Do you ever have days when everything feels a little too much—your mind is racing, your body’s tense, and even your usual go-to activities don’t seem to help? Maybe you find yourself bouncing from one task to the next, zoning out in front of the TV, or feeling unusually short-tempered with the people around you.

As we age, life doesn’t necessarily slow down. In fact, shifting routines, health concerns, or caregiving roles can add to our daily stress. That’s where yoga—especially gentle, mindful yoga—can make a real difference.

Yoga isn’t just about stretching or building strength (though it helps with that, too). It’s a practice that creates space: in your body, your breath, and your mind. Even a few minutes a day can help you feel more grounded, focused, and resilient.

Here are five simple yoga-inspired strategies to help you cultivate inner calm and mental clarity so that you can move through your days with greater ease and grace.

1- Set aside time for quiet

I know mothers who deliberately rise at least 30 minutes before the rest of their household so they can enjoy their first cup of coffee alone. Often, this time also serves to help them review and plan the day. But even 5-10 minutes of quiet, looking out a window or savoring a cup of tea, can refresh and restore you.

In the evening before bed, set aside a few minutes of quiet time to ponder the day’s events or make the next day’s to-do list. Not only will taking time to process the day soothe your mind, it may also help you sleep better.

2- Clean off one surface

Whether It's your bedroom dresser or the console of your car; create one place that is clutter-free. You’ll be amazed at how soothing and refreshing this can be. Decorators advise leaving empty space between furniture and wall art because of the pleasing effect of that unadorned space.

The same idea works in other parts of our homes. Even if only for a day, clear off one surface on your desk or kitchen countertop and savor the mental effect of emptiness space.

3- Take a Deep Breath

I like to think of the breath as a “portable” yoga practice. Breathing requires no special equipment and can be done anywhere and at any time of day.

Stress, anxiety, and fear frequently trigger us to hold or suspend our breath, which heightens the stress response. When you notice this, take a deep breath. Let it out slowly with the sound of “shhh” and notice the effect. You can do this in the grocery store checkout line, sitting at a red light, or waiting at the doctor’s office. Repeat as needed.

Learn more about portable yoga practices here.

4- Move Frequently

Movement creates space. Stretching is particularly effective for creating space in our muscles and joints. Think about how you feel after a yoga class where you’ve moved and stretched all your muscles. The result is a lightness and sense of freedom in both your body and mind. So try standing up and stretching your arms overhead, or circle your wrists and ankles to invite openness into your joints.

If you’re feeling more ambitious, get in the car and drive to different local neighborhood and take a walk. I guarantee the change of environment as well as movement will leave you feeling refresh and re-energized.

5– Meditate Daily

Contrary to what you may believe, you don’t have to “empty” your mind in order to meditate. Instead, take five minutes to notice your thoughts. Pay attention to the types of thoughts that routinely occupy your mind such as worries, plans for the future, regrets, etc.

Then, focus on something in your environment like the sound of birds outside your window. Tune into those sounds and really listen. If you notice that your mind has wandered back to worries or plans, gently steer it back to the sound of the wind and birds in the trees. With persistence and patience, your meditation practice will create an everyday sense of calm and spaciousness.

Remember, small steps can lead to big shifts. You don’t need to twist yourself into a pretzel or power through an intense workout to feel better. Gentle, mindful movement and breath can go a long way—especially when your body doesn’t move like it used to.

If you're looking for support, I offer both online and in-person yoga classes designed specifically for people over 50. Whether you're dealing with stiffness, limited mobility, or just want a more age-friendly approach, there's a place for you here.

✨ Join me and discover how accessible, therapeutic yoga can help you feel stronger, calmer, and more at home in your body—right where you are. Register here for a FREE 30-minute consultation to learn more.

Be well!

published 8/2/20; updated 6/22/25

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Wisdom Tree Yoga’s goal is to share the transformative benefits of yoga with real people living with real-life challenges. We welcome students of all levels, offering a safe, supportive environment that is inclusive, accessible, compassionate, and joyful. Join us, follow us, stay in touch with us by clicking HERE.