Welcome to Practice 3 of Sixty and Me’s Gentle Yoga Flows videos – and another opportunity to relieve a lifetime’s worth of accumulated stress and tension. Like all our free Gentle Yoga for Seniors and Chair Yoga for Seniors workouts, these flows are the creation of yoga instructor, energetic healer and all-around delight, Cat Kabira.

Whether you’ve been with us all along or are new to our senior- and beginner-friendly yoga flows, you’re in for a real treat! In less than 25 minutes, you’ll rock, stretch, bend, straighten, arch and flex your way through 19 movements (asanas). When you’re done, you’ll feel invigorated from the crown of your head to the tips of your toes!

Before and during the workout, you’ll also do some of the three-dimensional breathing Cat introduced in Gentle Yoga Flows Practice 2. After all, she’s a firm believer that “the stillness between the poses” which lets you listen to what your body is saying is where yoga’s magic truly lies.

And if you need their support, feel free to reach for your strap, blocks, cushion, blanket or towel. To learn more about what this gentle yoga flow can do for you, read on.

Yoga Flows for Seniors: the Freedom of Self-Acceptance

One of the most delightful qualities of Cat’s approach to yoga is that it teaches us to accept and love our bodies as they are. So if your age or physical limitations have you feeling insecure about trying this flow, keep these words of hers in mind:

“I completely understand it, because I go through that myself when I want to try something. Where I get intimidated because I want to be perfect… we all have that insecurity that shows up whenever you’re going to try something new.

And the freedom when we drop that ‘I need to be perfect’—and I mean that’s, well, actually the only reason why I stuck with yoga compared to any other thing—because I never had to be perfect!”

She conveys the same message throughout this workout, just when you might be thinking your body isn’t quite up to the task:

“Maybe lift your heels up, maybe you don’t, but that’s okay. Just keep reaching your arms up and if you do the wobble-wobble shake-shake, you get 25 extra bonus points today!”

“Now this is already confusing so if you want to go slower you can.”

“You can ignore me and go a lot slower.”

“For those of you where pressure on the knees isn’t helpful, you can do this sitting, either on a chair or right on your mat.”

 Putting it simply, a big part of Cat’s wisdom in bringing people to gentle yoga lies in giving us permission to be where we are!

Unleashing Your Goddess with Gentle Yoga Flows

Paired with her insistence that there’s no such thing as a “perfect” pose, Cat’s non-judgmental encouragement makes this an ideal yoga flow video for women over 60. Even the full-body Goddess asana becomes achievable when whatever effort your limitations allow is good enough!

And when you start believing your Goddess — and all of your other poses — are good enough, self-acceptance and self-love naturally follow. That’s the magic of gentle yoga!

What difference do you see gentle yoga flows making in your life after 60? We’d love to share your experiences and thoughts. Let’s have a conversation!