Lifelong Yoga with Mikah

Lifelong Yoga with Mikah Founder of Lifelong Yoga, M.S.

in Yoga Therapy, teaching joint-friendly yoga & mobility for 50+ 🧘

Move better, breathe better, and feel better with yoga for healthy aging and longevity.

09/15/2026

🙋‍♀️ We start Monday! Comment CHALLENGE and I’ll send you the details for my FREE 5-Day Yoga for Beginners Over 50 Challenge. 👇

If you’re over 50, you probably aren’t interested in learning yoga just so you can get better at yoga.

You want to feel better in your BODY.

You want to improve your balance.

Build strength and mobility.

Feel less stiff.

Get down on the floor (and back up!) with more ease and confidence.

And keep doing the things you love for a very long time.

That’s exactly why my approach to beginner yoga looks a little different.

As a yoga therapist specializing in healthy aging, I’ve built my teaching around the 5 areas I believe matter most for keeping your body moving well:

✔️ Joint mobility
✔️ Functional strength
✔️ Balance
✔️ Posture
✔️ Flexibility & release

And we’ll explore all 5 during the challenge with short, beginner-friendly yoga practices designed specifically for adults over 50.

You’ll learn yoga, absolutely.

But we’re not doing yoga to become better at yoga.

We’re doing it to LIVE better.

And we start this Monday, September 21!

Comment CHALLENGE and I’ll send you the link to join the free 5-Day Yoga for Beginners Over 50 Challenge. 👇

09/14/2026

The answer? Your calves. 🦵

Okay, technically it’s not quite as simple as one magical muscle predicting how well you’ll age. 😄

But here’s what’s fascinating:

Researchers use calf circumference as a simple way to estimate muscle mass in older adults, and studies have linked smaller calf circumference with poorer health outcomes. In some research, it’s even been a better predictor than BMI.

Why? Because the number on the scale tells us very little about how much of your body is MUSCLE.

And maintaining muscle as we get older matters for strength, mobility, balance, and staying independent.

Goddess squat on your toes (as shown here) targets the soleus specifically, helping build the kind of lower-body strength that research continues to link with better mobility and healthy aging.

So save this video, and more importantly, actually DO IT. 😄

But remember the bigger message:

Stop focusing only on what your body weighs. Pay attention to what your body can DO, and keep giving your muscles a reason to stay strong.

09/13/2026

Your hips and low back are more connected than you might think.

The movement I’m working on here is hip internal rotation, a range of motion that can easily get neglected when we spend a lot of our day sitting and moving in the same limited ways.

And it’s not just about mobility.

Moving into internal rotation also lengthens and challenges muscles around the outer and back of the hip, including portions of your glutes, asking them to work in a range they may not spend much time in.

Why might your low back care?

Your hips and pelvis are meant to contribute to movement. When you don’t have enough mobility or control available at the hips, your body may compensate by asking for more movement elsewhere (including through your lumbar spine).

That’s one reason I like working on BOTH mobility and strength around the hip joint rather than simply stretching whatever feels tight.

Sometimes the place that’s complaining isn’t the only place worth paying attention to. 😉

Save this one and give your hips a little attention after a long day of sitting!

09/12/2026

I think sometimes we make yoga harder than it needs to be.

We think we need an hour. A full class. A certain number of poses. Maybe even a little sweat for it to feel like we really “did yoga.”

But yoga doesn’t have to look like that.

Putting your legs up the wall and breathing for five minutes isn’t a lesser version of yoga. That IS the practice.

So is moving through a few poses that feel good in your body. So is spending ten minutes on your mat instead of an hour.

I’ve practiced yoga for a long time, and if anything, I’ve come to appreciate the simple practices more and more.

Not because they’re better than a longer practice, but because yoga was never supposed to be about how much we can accomplish on our mat.

Sometimes it really can be that simple.

09/11/2026

🙋‍♀️ Comment CHALLENGE to join my FREE 5-Day Yoga for Beginners Over 50 Challenge starting on Sept 21!

As a yoga therapist, here’s what I want all beginners over 50 to know:

1️⃣ Slow down.
Find a style of yoga that doesn’t rush. This isn’t about making the yoga “easier,” but instead about giving yourself time to feel into each pose, check your alignment, and connect to your body and breath.

2️⃣ Balance ease & effort.
More, further, deeper isn’t always better. Sometimes less is more.

3️⃣ Follow a plan.
Especially when you’re beginning (or beginning again), having a clear path to follow can help you build your practice gradually instead of wondering what to do next.

That’s exactly what we’ll be doing in my FREE 5-Day Yoga for Beginners Over 50 Challenge, starting September 21st!

For 5 days, I’ll guide you through short, beginner-friendly yoga practices designed to help you build strength, mobility, balance, posture, and flexibility at a slower, more approachable pace, with clear instruction.

If you’ve been thinking about trying yoga (or it’s been years since you practiced), this is a great place to start.

🙋‍♀️ Comment CHALLENGE and I’ll send you the link to join us!

09/10/2026

Heavy, tired legs after a long day? This is one of my favorite ways to give them a little love. 😊

Your lymphatic system doesn’t have a central pump like your cardiovascular system does. Instead, movement, muscle contractions, breathing, and changes in pressure all help move lymphatic fluid through the body.

That’s part of why I like adding a little movement to Legs Up the Wall.

The pointing and flexing creates a gentle pumping action through the ankles and calves.

The ankle circles move the joints in multiple directions.

The leg shakes and Frog Press add gentle muscular movement.

And then we REST.

With your legs elevated, gravity can also help with the return of fluid from the lower legs, which can feel especially nice after you’ve spent a long day sitting or standing.

Try about 5 slow breaths with each movement, then stay in Legs Up the Wall and breathe for as long as it feels comfortable.

And yes, you’re absolutely allowed to stay there longer than necessary because it feels good. 😄

✅ Save this one for the next time your legs feel heavy and tired!

Flexibility gets framed as a goal in itself so often.Touch your toes. Get deeper into the pose. Open your hips more. Bec...
09/10/2026

Flexibility gets framed as a goal in itself so often.

Touch your toes. Get deeper into the pose. Open your hips more. Become more “bendy.”

But that’s not really what I care about. I care more about having enough comfortable, usable range of motion to move through your life with freedom.

To reach. Walk. Bend. Turn. Get down to the floor. Move through your yoga practice without constantly feeling restricted.

You don’t need extreme range for that. And you definitely don’t need to force your body into deeper and deeper stretches.

In this week’s episode of Yoga for Longevity, I’m talking about flexibility (the final pillar in my 5 Pillars of Movement Longevity), including why “tight” doesn’t always mean what we think it means and why I often want you to do less in a stretch, not more.

Because the goal isn’t to become impressively flexible and wrap yourself in a pretzel. It’s to have enough freedom in your body to keep doing the things you love.

🎧 Comment PODCAST for the link to listen!

09/09/2026

Your hips didn’t just get more flexible. They got better at MOVING.

These active hip rotations take your hips through multiple ranges of motion, including both internal and external rotation, while asking your muscles to actively control the movement.

This is important because we don’t just want flexible hips. We want hips that can access different ranges of motion AND have the strength and control to move through them.

Hip rotation shows up in so many everyday movements: walking, turning, changing direction, getting down to the floor, getting back up…and yes, even putting on your shoes.

👉 Note: this one does require some hip mobility to start, so please don’t force it!

If sitting upright feels like too much, lean back and place your hands behind you for support. That gives your hips a little more freedom to move. Go slowly, make the movement smaller if you need to, and let YOUR available range determine how far you go.

Follow .yoga for more yoga and mobility tips designed to help you stay strong, mobile, and active as you age.

Lots of new faces around here lately, so…hi! I’m Mikah. 👋❤️
09/08/2026

Lots of new faces around here lately, so…hi! I’m Mikah. 👋❤️

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