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.

09/21/2026

These are a few of the yoga poses in my FREE 5-Day Yoga Challenge: Yoga for Beginners Over 50! 🧘

We actually just started TODAY (Monday) and it's not too late to join us. Comment CHALLENGE and I'll send you the link to sign up.

If you’ve been wanting to try yoga but haven’t known where to start, THIS is where I want you to begin.

Over 5 days, I’ll introduce you to yoga in a way that’s gentle, approachable, and designed specifically with healthy aging in mind.

We’ll work on the things I want you to keep for a very long time:

✔️ Mobile joints
✔️ Functional strength
✔️ Better balance
✔️ Healthy posture
✔️ Flexibility & release

And you don’t need to be flexible. You don’t need to know the poses. You definitely don’t need to look like me or even my mom. (She’s been practicing with me for a while! 😄)

I’ll show you modifications, ways to use support, and how to find the version of each pose that works for YOUR body.

Because this isn’t about becoming “good at yoga.”

It’s about using yoga to keep your body strong, mobile, balanced, and capable for all the things you want to keep doing.

Comment CHALLENGE and I’ll send you the link to sign up for free. 👇

09/18/2026

Sometimes MORE stretching isn’t what your body needs. Sometimes it needs enough support to finally let go.

That’s why I love restorative poses like this supported twist.

The bolster holds the weight of your body so your muscles don’t have to work as hard to keep you in the position. Instead of pulling or forcing yourself deeper, you get to settle into the shape and let time, gravity, and breath do the work.

Slowing down, breathing comfortably, and feeling completely supported can help shift your nervous system toward a calmer, more restful state.

Try 5 minutes on each side. Let the bolster do the work.

I know it can be hard to trust that doing less can actually be productive, but sometimes doing LESS really does give your body more. 😊 (This is something I still struggle with sometimes.)

Save this one for a day when your body (or your mind!) could use a little extra support.

09/17/2026

Strong, mobile hips do more for you than you’d think.

They support your balance, your knees and low back, and help you stay active in everything you love to do as you age.

I've really been loving adding a bit of external resistance to my yoga practice lately. 💪

Bands are a great way to do this. Not only help you build strength, but also give you feedback about where and how your body is moving, which can be really helpful for developing body awareness.

Strength for Life is one of the 5 pillars of my approach to yoga for healthy aging, so I’m a big believer in adding external resistance when it makes sense.

Save this one and give these a try the next time you want to give your hips a little extra love!

A yoga pose is not a shape your body has to squeeze itself into.There are so many ways we can adapt a pose to meet the b...
09/17/2026

A yoga pose is not a shape your body has to squeeze itself into.

There are so many ways we can adapt a pose to meet the body that’s actually practicing it.

We can change the range of motion. Use a chair, wall, or blocks for support. Change the position entirely. Or choose a variation that works better for your body today.

And that doesn’t make it a “lesser” version of the pose.

This is especially important as we get older. Our bodies change, and our yoga practice can change with us.

The goal isn’t to prove that you can make your body look a certain way in a pose. It’s to find a way of practicing that helps you build strength, mobility, balance, and confidence in the body you have.

This week on Yoga for Longevity, I’m talking about why you don’t need to get in shape before you start yoga, and what it really means to find a practice that meets you where you are.

🎧 Comment PODCAST and I’ll send you the link to listen!

09/16/2026

Those weird little shoulder blade circles have a purpose. 😄

Your shoulder isn’t just your arm moving around in the socket.

Your shoulder blade is meant to MOVE, too.

It glides around your rib cage as you reach, lift your arms overhead, push, pull, and bear weight through your hands. And all of that movement needs to coordinate with what’s happening at the upper arm and collarbone.

That’s why I love scapular circles.

‼️ And fair warning: this movement can be surprisingly hard to FIND at first! I see it with my students all the time. We’re so used to moving our arms that isolating the movement of the shoulder blades can take a little practice.

But that’s part of why we practice it.

Instead of simply stretching the shoulder, you’re exploring the different directions your shoulder blades can move while building awareness and control of that movement.

And that matters for everyday reaching AND for yoga poses where we’re putting weight through the upper body.

As a yoga therapist, this is something I come back to again and again:

Mobility first. Then control. Then we add strength.

Sometimes those funny little movements that don’t look like much are doing some pretty important work. 😉

Save this one and give your shoulder blades a few circles today!

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.

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Granbury, TX
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