"Getting up isn’t just a move — it’s a measure of your strength, balance, and resilience."

How Aging Reduces Muscle Strength and Makes It Harder to Stand Up — And How Yoga can help…

As we age, many people notice everyday tasks becoming more difficult, one of the most common is the simple act of standing up from a chair or rising from the floor. This isn’t just about getting "stiff", it's a result of biological changes in the muscles and joints that occur naturally with age. Fortunately, there are practical strategies to counteract this decline — and yoga stands out as one of the most effective.

Muscle strength peaks in our late 20s to early 30s. After that, we experience a gradual decline in muscle mass and strength — a process known as sarcopenia. By the time a person reaches their 70s or 80s, they may have lost as much as 30–50% of their muscle mass compared to their younger years.

The act of standing from a chair or the floor requires strength in the quadriceps, glutes, hamstrings, core, and calf muscles — all of which are vulnerable to age-related weakening. Additionally, joint stiffness, balance decline, and slower reaction times can make this task more precarious.

When these muscles weaken and coordination diminishes, people may need to push off with their arms, rock back and forth, or grab nearby furniture to help them rise — all signs that functional strength is declining.        

Some key changes that contribute to this are:

1. Loss of Muscle Fibers

   Aging leads to a decrease in both the number and size of muscle fibres, especially the fast-twitch fibres that are responsible for quick, powerful movements — like pushing yourself up off the floor.

2. Decreased Motor Neuron Function

   Nerve cells that control muscle contractions (motor neurons) decline with age. When a motor neuron dies, the muscle fibres it controlled may also atrophy.

3. Reduced Protein Synthesis

   The body becomes less efficient at building and repairing muscle tissue, especially without adequate physical activity or nutrition.

4. Less Physical Activity

   Aging often comes with a more sedentary lifestyle, which accelerates muscle weakening and joint stiffness. The "use it or lose it" principle becomes even more relevant.

   
   

How Yoga Can Help Restore Strength and Mobility

Yoga is often associated with flexibility, but it also offers significant benefits for strength, balance, and mobility — especially in older adults. Yoga is an effective way to;

1. Strengthens Key Muscle Groups

   Poses like Chair Pose, Warrior poses, and Downward Dog engage the core, legs, and arms — helping to rebuild strength in the same muscles used to stand up.

2. Improves Balance and Coordination

   Standing postures and balance work (like Tree Pose) enhance neuromuscular coordination, making it easier to perform movements safely and smoothly.

3. Enhances Flexibility and Joint Mobility

   Regular yoga practice gently stretches tight muscles and lubricates joints, making it easier to rise from seated or lying positions.

4. Builds Mind-Muscle Awareness

   Yoga teaches mindfulness and body awareness, which can help older adults move with more intention and reduce the risk of falls.

5. Low-Impact and Adaptable

   Yoga can be modified to suit any fitness level. Chair yoga, for instance, allows people with limited mobility to begin building strength safely.

   
   

The physical decline associated with aging is natural — but it's not inevitable. Regular physical activity, particularly practices like yoga, can slow or even reverse some of the muscle loss and mobility issues that make standing up difficult. By incorporating yoga into a weekly routine, older adults can improve their strength, flexibility, balance, and confidence in movement.

Wonky hips = normal hips

If you've ever had a physical therapist, chiropractor, or trainer mention that your hips are "uneven" or "rotated," you're not alone—and it's not necessarily cause for concern. In fact, one of the most fascinating truths about human anatomy is that our hip sockets are not perfectly symmetrical, and they’re not supposed to be. Here’s why—and how—that asymmetry exists.

Our bodies are built with a remarkable amount of variation. Just like you might have one foot slightly larger than the other or one hand more dominant, your pelvis—and the hip sockets (acetabula) within it—aren’t mirror images. The hip sockets may differ in depth, angle, height, and orientation, depending on a variety of genetic and developmental factors.

For example, one acetabulum, (hip socket), might sit slightly higher or face more forward than the other. These subtle differences often begin in the womb and become more pronounced as we grow and move through life. Even daily habits, like which leg you prefer when standing, the side you sleep on, or how you sit, can influence the positioning of your pelvis and hips over time.

So what does this mean functionally? Surprisingly little—unless there’s pain or dysfunction. The body is designed to compensate for small asymmetries. Muscles, tendons, and ligaments adapt, allowing you to move fluidly despite slight structural differences. In fact, a perfectly symmetrical pelvis is incredibly rare and, arguably, not even ideal. A bit of asymmetry can actually help us move more efficiently by creating natural movement patterns and stability.

Problems typically arise only when asymmetry is excessive or combined with injury, overuse, or muscular imbalance. This can lead to issues like lower back pain, hip impingement, or uneven wear in joints.

Understanding that our hips aren’t symmetrical helps shift the focus away from trying to “fix” what isn’t broken. Instead, the goal should be supporting your body’s unique structure with mobility work, strength training, and mindful movement. This is why yoga is the perfect practice to determine your personal asymmetry. Moving your body through a yoga practice will identify these characteristics and a yoga practice will develop the functional stability and reduce the risk of future injury.

So, the next time someone says your hips aren’t level, smile and say, “that’s nature’s design and I do yoga to be the best I can be”

The best 'homework'

The most attractive things about yoga for me is the accessibility, what I mean is that you can practice anywhere, and you don’t need to be an expert. There is no judgement or ego and each time we practice, it makes us feel a little better about ourselves.

Whilst I teach yoga, and I really enjoy the classes and the energy, I also love practicing in my living room.

Starting yoga at home is easier than you might think. You don’t need an expensive membership or fancy equipment—just a little space, some comfortable clothing, and a willingness to begin. Whether you’re looking for a way to relax, improve flexibility, or strengthen your body, yoga is a fantastic option that can fit into any lifestyle.

Yoga requires very little equipment. A yoga mat is helpful for comfort and grip, but if you don’t have one, a soft carpet or towel can work in the beginning. Some practitioners also use yoga blocks and straps, but these are optional and can be substituted with household items like books or belts. Comfortable clothing that allows for free movement is all you really need.

Thanks to the internet, learning yoga from home is incredibly simple. There are thousands of free yoga videos on platforms like YouTube, covering everything from beginner-friendly poses to advanced sequences. Many websites and apps also offer guided yoga classes, often with step-by-step instructions. You can start with short 10-15 minute routines and gradually work your way up as you become more comfortable.

Practicing yoga at home means you can do it whenever it suits you. Whether you have five minutes in the morning or an hour before bed, you can tailor your practice to fit your daily routine. Unlike a studio class, you’re not tied to a fixed schedule, making it easy to integrate yoga into your lifestyle without stress.

Yoga is all about listening to your body. When practicing at home, you can move at your own pace, focus on the poses that feel best, and modify as needed. There’s no pressure to keep up with a class or compare yourself to others. This makes yoga an ideal activity for all ages and fitness levels, including those who are completely new to exercise.

Beyond improving flexibility and strength, yoga offers significant mental health benefits. Practicing deep breathing and mindfulness during yoga can reduce stress and improve focus. Many people find that even a short daily session helps them feel more relaxed and energized.

There are really good headspace apps and resources where you might follow a guided meditation, even for a couple of minutes to help unwind .

Starting yoga at home is simple, inexpensive, and incredibly rewarding. With the right mindset and a few online resources, anyone can begin their yoga journey today. So roll out a mat, take a deep breath, and enjoy the process!