Morning Yoga for Longevity
My Daily Ritual After 60 (No Mat Required)
At 61, I’ve learned that true vitality begins before the first downward dog.
My morning practice isn’t what you might expect from a lifelong yoga teacher. There’s no mat. No chaturanga. Just seven gentle, nourishing steps that have become my daily act of devotion to my body—and my life.
Here’s what I’ve been doing 30 minutes after waking, and how it’s shifted my energy, focus, and flow each day:
1. Hydration First: 16 oz of Room Temp Water
Before anything else—coffee, phone, or to-do list—I drink water. It wakes up my organs, rehydrates my cells, and gives my brain a clear signal: we’re starting fresh.
2. Step Into the Light
Natural sunlight tells my body it’s morning and resets my circadian rhythm. I stand outside, face the sky, and take a few deep breaths—whether it’s foggy, sunny, or somewhere in between.
3. Gentle Movement with a Focus on My Joints
I move with tenderness. Shoulder rolls, ankle circles, slow neck stretches. I greet every joint like an old friend, checking in, loosening up, preparing for the day ahead.
4. A Moment of Gratitude—For Myself
This one’s a quiet revolution. I name one thing I’m grateful for about me. Not my house, not the weather—me. “I’m grateful for my curious mind.” “I’m grateful that I keep showing up.”
5. 4/7/8 Breathing to Calm and Center
Inhale for 4. Hold for 7. Exhale for 8. This simple breath practice resets my nervous system and shifts me from reactive to receptive. One round is often enough to bring me back to myself, but four rounds really does the trick!
6. A Breakfast of Substance
Protein and fiber are non-negotiables now. I keep it simple: eggs and greens, chia pudding, or a smoothie with nuts and seeds. My brain thanks me, my mood, and so does my blood sugar.
7. Connect—Even Just a Text
We are wired for connection. I may send a voice note to a friend, respond to a message, or share a sunrise photo. It reminds me: I’m not doing this life alone. But I’m fortunate to have my Husband with me every morning - and we enjoy talking to each other!
Since beginning this ritual, my mornings feel smoother, my mind steadier. There’s a grace to how the day unfolds—and it starts with how I greet it.
This is yoga too. Not just poses, but presence. Not just movement, but meaning.
If you're in your 50s, 60s, or beyond—and you’re seeking longevity with softness—this ritual is my love letter to you 🌿
Let this be your invitation to create a gentle rhythm that honors your body, mind, and soul.
Would you like to experience this kind of morning in Italy?
Join me for the Awaken & Restore Yoga Retreat in Lucca, Italy – September 6–13, 2025.
~ Daily gentle yoga
~ Mediterranean meals
~ Restorative rhythms for longevity
Learn More & Book Your Spot ➝
