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In this episode of the Yoga Strength Academy podcast, host Heather Monthie addresses common questions about integrating yoga into fitness routines, specifically for women over 40. Heather covers key topics such as flexibility, yoga as a form of workout, the role of yoga in weight loss, and the types of yoga suitable for older adults. She also discusses how to adapt yoga practices for those with injuries or joint pain using props, and emphasizes the importance of whole foods and proper nutrition over supplements. Heather shares her expertise and personal experiences to encourage listeners to explore various styles of yoga and find what fits best for their individual needs.

00:00 Introduction to the Yoga Strength Academy Podcast

01:57 Addressing Common Yoga Concerns

04:37 Yoga as a Workout: Benefits and Misconceptions

08:40 Yoga and Weight Loss: The Mind-Body Connection

13:39 Choosing the Right Yoga for Your Age

19:21 Yoga Modifications for Injuries and Joint Pain

21:26 Listening to Your Body in Yoga

23:23 Using Props to Enhance Your Yoga Practice

27:26 The Role of Supplements in Fitness

32:18 Finding the Right Yoga Community

35:22 Introducing the Yoga for Beginners Over 40 Program

39:39 Conclusion and Podcast Direction

If you’re over 40 and thinking about trying yoga but feel unsure because you’re not flexible or haven’t worked out in a while you’re not alone. As a yoga teacher who specializes in helping women over 40 feel strong, confident, and at home in their bodies again, I get a lot of questions like:

In this blog post (and podcast episode), I’m breaking down the 7 most common questions I get from women who want to bring yoga into their wellness routine  but feel like they’re starting from scratch.

YES  a thousand times yes.

Flexibility is a result of doing yoga, not a requirement. Just like you don’t need to be strong to start lifting weights, you don’t need to be flexible to start yoga. Yoga is about turning inward  reconnecting with your breath, your body, and your sense of self  not performing Instagram-worthy poses.

With consistent practice, you’ll notice not just improved physical flexibility, but also more mental clarity and emotional resilience. Flexibility is just the bonus.

Yoga can be a workout depending on the style and your goals.

If you’re training for a bodybuilding competition or marathon, yoga will support your training through mobility and recovery. But if your goal is to feel more energized, confident, and in tune with your body, yoga can absolutely be the foundation of your fitness routine.

From slow flow to power yoga to yoga trapeze, there are many styles to explore  and some are incredibly strength-focused. The key is consistency and finding a class that fits your body and your lifestyle.

It depends but yoga is an incredible support tool on your fat loss journey.

Weight loss ultimately comes down to being in a calorie deficit. But staying in a deficit consistently is where most people struggle. That’s where yoga comes in:

I’ve personally seen women lose inches and improve their relationship with food simply by showing up on their mat a few times a week.

Start with styles that are slower and beginner-friendly like:

Avoid fast-paced or high-heat classes right away unless you’re already very active. If you’re unsure, try out a few studios, teachers, or online classes until you find a vibe that feels good. Not every class or teacher will resonate and that’s okay!

5. What if I can’t get down on the floor or I have joint pain?

Totally valid and you can still practice yoga!

Here’s what helps:

I’ve taught yoga students recovering from serious injuries, joint replacements, and major surgeries. Yoga can meet you where you are.

Not necessarily.

Before adding supplements, focus on:

Once the basics are in place, you might consider:

Supplements should supplement a healthy routine not replace it.

Yoga can feel intimidating, especially if you’re new or coming back after a break.

The truth? You don’t have to do it “right.”
There’s no perfect pose, no gold star, and no judgment. A good yoga teacher will give you clear guidance, multiple options, and help you feel safe and supported.

If a studio or teacher made you feel unwelcome or confused, that’s not a reflection of you  it just wasn’t your place. Keep trying. You’ll find your yoga home.

If you’re ready to dip your toe into yoga, I created something just for you.

👉 Yoga for Beginners Over 40  This program includes:

Yoga is here for you no matter your age, flexibility, or fitness level.

Whether you’re starting over, starting fresh, or just trying to reconnect with your body, yoga offers a path back to yourself. It’s not about doing it perfectly it’s about showing up, breathing, and making time for you.