<p>Can you do yoga if you’re overweight, can’t squat and have one replaced knee?</p>
<p>Yes. A good instructor will offer modifications both for the weight issues and most certainly for the knee. That’s the good thing about yoga- it’s YOUR practice and there is plenty of value in it with whatever works for you.</p>
<p>How about a chair yoga class, at least to start? I work at a senior center where chair yoga is our most popular exercise offering (sometimes 50 or more people per class). The instructor is a highly trained yoga teacher who has studied in India and teaches more demanding levels of yoga, too. It’s yoga for people who have issues with joints and decreasing muscle strength. I think it’s a common offering at Ys, as well.</p>
<p>Are you thinking of doing yoga for the relaxation/stretching/breathing benefits or as a form of exercise? I love yoga but had to switch to gentle and restorative classes for a while when I had an injury. Those classes were wonderfully relaxing but not really very effective as exercise. </p>
<p>Sure! Shop around for a knowledgeable instructor and the best fit class. </p>
<p>Check the community centers or senior centers near you. Our community centers offer senior classes and I think some do yoga, as does the senior center near us. The church I work at has a member who’s an older retired yoga instructor. She offers a free class at the church twice a week and the “students” are of all sizes, ages and abilities. You can also try Googling “yoga for every body” or something along those lines. </p>
<p>How long hast been since your knee replacement?
I had mine last year & I still don’t want to kneel on it too much, but I could do a modified childs pose.
I think a hip replacement would be more problematic with yoga, but then again some of the stretches could be really good.
You could also try Tai Chi or Qigong, both are good when you have arthritis or other joint issues.
<a href=“The Health Benefits of Tai Chi - Harvard Health Publishing - Harvard Health”>http://www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2009/May/The-health-benefits-of-tai-chi</a></p>
<p>DH is overweight and he did lots of hot yoga (Bikram yoga). Helped him a lot with his low back pain and groin pains. It’s not meant for weight loss.</p>
<p>Have you seen this? I would say it’s possible, but find a teacher. Yoga is all about alignment and you want to make sure you start with a good foundation and work from there. Then, anything is possible!</p>
<p><a href=“Never, Ever Give Up. Arthur's Inspirational Transformation! - YouTube”>Never, Ever Give Up. Arthur's Inspirational Transformation! - YouTube;
<p>Second using a chair. In my regular yoga class (through my town’s rec program)the instructor always has a few chairs for people who need them. There is also a yoga class for over 55’s which is very good for people with limitations. </p>
<p>A good instructor will also tell you not to do anything that hurts you. </p>
<p>I have terrible balance on one foot so I also use the wall for support for several positions. </p>
<p>I can’t think of anything worse than chair yoga unless it truly is all you can handle. If you can stand on your feet, do so. I’ve seen VERY heavy, unfit people in Bikram (hot) yoga, and I admire them. It practically kills me, and I’m fit! Some of them progress from not being able to do but about 3 poses but staying in the room to working up to doing most of the class. It’s very impressive, really.</p>
<p>I’ve seen yoga teachers work with heavy people, the mobility challenged, etc. But then other things, like pilates, might be better. And I always recommend a personal trainer, if you can afford that, either in a “studio” or at a gym. For example, one person I know has adult muscular dystrophy and works regularly with a trainer. Others have significant physical issues. There is no right answer except yes. </p>
<p>My club has a chair/bar yoga and also a class called gentle yoga where many of the modifications are the rule rather than the exception. That might be a good place to start because then you will know better how to modify other forms for your own particular circumstances. As the classes get more advanced the instructors might not explain modifications as often so starting with a less regimented style to get your footing could be a really good thing. You will also get a better sense of what kind of bolsters and blocks you might need to start out. That would give you a good base of internal knowledge and confidence to branch out to other class styles.</p>
<p>As far as fitness classes of any kind go there are trademarked forms and non-trademarked forms. Bikram, Zumba, Booty Barre etc are all forms that require a particular certification to use the name and the classes tend to be less flexible RE class level because they use routines that come from the organization rather than the mind of the instructor. (I am in no way knocking those forms) That means that an instructor is less able to modify their own particular class for the people who show up - the class moves along as it is and participants keep up or don’t. Also . . . all Bikram is hot but not all hot classes are Bikram. If you get to that point you might find that you prefer one or the other.</p>
<p>Probably OT but for the OP, if yoga doesn’t work out, maybe your Y or gym has aquatic exercise classes. These can be very low-impact and great for limited mobility.
Also, maybe Tai Chi could also be a possibility.</p>
<p>I think a good way to start is to look for a studio that offers classes for beginners. Maybe it’s just my bias but I’d look for a place where the focus is only on yoga and where you start with basics and learn modifications. A yoga studio, as opposed to someone teaching a class in a church basement, is going to have lots of blankets, blocks, and pads that you will need for your knee and for doing modifications of the poses. There may be be moves that you just can’t do–it’s fine in yoga. You just need to figure out what you can do and keep moving. Be sure to talk to the instructor before class and tell her about your knee and any other issues. Personally, while I’m close to being a senior (62) the senior classes I’ve seen are full of much older seniors. IMO it’s better to start with the “bar” a little higher and challenge oneself. </p>
<p>FWIW: I am over 55 and significantly overweight (ideally, I would lose 80+ lbs). Also, male. I have been doing yoga regularly for about 19 months, and really enjoy it, although I stick to beginner-level classes. When I started, after taking a few truly introductory classes, I paid (a lot) for a series of private lessons ( 5 or 6) from the woman who owns/runs the yoga studio my wife uses (and I use, more than she now, actually) to get me to a point where I felt comfortable in class. I now take classes from multiple teachers, each with a somewhat different style, but I have learned from experience that there are some teachers who for whatever reason don’t work for me, and other teachers who do. The classes I take have a mix of people – old, young, male, female – some of whom are quite adept, but they like the particular teacher and/or the time works for them. </p>
<p>What I can’t do, I don’t do. Some things I have gotten a lot better at over time; others not so much. For me, the question always is, am I enjoying this and getting something good out of it? And the answer is almost always yes.</p>
<p>I would also recommend aquatic exercise over yoga. I had a knee issue that was exacerbated by yoga, and have done aquatic exercise in a “forever pool” - really more maintenance therapy - and I really liked that. They have aquatic exercise groups.</p>
<p>I second (third) aquatic exercises, if you can’t find any dry land ones that would work for you. Also, can you lift small weights? Simple free weights exercises can be done while sitting, without any engagement of the knees. </p>
<p>One more thing: get proper attire for whatever gym class you pick. Even if you are very concerned with body image, no one in the gym is going to scrutinize your clothing. I’ve seen bodies of all shapes and sizes in spandex in gyms, and frankly, spandex is so much better for exercising than baggy cut off sweats and tees that are three sizes too big. The clothing does not have to be pricey! Target and TJMaxx have a decent selection of exercise clothing. </p>
<p>The yoga classes I have taken over the years vary greatly. Take a look at those in the class–if everyone is rail thin and looks extremely young and fit, maybe it’s not the class you are looking for. If there are various ages, sizes and shapes, that may be a more suitable class, especially if the teacher uses props like belts, chairs, blocks and other devices to help folks get into and hold the proper positions. Ask around as to which classes are good for beginners and especially wat TEACHERS are good for beginners to have a better feel for where you will be more comfortable.</p>
<p>I have taken classes where most in the class look like they could try out for the Olympics and pretty cute contortionists. I have taken other classes that have 18-80+ year olds of all body types and props, where the instructors helps individualize the class for each person present, helping us figure out what our “edge is,” and not having us tumble over it. </p>
<p>I prefer yoga over getting wet in a swimming pool… I know some folks like ti chi, chi kung, and other courses. It’s nice to sample and find what works best for YOU!</p>
<p>Spandex is not necessary to do yoga, and we know that because yoga predates spandex.</p>
<p>But baggy T-shirts are bad, bad, bad for yoga. As you do yoga, you’re going to be leaning over. A loose T-shirt that slips down to your shoulders when you have your head lower than your hips will reveal more than you want to reveal (if you’re female), and will also get in your way. </p>
<p>Also pay attention to the rise of your pants, shorts or tights in the back. You want ample coverage when you bend forward. Plumber’s cracks are not the look that anyone wants to have or see in a yoga class, no matter the size of the wearer.</p>