Episode 5_Yoga is for Every Body: Its Starts with One Breath

0:00 Opening - 1:47 Title / Intro - 3:06 Part 1: Is yoga even realistic for me? -

4:49 Part 2: What makes Fusion Yoga different? - 7:27 Part 3: Yoga helps with -

10:23 Part 4: Brain training and fall prevention. - 12:26 Part 5: Getting Started -

13:42 Practice 1: Observation Breath - 18:23 Practice 2: Three-Part Breath -

24:17 Practice 3: Balloon Breath - 31:08 Practice 4: Connection Breath -

38:53 Part 6: Walking into class. - 41:25 Part 7: Practical Steps -

43:32 Part 8: How long before I see changes? - 45:22 Closing - 46:48 Sign-Off

We are having an honest conversation about something I hear all the time.  

"I'm too stiff for yoga" 

" I'd be the only one who doesn't know what they're doing"

"Yoga is for flexible people, not me".  

If you've ever said any of those things yourself, this episode is for you.  We're going to talk about yoga misconceptions, learn some breathing exercises that anyone can do, and by the end of our time together, I think you'll see yoga in a completely different light. 

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Transcript

Opening

Richelle Schneider 0:01

MMM Episode #5 [00:00:00] Opening Richelle Schneider: This is Mindful Movement Matters, where we explore how yoga and intentional movement become pathways to living your best life, especially after 50. I'm Richelle Schneider, founder of Fusion Yoga by GET'N FIT in Ovid, Colorado, and I've been guiding adults through transformative wellness journeys for over 20 years. With my background in exercise science and extensive yoga training, I've learned that the most profound changes happen, not when we push harder, but when we listen deeper. This podcast isn't about perfect poses or social media worthy flexibility. It's about discovering what your body and breath can teach you about finding calm in chaos, honoring your edges, and creating sustainable wellness that honors exactly where you are today. Whether you're curious about yoga, navigating health changes, or simply seeking practical wisdom for living well, you'll find evidence-based insights and gentle guidance that meets you exactly where you are. Because true wellness isn't about becoming someone else, it's about becoming more authentically you, one mindful breath at a time. Let's explore what mindful movement can teach us about living well. [00:01:47] Title / Intro: Episode four "Yoga is for Every Body: It Starts with One Breath". Welcome back to Mindful Movement Matters. I'm Richelle, and today we're having an honest conversation about something I hear all the time. "I'm too stiff for yoga." "I'd be the only one who doesn't know what they're doing." "Yoga is for flexible people, not me." If you've ever said any of those things to yourself, this episode is for you. We're going to talk about why those fears, while completely understandable, are based on misconceptions, and by the end of our time together, I think you'll see yoga in a completely different light. So whether you're listening in your car on a walk, or sitting at home wondering if yoga could actually work for someone like you, stick with me. Because the answer might surprise you. [00:03:06] Segment 1: Is yoga even realistic for someone like me? Let's start with the big question. Is yoga realistic for someone who's stiff, maybe a little overweight and hasn't exercised regularly in years? The answer is yes. Absolutely, Yes. Here's the truth: Yoga is for everybody and for every body. Being a little stiff isn't a barrier to yoga. It's actually one of the best reasons to start. Let me explain why. Think about what happens when stiffness goes unaddressed. You move less because movement feels harder. Moving less leads to more stiffness. More stiffness leads to decreased mobility, and before you know it, being stiff is the least of your worries. Independence starts slipping away. Daily tasks become harder. Maybe you even quit doing things you love. That progression from stiffness to moving less to losing independence, it doesn't have to be your story. And here's what else I want you to know. You don't have to start with, or ever do, the poses that twist you like a pretzel or have you standing on your head or balancing on your hands. There are many forms of yoga and countless ways to modify poses to accommodate different bodies and fitness levels. [00:04:49] Segment 2: What makes Fusion Yoga different. So you might be wondering what makes the Fusion Yoga classes at GET'N FIT different from following along with YouTube videos or dropping into a class at your local gym or community center? Great question. And the answer starts with the approach. We call it Fusion Yoga because it combines many different styles of yoga with concepts from functional training and functional neurology. It's not one rigid style. It's a fusion of multiple disciplines designed to actually serve the person on the mat. Every yoga teacher is different based on their background, their training, and their continued learning. I've been teaching since 2007. I'm certified in chair yoga as well as Hatha and Vinyasa yoga, and I continue to study different styles and yoga philosophies beyond my initial training. What does that mean for you? It means I've discovered many ways to adapt each pose to work for each student. Maybe that's using a block to raise the floor up to meet your hand. Maybe it's using a strap to give you additional reach without straining your joints. Maybe it's taking a regular pose and modifying it to work from a seated position or even lying down. Here's the big difference with being in person. When you're in class with me, I can actually watch how you're doing the poses. I can suggest small tweaks that make them more suited to your body, and I can help you find modifications that prevent possible injury. A YouTube video can't do that. The instructor on the screen can't see you. Here's how one of our members, Kris Toyne describes it. "I have noticed and appreciate how methods have been implemented through the years. The new is being implemented with the tried and true and changing all the time, so it isn't stale." Kris has been a member of GET'N FIT since 2004 and has been doing yoga with us since we started offering it in 2007. That evolution, that personalization, that's what makes Fusion Yoga different. [00:07:27] Segment 3: What yoga actually helps with. Let's talk about what yoga can actually help with. Because there are as many reasons to practice yoga as there are people who practice. For many people, it starts with something physical. Low back pain, neck and shoulder stiffness, upper back mobility issues, postural problems. Some people want to move better for activities they already enjoy. Like golf, pickle ball, or playing with their grandkids. Others come because their doctor told them to manage stress. All of those are valid reasons. All of them can be addressed through practice. In our classes, we specifically target what I call the "muscles of youth". Now, when I say that, I'm not talking about six pack abs. I'm not talking about the "show and go" muscles you see on social media or in magazines. We're not chasing appearance here. The muscles of youth are the gluteals, your seat muscles. The upper back muscles, and the full core, which is everything from shoulders to pelvis on both the front and back of your body. Why do these matter? Because these are the muscles that hold your spine erect. They keep you moving through life smoothly at whatever pace you want to go. Here's what happens with age and modern technology. The muscles of the chest tend to get overworked. Think about how much time we spend hunched over phones and computers. Meanwhile, the upper back muscles get neglected The result? That hunched-over posture we see in many older adults. When gluteal muscles aren't working properly, you see shuffling feet and shortened strides. Toes, feet, and ankles get stiff and start functioning as one rigid structure instead of moving independently. Our classes work to reverse those patterns. "I didn't expect to have body parts that I didn't know I needed to use to move and feel better," says GET'N FIT. Member Sue Reicks "and I love that they are learning to do their jobs. This takes pressure off the compensations my body has made for years." That's what we're going for. Not social media worthy poses, functional bodies that serve you in real life. [00:10:23] Segmen 4: Brain training and fall prevention. Here's something that might surprise you about our yoga classes. We include work that's closer to neuroscience than what you might expect from yoga. Let me explain. Fall prevention is a major concern as we age. One fall can take someone from fully independent to relying on others for help in an instant. We've all seen it happen, maybe to a parent, a neighbor, a friend. The visual and vestibular drills we include in Fusion Yoga practices help improve movement and balance, so your body reacts in a helpful way when you stumble, trip or get dizzy. It's not just our physical bodies that need exercise. Our brains and nervous systems need it too. In class, we use different head and eye movements along with our poses to work the brain. We do hand and finger drills for cognition. We're training your brain to process input from your visual and vestibular systems and create appropriate physical movement outcomes. In other words, we're training your whole system to keep you safe and moving confidently. Dennis Hill discovered that "With age I've lost lots of flexibility and experience various cramping episodes. Since beginning yoga, I've been helped to focus attention to detail, to improve my flexibility. Both restorative and move better yoga sessions have greatly provided relief, while greatly improving flexibility and core strength." So when you come to class, you're not just stretching. You're training your brain. You're building the reflexes that catch you when life throws you off balance, literally and figuratively. [00:12:26] Segment 5: Getting started is easier than you think. Okay, let's talk about getting started. Because I know that even if everything I've said so far makes sense, the idea of actually walking into a class might still feel like a big step. Here's something that might ease your mind. Getting started with yoga is as simple as paying attention to your breath. No class required. There are breathing techniques you can practice at home that help your body loosen up and prepare you for your first in-studio experience. So if practicing some breathing at home feels more doable than walking into a class right now? That's a perfectly valid first step that you can do today, tomorrow, and weeks into the future. Let me teach you a few techniques. The simplest start is just sitting in a chair and taking five to 10 deep breaths. Keep your mind focused on the inhale and exhale. That's it. Notice how your body feels before and after. Let's try it now. [00:13:42] Practice: Breathing Technique 1; Observation Breath Sit up tall in your seat with your feet planted firmly on the floor. Try not to lean into the back of your chair. We want those posture muscles holding you up here. With your next breath, notice the inhalation. Feel the air passing into your nostrils and through your nose and sinus passages. Then with the exhale, notice the air moving back out of your nose and the sensation as it passes through your nostrils again. Allow a little of your attention to remain focused on your nose and the sensation of the breath there. Next, I want you to begin saying to yourself in as you get ready to [00:15:00] inhale and out as you get ready to exhale in, out in. Out. Feel the mental chatter in your mind quieting. You are beginning to slip into the moment Which moment? This moment. Let yourself continue to observe the sensations that your breath is creating in your body. Where else within your body do you feel the breath moving? Are your shoulders moving as you breathe? Does your chest, rib cage, or belly move? Don't try to change anything or make anything happen. Simply observe how breathing feels. Right here, right now. Finally, notice how you feel emotionally, energetically. Where do you feel like you fall on the nervous system scale? Are you closer to rest and digest mode, fight or flight? Maybe you're somewhere in the middle. Just observe without trying to make any changes. Let's finish by taking two more breaths. That's it. You just took a time out and practiced yoga. How do you feel? Does it feel like this technique will be an easy way for you to get started? Do you think you can stop at least once a day for the next few days to practice? [00:18:23] Practice: Breathing Technique 2; Three-Part Breath The next technique I'd like to share is called the three part breath. This is the breathing that we do most often in our yoga classes. Three part breath is where we fill the belly, rib cage, and chest with air sequentially. Focusing on the expansion of your body as air comes in. Then exhaling and emptying the chest, then the rib cage, and finally the belly focusing on the contraction as air goes out. Let's give it a try. Now. Sitting up tall in your chair, again, keeping the feet flat on the floor. You want to place one hand on your belly button and then place the other one on the side of your ribs. Placing your hands here will help you to feel whether your breath is moving into and out of your rib cage and belly. On the next inhale through your nose. Begin filling your belly, then your ribcage, and finally let the rest of the inhale fill your chest. Exhaling through your nose. Begin releasing top to bottom, emptying from your chest, then the ribcage, and finally letting the air leave the belly. As you continue to practice the three part breath notice as you inhale, if you feel your rib cage pressing out into your hand as the breath comes in. And notice if your hand moves back into the center of your body as your breath goes out. Next, tune into the hand at your belly button. As you breathe in, you are looking to feel the hand move out into the room as your belly fills with air. During the exhale, notice if your hand sinks back in towards your body. Continue to breathe and observe the moment and the movement of the breath in your body. Please know that if you tend to have a shallow breath that stays more in the chest. Practicing the three part breath can help you to expand your breath and help it get deeper into your body. We don't all start out with the ability to breathe deeply. Our lives, the current moment we are in and the stress we are or aren't under all affect how deep or shallow we breathe. Practice can help us find a deeper, slower breath that can help with energy levels, mood and nervous system responses over time. Let's take a few more, three part breaths, and then you can let your breath return to what is natural for you. Take a moment to check in and see how you are feeling after the three part breath. Know that it is okay if how you feel isn't on the positive side. Maybe this technique was tricky for you to do. Maybe it set off alarm bells in your brain and nervous system. Maybe it made you feel less than good. That's okay. What it means is that the three-part breath may not be the best choice for you right now. Continue to practice the observational breath we started with and then come back to the three- part breath sometime in the future and try again. [00:24:17] Practice: Breathing Technique 3; Balloon Breath I would also like to share with you one of my favorite breathing drills. We use this technique in class because it helps deepen your breath so it's not staying shallow in the chest and lets you work on the contraction of your abdominals. Because one of their main jobs is to help push the air out of your body in cooperation with your diaphragm. In balloon breath, we pretend that our belly is a balloon, and we work on filling it and making the belly poof out as it fills with air, just like filling a balloon. As we exhale, we're letting the air out and drawing the belly button in, contracting the abdominals and emptying the balloon. The balloon breath can be practiced lying down. Seated or standing. So find the position that is most comfortable for you. If you choose lying down, please bend your knees and place your feet flat on the floor. Seated we are finding a tall posture with our feet, firmly planted, and standing, we want our legs hip width apart, our spines long. Once you have found the position that best suits you in this moment, let's place both hands on the belly. This is our focus point. To help you keep your attention in the moment. On the next inhale through your nose, begin filling up your belly. Feel your belly and hands pressing out into the room. Pause for a moment or two, keeping that balloon filled. Exhaling through the nose. Let the air out of your balloon and feel your belly and hands sink into your body towards your spine. Inhale, fill the balloon. Exhale, empty the balloon. I don't want you to worry if you find yourself filling the balloon on the exhale and emptying the balloon on the inhale. This technique can take some time to reverse your habitual breathing pattern. Many of us have let our breathing become so involuntary that it actually gets reversed. It takes time and practice to break the habit. Inhale, fill the balloon. Exhale, empty the balloon. Inhale, fill the balloon. Exhale, empty the balloon As you continue your balloon breath. I want you to let a little of your attention go from your hands and belly to how you are feeling as you practice. Noticing any changes from how you felt before we started. If you feel any lightheadedness or dizziness, stop and resume your natural breath, waiting for the lightheadedness or dizziness to subside before you move around or try this technique again. Observing how our bodies respond to each of the breathing techniques we have been trying, lets us know if a particular breathing pattern is helpful or not. Which helps us to decide which techniques we want to continue practicing and which ones we need to leave for later as we become more experienced. Inhale, fill the balloon. Exhale, empty the balloon. Go ahead and take a couple more balloon breaths and then let your breathing return to its natural flow. Once your breath has returned to its natural rhythm, take a few moments to see how you are feeling. Notice any changes that have taken place by listening to the sensations in your body? Do you feel more relaxed or less relaxed? What is the state of your mind and being right [00:31:00] now? [00:31:08] Practice: Breathing Technique 4; Connection Breath I have one more breathing technique that I would like to share with you today. It's called the Connection Breath, and I learned it from Girls Gone Strong in their Menopause Coaching Specialist certification, and it gets the pelvic floor muscles and diaphragm working together as you breathe. The connection breath can be very helpful to women going through the midlife transition of perimenopause and into post menopause to help keep the pelvic floor strong and functioning. With that said, any guys listening, please do not skip this breathing technique, just because I mentioned it's midlife benefits for women. You gentlemen have pelvic floor muscles too, and is important for them to work properly and support your pelvis and functional movement as well. The connection breath emphasizes the use of the pelvic floor muscles, which we want to move in concert with the diaphragm as we breathe. We will be starting seated with a tall posture in a chair. When we breathe, our diaphragms drop down toward the floor on our inhale, allowing air to fill our lungs. The diaphragm lifts up toward our heads as we exhale. Helping to push the air out. Our pelvic floor muscles should be mirroring the diaphragm and mimicking its movements. I say it should because that is not always the case. If we have a more shallow breath, there is less movement in the diaphragm. And maybe very little movement in the pelvic floor. This disconnect can come from years of breathing without focused attention and intent or other factors like how our bodies change through the midlife transition, or after major surgeries or injuries. With that said, let's get started. From our tall seated posture, we are going to breathe in much like the other breathing drills we've practiced today. Inhaling through the nose, we want to feel the breath in the rib cage and belly, as well as feeling the pelvic floor pressing down toward the floor and opening. As we exhale, we want to pick our pelvic floor muscles up as if we are stopping the flow of urine. Then let the air out of our belly and ribcage feeling the diaphragm lift up as we finish releasing the breath. Another way to think about this breath and help us be more successful is thinking about having a glass inside our torso. The top of the glass is around the bottom of our sternum or breastbone, and the bottom of the glass is at the bottom of our pelvis. As we inhale through our noses, we are filling the glass. From the top to the bottom, letting the bottom of the glass extend down toward the floor. With our exhale, we are emptying the glass from the bottom up, lifting the bottom of the glass up into our bodies and pushing the air out the top of the glass. So inhale, fill the glass. Exhale, empty the glass. Inhale, feel your pelvic floor open, and allow the air in. As you exhale, feel the pelvic floor draw up, the abdominals tighten, the ribs contract as the air pushes out. Inhale, fill the glass. Exhale, empty the glass. Continue working on your connection breath by taking five more breaths. Let your breath return to a more natural rhythm and check in. What happened for you while practicing the connection breathe? Remember the level of ease or difficulty for you when performing these breathing techniques is different for everyone. It is up to you to notice which ones help you feel the best, and which ones feel the least difficult to continue practicing. Transformation can start with one breathing technique, practiced consistently over time. If any of these techniques we shared with you today have made an impact, please let us know by leaving a comment on our social media pages or messaging us. We'd love to hear from you. [00:38:53] Segment 6: What about walking into class? Now, let's address the elephant in the room. What about actually walking into a class for the first time? I hear this concern a lot, "Everyone else will know what they're doing and I'll be lost". Here's the reality. All our Fusion Yoga classes are beginner and intermediate level, and every single student in that room has been exactly where you are Nervous. Wondering. Unsure if everyone else will know how to do everything perfectly. One of our core values at GET'N FIT is empower others, helping, inspiring and motivating. So you can expect to be welcomed with open arms not judged. Welcomed. One of the yoga principles we practice in class is releasing judgment of ourselves and others. That means you're entering a safe space to explore your current capabilities and work into new ones. As the instructor, I'm there to help you also by knowing many ways to adjust or modify each pose to fit different skill levels and body types. I'm there to help each student be as successful as possible. One of our members, Renee Rundall, manages fibromyalgia and came to us looking for help. Here's what she found. "I love being able to talk to someone who also has and still experiences some of the same problems that I face. I am very impressed with the vast knowledge, especially with the ability to help in restorative yoga. I feel that I am not alone." That's what our classes are. A community where you're not alone, where your concerns are understood. Where you can grow at your own pace, supported by your fellow students. [00:41:25] Segment 7: The practical steps Alright, let's get practical. If you're ready to take the next step, here's exactly what to do. First, visit our website at www.getnfit.net, www.getfit.net. Check out the different styles of classes we offer, along with times, days, and locations. We have classes in Ovid, Colorado and in Nebraska in Lemoyne and Ogallala. With plans to add online offerings later this year. Second, give us a call. If you're coming to class in Ovid, we'll set up an initial appointment. If you're joining one of our Nebraska classes, we'll reserve your spot. This also gives us a way to contact you if something comes up, an emergency or a weather event that forces us to cancel. So give us a call, 9 7 0- 4 6 3- 5 3 0 1. Third, show up about 10 minutes early on your first visit. There will be some paperwork to complete. Now what do you need to bring? Here's the good news. No special equipment is required. We have blocks, straps, and mats available at most class locations for anyone to use. Wear something comfortable and not too baggy. We practice barefoot and some people still wear socks, but they can sometimes be more of a distraction than a help. Many of our students bring water with them as well. That's it. No expensive gear, no prerequisites, no pretzel poses required. Just you showing up. [00:43:32] Segment 8: How long before I notice changes? So one more question I want to address before we wrap up. How long before you notice changes? Everyone is different, so an exact timeline is impossible to promise. But I consider three months to be a realistic timeframe to give yourself. In that time, you'll get used to the teaching style. You'll retrain your listening ears because there are a lot of instructions in class meant to keep you safe, and you'll let your mind and body learn and explore. Here's something that helps. The way I structure class, we repeat practices four to six times each. That gives you a real chance to learn and explore before we move on to something new or different. In three months, you'll have experienced at least two to three different practice sequences, encompassing many poses and concepts. Setting appropriate expectations matters. This isn't about instant transformation. It's about consistent practice that compounds over time. So whether you are choosing to begin practicing at home using the breathing techniques we highlighted today, or you are ready to jump into an in-person class. Remember that practicing yoga is a personal journey, and in order to be consistent, you have to find what works best for you, learning from a teacher and teaching style that resonates with you. [00:45:22] Closing So let's bring this full circle. If you've been telling yourself your too stiff for yoga, I hope today's conversation has shifted that a little. Stiffness is a reason to start, not a barrier against it. If you've been worried about being the only beginner in the room, know that every person in our classes was once exactly where you are, and they'll welcome you with open arms. If the idea of walking into class still feels like a big step, that's okay. Start smaller. Start with breath. Take five conscious breaths today. Notice the inhale. Notice the exhale. Notice how your body feels. That's yoga. That's where it begins. When you're ready for the next step, the website is waiting. The phone line is open and a room full of people who were once exactly where you are will welcome you in. Your body has been trying to tell you something. Yoga helps you listen. Your sanctuary awaits one breath at a time. [00:46:48] Sign-Off Thanks for joining me on Mindful Movement Matters. If this episode resonated with you, I'd love to hear about it. Send me a message or leave a comment and let me know what's been holding you back from trying Yoga, or if you've already started what finally got you through the door. Visit www.getnfit.net to check out our class schedule and locations. And remember, your first class is always welcoming wherever you're starting from. Until next time, take care of yourself and take a few deep breaths while you're at it.