Core Yoga for Olds

spool32

hello nerds I am in desperate need of a stronger core. Like desperate, I can feel the level of weakness starting to affect my back and I'm getting muscle fatigue in my back and upper abdomen from cooking dinner.

I am also 46 years old and not as resilient as I once was - very concerned about impact to joints from weightlifting + COVID prevents me from using a gym anyway.

In the distant past I did a lot (a loooot) of martial arts training and also was an avid rock climber, so the flow of yoga combined with the low impact nature speak to me in the times I've done it, but there are 80 billion youtube videos for "beginner yoga" and they range from

-sit here calmly and breathe. Now, sit up straight. Now, stand up. OK good workout, see you next week!

to

-hello and welcome to beginner yoga. Today we will be doing 7 things that look and in fact are impossible for you to do without months of practice. Don't worry, you can go at your own pace and by that I mean collapse on the floor periodically. Doesn't this feel good? Folding yourself like an envelope is very relaxing.


So can someone direct me to a reliable, and clear-eyed & honest Beginner workout that will engage core muscles in particular, so that I can start rebuilding my ability to stir a goddamned risotto without collapsing in pain afterwards? Redirects to PA threads also well appreciated, perhaps there's already a community here doing yoga?

Halp

Shazkar Shadowstorm

imo check out beginner mat pilates too!
pilates is a thing that really, i wish i did it *before* all my back injuries, there's a lot of similarities to it and what i learned in physical therapy after i hurt my back

my friend was always a huge pilates person and now that i've done some videos i'm like doh, i shoulda been doing this for a decade

but also for yoga, yoga with adrienne is one of the classic quality youtube channels: https://www.youtube.com/results?search_query=yoga+with+adriene+core

Tumin

I like Adriene's stuff as a beginner who only does it halfhearted

Hmmm this is the main one I do, I think it isnt too bad, I bend my knees a lot and it gets easier

https://youtu.be/K-Ina_WW4Yc

Other easy ones I like ::
https://you tu.be/jsLAc-2y0bE
https://you tu.be/UEEsdXn8oG8
https://you tu.be/s8RDWogbqh0

Shazkar Shadowstorm

https://www.youtube.com/watch?v=004pUDXgXOA good pilates video

dispatch.o

As a broken old with a ruined spine I appreciate that video and good luck to everyone.

Simpsonia

I was in a similar situation as you when I started doing some yoga over the summer. I tried Adrienne, but it was just too fast for me. I did find another on YouTube, kind of a dumb name, but I really liked it. Dean at ManFlowYoga. Focuses more on building core strength than extreme flexibility that some of these yogis can get into. Definitely fixed my bad lower back. I couldn't sleep on my back for the last decade, now I'm pain free.

https://youtu.be/0tR00XyrrLk

dispatch.o

Flexibility is definitely something I have to be careful with. Folding/toe touching is a great way to further damage my herniated discs so extremely bendy things aren't great.

I end up having to pause any video I do because I can't change positions and move on the floor that quickly.

Fiendishrabbit

I'd like to mention Tai Chi. I don't do it anymore (because I've found a weightlifting routine that works for me and it was always a thing I did with my gf, now ex), but it's gentle, low impact, improves balance and strengthens the core and limbs. It's also more strenous than it looks. The very slow and focused nature of the movement and breathing means that 30 minutes will get your heart and muscles going unless you're in very good shape already.

Xaquin

I'm going to piggyback on this since i am in the exact same boat as spool

also, I thought Pilates was some kind of ice cream for many years