learn mindfulness in how we treat ourselves and those around us. We'll show you how accessible it is as the poses and speed of transitions are highly adaptable.
Table of Contents:
Why a Plant-Based Diet and Yoga for Women Over 40?
As women step over 40, the need to take better of the self comes into sharper focus. Many have turned to a plant-based diet and yoga. The pairing has shown such success that it is attracting the attention of researchers.
Individually, there is already a great deal of evidence on the benefits of these two practices, including a plant-based study on twins and how hatha yoga can improve menopause symptoms.
Thus, we know that a vegan diet reduces the risk of many diseases and chronic illnesses. In addition, both a plant-based diet and yoga practices are valuable if you are looking for medication-free strategies to manage chronic pain or other conditions.
Many people also turn to yoga as a way to develop tools to improve their mental health, including breathing techniques, focusing on the present, and clearing a busy mind.
We at Vegan Susy understand that women over 40 are in the process of transition. The period is marked by hormone shifts that can create mood swings and make weight management more challenging.
Thankfully, a vegan diet aids in bringing hormone balance, while yoga brings awareness to the body to allow for more mindful eating.
7 Online Beginner-Friendly Yoga Routines for Women Over 40
There are many beginner-friendly yoga routines for women over 40 on a plant-based diet. All it requires is a willingness to show up, be it in your living room with your laptop open to a YouTube video or an introductory session at a local studio.
Yoga is not designed for any specific level of fitness, body type, or knowledge about the practice. The only real "rule" in yoga is to remember the following:
When you arrive at the mat (or chair), you are working with the person you are today, not the person you hope to be.
Also, yoga is not a competition. Thus:
It is okay to take breaks when you need them.
It is okay to go slower than the rest of the class.
It is okay to wobble.
It is okay to not be able to touch your toes or knees.
It is okay (and please do) to use props as your body requires.
Yoga is all about meeting your body and mind where they are at.
For those wanting to start at home rather than at an in-person class, we're highlighting some free online yoga instructors ready to help guide you through beginner yoga routines.
Yoga With Adriene: All Levels Flow
Adriene Mishler and her sweet dog Benji are highly beloved by the online yoga community. Her soothing voice, clear instructions, and every present dog keep things real and let you know you're welcome, regardless of your level.
Her videos range from 5 to 50 minutes. Themes range from ab-burning workouts to gentle, cozy sessions done in PJs with a thick, fluffy blanket as a prop.
But she's known most for her 30-day challenges. Every January, she invites people to reboot and reset, designing a series of 17–28-minute videos for people at all levels. She's been doing it for 11 years, including her January 2024 series, Flow.
Yoga by Biola for Beginners and Beyond
Abiola Akanni firmly believes in non-performative yoga. She strives to make the practice accessible and provides a variety of videos, from 15-minute "fit into your lunch break" sessions to 25-minute easy morning flow.
If you are truly a yoga newbie, she's put together an eleven-part Intro To Yoga Series.
She provides clear instructions, advises on props that might help you ease into postures, and provides modifications that will enable you to keep going.
Yoga by Candance for Bed Yoga
Candace Cabrera Tavino teaches yoga with an emphasis on physical alignment, which is essential for beginners. She's also highly accessible, as many of her entry yoga classes are done from bed or a sofa.
She also offers targeted series, such as mobility classes, sessions for weight lifters, and core workouts.
Patricia Becker: Yoga for Women over 50
There are many years that follow 40, and Patricia Becker caters to women 50 and beyond. However, anyone at any age or level is welcome, including beginners.
Her wide range of videos is perfect for people who need a lot of adaptations and accommodations due to ageing, illness, disability, sciatica, or recurrent injuries.
She also offers targeted sessions, addressing specific areas, like the face, shoulders, hands, or shoulders.
Well With Hels: Yoga From London
Helen Maria Flaiveno's soft British accent gently guides her followers through various classes hosted on her Well With Hels.
Her range of videos includes sessions for beginners, breathwork, desk & chair yoga, mobility routines, and tutorials on the correct posture in specific poses.
As you progress, she also offers intermediate and advanced classes, including vinyasa flow. She also offers livestream classes that allow participants to practice together despite being scattered across the globe.
Yoga With Bird for Beginners
Yoga With Bird is run by Canadian vegan Francine Cipollone, who goes by the nickname Bird. Many of her videos are beginner friendly and often address specific themes such as lower back pain, how to use blocks, stretching quads, yoga for insomnia, bath yoga, and yoga to fart. 🤭
Bird sought out yoga after a gallbladder surgery went horribly wrong, slicing her liver. She spent three weeks in the ICU, and the experience left her looking for new ways to manage her anxiety. She found yoga so transformative that she became an instructor to share the benefits of the practice.
Yoga International for Well-Trained Teachers
Yoga International is technically a subscription platform, but there is a 7-day free trial that will give you access to a range of well-trained teachers. Their beginner classes are excellent, providing instruction on how to enter the postures safely.
Yoga International's sessions are 3 to 60+ minutes long and provide content for newbies to seasoned yogis. The variety of classes allows individuals to focus on specific areas, including meditation, strengthening, flexibility, mood management, or weight loss.
Accessible Chair Yoga for Women on a Plant-Based Diet
Accessible chair yoga (seated yoga) provides a gentle and supportive way to remain active. It's perfect for women on a plant-based diet who are facing extra challenges: recovering from an injury or illness, living with a disability or chronic conditions, or struggling with balance in their senior years.
Chair yoga is also perfect for people who travel a lot or sit for extended periods. The extra movement helps circulation, posture, and alertness while helping ease muscle knots or cramps.
Chair yoga can be done on a stool, at your desk, on an airplane, in a wheelchair, or from the comfort of your bed or sofa. However, it's essential that whatever type of chair or stool you use is stable. Ensure wheels are locked if using a walker, rollator, or wheelchair.
Many places provide chair yoga classes, especially for seniors. However, if you'd like to try online, Adriene Mishler has provided a playlist with short chair-based routines ranging from 4 to 11 minutes.
For those who want something longer, she offers a 17-minute chair yoga session that focuses on the line of the spine:
Patricia Becker's yoga classes are also excellent for anyone looking for chair yoga and adaptable classes.
3 Beginner Chair Yoga Poses for Women and Seniors
Chair yoga doesn't have to be a formal class. Taking a few moments out of your day, whether stuck in the office or on a long-haul flight, can make a massive difference to your comfort and circulation.
Cat and Cow Pose From Your Seat
Cat and cow pose are typically paired. The transition stretches the neck, shoulders, spine, hips, abdomen, and chest while lubricating the spine. It's one of our favourite ways to release tension from our back, shoulders, and neck.
Traditionally, the pose is done on all fours, but it can be replicated from a chair and still provide incredible benefits.
Sit tall, face looking forward, and feet flat on the floor with hands on the thighs or knees.
On the inhale, gradually arch your back, lengthening the spine and rolling the shoulders down and back.
Hold.
Exhale, drawing the belly button in, rolling the shoulders and head forward so the spine curls like a question awaiting an answer.
Hold.
Repeat the cycle at least three more times.
Forward Bend From Your Chair
The traditional forward bend in yoga lengthens the spine and relieves tight hamstrings. It is also a very calming posture, making the chair version perfect for any time you are stressed, anxious, or stuck in a crowded space and need a dose of calming respite.
Sit tall, face looking forward, and feet flat on the floor with arms straight at your side, palms facing in.
Draw a deep inhalation.
On the exhale, engage the abs by bringing your belly button in as you bend from the waist over the knees, reaching for the floor. Place your hands flat on the ground or, if that's too far away, rest them on your shins.
Take a few nice and even breaths.
On an inhale, engage the abs by drawing the belly button in and slowly rolling up. Use your hands if you need to.
Repeat a few times.
King Arthur's Pose From Your Throne
The traditional King Arthur is an intermediate pose favoured by runners as it relieves tight quadriceps and hip flexors. However, the chair version is much more accessible for beginners and can be done with a towel or strap for greater ease:
Scoot forward in the chair until halfway in the seat. Keep both legs forward, feet flat, and hip-width apart.
Without lifting your right thigh, bend your knee, bringing your right ankle towards your bum, with your toes pointed behind you.
Take your right hand and, hold the foot or ankle, pulling your lower limb closer. Feel free to use a strap or towel to extend your reach.
Hold as you breathe nice and steady, paying attention to your breath.
Release.
Repeat on the other side.
Frequently Asked Questions
Do you have to be vegan to do yoga?
You don't have to be vegan to do yoga. However, the practice promotes mindfulness and the tenet of doing no harm, known as "ahimsa," meaning "no injury." Consequently, the longer people do yoga, the more likely they are to reduce or eliminate animal products from their diet.
Do I need to take supplements on a plant-based diet?
Those on a plant-based diet with no animal products must take vitamin-B12 or seek out B12-fortified foods. Depending on your individual eating habits, lifestyle, and health conditions, you may need to supplement calcium, iodine, zinc, vitamin D, or iron, but this does not apply to healthy vegans and those following a whole food plant-based way of life.
Can I go Vegan if I have type 2 diabetes?
Many people with type 2 diabetes can go vegan. Research has even discovered that a plant-based diet can help some type 2 diabetics achieve remission. If you would like to know more, see our blog post about Balancing Blood Sugar Plant-Based: How a Vegan Diet Can Help Manage Diabetes.
How does a plant-based diet benefit women over 40?
A plant-based diet supports heart health, weight management, and hormone balance while reducing inflammation and chronic disease risks.
Do I need to be flexible to start yoga?
No! Yoga is for all levels. It helps improve flexibility over time, and modifications make it accessible for everyone.
Conclusion:
A plant-based diet combined with yoga is an excellent way to find your inner Zen.
The pairing promotes a healthy lifestyle that addresses the needs of women over 40, like balancing hormones, managing chronic conditions, improving mental health, and raising fitness.
Yoga is also incredibly accessible and adaptable, welcoming all body types and athletic abilities. Namaste.
"Namaste."
💚 "Happy Plant-Based Eating & Exercising!" 💚
Plant-Based Susy
Plant-Based Nutrition Professional & Weight Loss Coach
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