Yoga for Longevity: Mobility, Mindfulness, and Vibrant Health

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More than half of women over fifty will break a bone because of osteoporosis in their lifetime. It's usually silent, no symptoms until something breaks, which means a lot of women are losing bone density right now and have no idea.

If you've recently been diagnosed with osteoporosis or osteopenia, you've probably been handed a long list of don'ts. Don't bend, don't twist, be careful. And now you're w...

The word that's right on the tip of your tongue. Walking into a room and forgetting why you came in. The little "senior moments" that make you wonder what's ahead. If you're over 60 and you've wondered whether there's anything you can actually do to support your brain, this episode is for you.

Years before she had the research to explain it, Mikah Horn was teaching daily yoga in a memory care unit, watching something remarkable happ...

What if you can't control the middle of your day, but the two moments that frame it, the very start and the very end, are entirely yours?

In this personal episode, Mikah Horn steps off the mat to share 3 small rituals she's been using to live with more intention, and not one of them involves a yoga pose. A morning practice she recorded in her own voice, a simple way to close the day, and a sound experiment she's been enjoying in bet...

If you've recently been diagnosed with osteoporosis or osteopenia, you've probably wondered which yoga poses you're supposed to avoid. This episode gives you the answer, and then something more useful: ONE simple thing to focus on that keeps your spine safe in almost any movement.

For years, the advice for osteoporosis was strict and a little scary: don't bend, don't twist, don't lift anything heavy, be careful. But the current guid...

Women over 60 are losing strength without realizing it. There's no pain and no warning, just a day when getting up off the floor takes more than it used to. That gradual muscle loss is called sarcopenia, and in this episode, yoga therapist Mikah Horn explains why it happens, why it speeds up for women after menopause, and why you can build strength at any age, without the gym or heavy weights.

She also unpacks the connection between...

What does new research actually say predicts how well you'll age, and are you already doing the things that matter most?

There is an enormous amount of research on healthy aging, and most of it shows correlation rather than causation. But a few findings are genuinely useful. In this episode of Yoga for Longevity, Mikah Horn walks through two recent studies that stuck with her: one on muscular strength, measured by grip strength and ...

If you've recently been diagnosed with osteoporosis or osteopenia, you've probably been told a lot of things to avoid: Don't bend. Don't twist. Be careful with yoga. And if you've stopped doing the movement practice you love because you're not sure what's safe anymore, this episode is for you.

In this conversation, Mikah Horn answers the two questions she gets asked most often by students who've been recently diagnosed: Is yoga safe...

What really causes that rounded upper back posture as we age? In this episode, Mikah Horn explores hyperkyphosis and why it’s about so much more than “standing up straight.” From movement habits and muscle imbalances to breathing, balance, bone health, and osteoporosis, this conversation unpacks the deeper reasons posture changes over time and what we can actually do to support a stronger, more resilient body.

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What happens when the constant pressure to fix yourself becomes its own form of exhaustion?

In this reflective episode, Mikah Horn shares insights inspired by hosting her first yoga retreat in Costa Rica, held at the very same retreat center where she completed her yoga teacher training 10 years ago. Returning to that space brought up a deeper understanding of a simple but powerful phrase: “Let it be.”

This conversation e...

Why does stepping away from your normal routine feel so powerful? In this episode, Mikah Horn explores the science behind that “reset” feeling so many people experience while traveling, going on retreat, or simply spending time in a new environment.

Recorded just before heading to Costa Rica to host her very first Lifelong Yoga retreat, Mikah reflects on returning to the place where she completed her first yoga teacher t...

In this episode, Mikah Horn challenges a common belief: that needing props in your yoga practice means you’re doing something wrong. With a grounded and practical perspective, this “friendly rant” reframes props as essential tools for building a sustainable, supportive practice, not shortcuts or crutches.

Whether you’re new to yoga or have years of experience, this conversation invites you to let go of outdat...

High blood pressure's long-term impact on heart health is anything but small. In this episode, Mikah Horn explores whether yoga can truly help lower blood pressure and more importantly, how it works beneath the surface.

Rather than focusing on poses alone, this conversation looks at the deeper systems involved: your nervous system, breath, and the body’s built-in pressure regulation. You’ll learn why yoga’s calming...

On the surface, many yoga classes can look the same. But the experience inside your body can feel completely different. In this episode, Mikah Horn unpacks what therapeutic yoga really means, and why it’s less about the poses themselves and more about how and why they’re practiced.

Rather than focusing on quick fixes or isolated symptoms, therapeutic yoga takes a whole-person approach. It considers your body, your nervou...

Register for the "Yoga for Longevity: Getting Up & Down" live class.

There’s a simple movement that reveals more about your health than you might expect: your ability to get down to the floor and back up again. It’s something most people don’t think about until it becomes difficult.

In this episode, Mikah Horn explores the Sit-to-Rise test, a research-backed way to assess strength, balance, mobility, and coordin...

Longevity isn’t just about what you eat or how often you move. There’s another factor shaping your health that often goes unnoticed: social connection.

In this episode, Mikah Horn explores how loneliness impacts the body in real, measurable ways, from cardiovascular health to inflammation, and why it deserves a place in the conversation about aging well. Through the lens of the bio-psychosocial (and spiritual) model, thi...

Can yoga really improve balance and help prevent falls as you age? In this episode, Mikah Horn explains why the answer is yes and why yoga may be one of the most effective ways to support steadiness, confidence, and healthy aging.

This conversation brings together the full picture of balance training. You will hear how yoga supports the body systems behind balance, including strength, mobility, proprioception, and present-moment awa...

Get the single-leg balance test video (and age comparison chart) here.

Balance is about far more than holding a pose. It’s the foundation of how you move through your life: walking, climbing stairs, getting up from the floor, and staying independent as you age.

In this episode, Mikah Horn explores why balance becomes more important over time and how even subtle declines can impact confidence, mobility, and long-term health. You...

Balance often gets attention only after it starts to feel less reliable. In this episode, Mikah Horn breaks down why balance changes with age and what is actually happening inside the body when that shift begins.

This is the first episode in a three-part series on balance and fall prevention. It introduces the three systems that help keep the body upright: vision, the vestibular system, and proprioception. You will also hear why str...

Is yoga enough for healthy aging after 50?

It’s a thoughtful question many people wonder about, especially when yoga becomes the foundation of their movement practice.

In this episode, yoga therapist Mikah Horn responds to a listener question from Christine about whether yoga alone can provide all the fitness and wellness benefits we need. The answer is nuanced. Yoga offers extraordinary benefits for mobility, balance, posture,...