Fearless After Fifty, Chapter One

If we’re honest, aging can bring a host of challenges. We won't always feel our best or our strongest, but we can practice yoga in a way that supports our vitality and muscles. In time, this will translate into a stronger practice on our mats and in our life.

To build strength, we start with the feet. The feet can become tight and rigid, losing flexibility and overall strength. We start with the feet because they have to support us for many years to come and are often overlooked in our practice. Exercises include how to massage and care for your feet. How to strengthen and how to flex, point and "floint." Yoga poses demonstrated with correct foot alignment include Mountain (Tadasana), Forward Fold (Uttanasana), Hero's Pose (Virasana), Half Moon (Ardha Chandrasana), Seated Wide Angle (Upavistha Konasana), and Extended Leg Pose (Supta Padangusthasana). Approximately 30 minutes. This class is mostly a demonstration of poses with detailed alignment for you to practice.

Fearless After Fifty, Chapter Two.

Showing up is the key to moving forward, and to show up we depend on the legs. We don’t want to hide from the changes in midlife; we want to "stand tall" and be ready for what may come.

This video details how to align, practice and firm the muscles of the legs. Poses and exercises include hamstring stretches in Forward Fold (Uttanasana), Standing Wide-Legged Fold (Prasarita Padottanasana), Standing Figure Four (Eka Pada Galavasana prep), Warrior 3 Pose Standing One Leg Pose (Utthita Hasta Padongusthasana), Half Pigeon (Eka Pada Rajakapotasana), the Splits pose (Hanumanasana) Standing Baby Dancer (Natarajasana) and more. Approximately 30 minutes; a thorough demonstration of poses and alignment to practice.

Fearless After Fifty, Chapter Three.

Human beings are not meant to live in isolation, and yet social disconnectedness is a problem in present-day society. Yoga can counteract the negative effects of isolation and build community in group practice. Our bodies are also a way to see ourselves as part of a connected whole.

In this video, we work with the knees and hips so our joints are connected to the “whole community” of the body. Exercises teach the concept of "shins in" and "thighs out," as well as "shins forward" and "thighs back." We work to create length and resilience in the calf muscles, and strength above the knee in the VMO muscle. Poses include Warrior 2, Downward Facing Dog Pose, Side Angle Pose (Parsvakonasana), Triangle (Trikonasana), Sitting Head to Knee Pose (Janusirsasana), Low Lunge Pose (Anjaneyasana), and a variation of Cowface Pose (Gomukasana). Approximately 30 minutes; This class is mostly a demonstration of poses with detailed alignment for you to practice.

Fearless After Fifty, Chapter Four

Aging can bring all sorts of challenges we cannot control. To give us support and build trust in the Universe, we want to develop a strong core. A strong core keeps us together. Desiree shows with our fearless model Cat, how to do abdominal bracing, a technique to help find the “rib anchor.” We work with Desiree’s “string of pearls” concept of slow-moving strength. Poses include Boat (Navasana), a supine twist (Jatara Parivartanasana), Plank variations, seated wide angle pose, (Upavistha Konasana), an inversion, and Crow Pose (Bakasana). There is nothing like the possibility of falling on your face to build trust in the Divine! This video requires a yoga belt, a tie or any long string. This class is mostly a demonstration of poses with detailed alignment for you to practice.

Fearless After Fifty, Chapter Five

Change happens. It’s happening even at this moment. We have no choice but to carry on. We carry the weight of the world on our fragile shoulders. They can become tight and rounded as well as weak. With the help of our fearless model Maria, Desiree shows how to properly position and work with the shoulder girdle. Stretches often use a yoga belt. Poses include Reverse Plank (Purvottanasana), Forearm Plank, Side Plank (Vasisthasana), Cobra (Bhujangasana), Upward Facing Dog, the yoga “push-up,” (Chaturanga), a proper Downward Facing Dog and more. If you practice correctly, you will build strong, resilient shoulders. this practice is mostly a detailed demonstration of poses.

Fearless After Fifty, Chapter Six

Our fragile necks! Who designed this body where a 10-pound “bowling ball” of a head is balanced on seven tiny cervical bones? Certainly, not us. But nevertheless, here we are in a new age where we spend more time than ever in a forward position looking at technology screens. While this chapter delves into all the major physical challenges that older warriors face in life, our yoga concentrates on the neck. Problems with the neck – including vertigo, fracture and nerve damage from bulging discs – are now prevalent in midlife. In this video, Desiree shows exercises to build strength and the proper placement of the head in her “double-chin face.” Poses include Warrior One, Bridge Pose (Setu Bandhasana), a variation of Bridge called Chatush Padasana, the bow (Dhanurasana) and wheel poses (Urdhva Dhanurasana) and more. This class is mostly a detailed demonstration of postures to practice.

Fearless After Fifty, Chapter Seven.

If we’re going to feel balanced in life, we need to appreciate the passage of time, and use the “all of it” along the way. This includes our wrists and hands. Unfortunately, wrist injury is becoming all too common among yogis of all ages. In this video, we show you how to massage your wrists, stretch and lengthen the fingers, and then strengthen the hands in yoga. Poses include proper placement of the hands and wrists in Downward Facing Dog, Plank Pose, the yoga “push-up” (Chaturanga) and a stretch in Uttanasana variation called “Gorilla.” The peak pose is the ultimate wrist/arm balance, Peacock (Mayurasana). This class is mostly detailed demonstration of the poses to practice.

Fearless After Fifty, Chapter Eight

Meditation has been shown to have numerous physical, psychological and emotional benefits to support our body, mind and spirit. But sitting for an extended period of time, is not always easy or accessible. In this video, we show you how to find comfort and ease in a meditative posture. Yoga poses include legs up the wall, (Viparita Karani), supported Hero’s Pose (Virasana), and the three bandhas or internal locks that you need for spinal support, Mula, Uddiyana and Jalandhara. This class is mostly demonstration of poses for you to practice.

Fearless After Fifty : Chapter Nine

Let’s Practice is a 50-minute guided practice where Michelle, Desiree and our model Lili put it all together for a full-spectrum yoga practice. We include warm ups, standing postures, balancing, hip opening and spine strengthening. It is accessible for most, and provides a daily sequence to keep us strong and limber. Each model shows different ways to access the poses. If you can’t do it all, then do what you can, and work toward the rest. Most of all, have fun, take yoga seriously and yourself lightly as we enjoy all our days and the many ways to better health and enlightenment.

Fearless After Fifty, Bonus Video

Happy Feet is a 15-minute practice you can do at home to keep your feet healthy and strong, and prevent pain in the arches. Exercises include massage, stretching and strengthening poses. Our feet have to carry us for nearly 100 years. Take a few minutes a day to show them your appreciation.

Fearless After Fifty : Bonus Video.

Never give up! On those terrible, awful no good days when you feel meh, we show you how to practice yoga in a chair.

Never Give Up is a short, 10-minute tutorial to give you inspiration to find your “move” when you cannot stand or walk. You can access almost any pose – twists, forward folds, backbends and more – while sitting in a chair. The only mistake you can make, is giving up. If you cannot move one body part, perhaps you can move another? We want to inspire you to find your “giddy-up” even in the saddle! This class is mostly detailed demonstration of poses to practice.

Fearless After Fifty: Bonus Video

Who doesn’t want to fly, feel strong and build trust in the Universe? That’s what we’re having, but to be honest, older warriors have more risk when it comes to balancing out the rewards. We must have proper shoulder alignment or else we can create real and lasting problems in our upper bodies. We must be safe-ish, as a fall at sixty could likely break a hip. Therefore, we show you how to build your inner badass, at a wall. We can’t absolutely guarantee that bad things won’t happen, after all, this is life and we’re all in it together. However, if you follow these tips, you will learn how to approach an inversion practice with fearlessness, and safety first. This class is mostly a detailed demonstration of postures to practice.