Welcome! I’m Alison. I teach women with a yoga background how to build strength. I'll help you upgrade your practice to build muscle and bone, protect your joints, and stay active.
Around midlife, hormones shift, muscle mass declines, and joints feel less stable. So the routines that used to work stop or even start hurting.
You don’t need to abandon yoga but you do need a new approach. Asana Strong blends yoga awareness and alignment with strength training and movement science. So you age gracefully, stay independent, and feel proud of what your body can do.
What you’ll find here
- Joint-friendly strength progressions for yogis
- Bone-density and stability practices for midlife bodies
- Short, efficient routines for real life
- Guidance to keep your yoga roots while getting measurably and visibly stronger
Want a personalized plan or details on the Asana Strong program? Schedule a Strength Audit.
calendly.com/makepracticemiraculous/strength-audit
Alison Starr
Your grip strength says a lot about your longevity.
Research links grip strength to independence, cardiovascular health, and your ability to keep doing the things you love — pickleball, baking, playing with the grandkids.
If you've done yoga for years or decades, chances are your grip is not as strong as you think. Learn more in this podcast episode.
#YogaOver40 #YogaForStrength #WomenOver40 #AsanaStrong #MidlifeMovement #MidlifeWoman #AgingWell #FunctionalFitness #Longevity #FunctionalYoga
1 week ago | [YT] | 1
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Alison Starr
Where does your body hold chronic tension?
Lower back. Outer hips. Neck?
Have you wondered why it's become so persistent? Why stretching doesn't make much of a difference?
For women over 40, rolling and myofascial release is essential. In Asana Strong, we call this a Perfect Warm Up.
#YogaOver40 #WomenOver40 #FunctionalYoga #AsanaStrong #MidlifeMovement #MidlifeWoman #LowerBackPain #YogaForStrength
1 week ago | [YT] | 0
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Alison Starr
If your lower back is always tight and achy. Try this 2 movement sequence.
#YogaOver40 #LowerBackPain #FunctionalYoga #YogaForStrength #WomenOver40 #CoreStrength #AsanaStrong #MidlifeMovement #YogaStrong #FunctionalFitness
2 weeks ago | [YT] | 0
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Alison Starr
Wanna keep walking and hiking? Work your glutes and outer hip muscles. They do more than move your legs.
They stabilize your pelvis, protect your knees, and support your lower back.
When these muscles are sleepy, your knees compensate. Your lower back tightens up. And your gait gets clunky.
Strengthen here and everything below gets steadier and smoother.
#YogaOver40 #YogaForStrength #FunctionalYoga #WomenOver40 #AsanaStrong #MidlifeMovement #YogaStrong #KneePainRelief #BalanceTraining #FunctionalFitness
2 weeks ago | [YT] | 5
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Alison Starr
A tight psoas hinders everything. Your breathing, your posture, your core.
Try these 2 releases. One with a blanket, one with a ball.
You'll be surprised at how much change they create.
#YogaOver40 #CoreStrength #YogaForStrength #FunctionalYoga #WomenOver40 #AsanaStrong #MidlifeMovement #YogaStrong #LowerBackPain #FunctionalFitness
2 weeks ago | [YT] | 0
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Alison Starr
This is why your lower back stays tight no matter how much you stretch it.
The thoracolumbar fascia — the dense connective tissue that wraps your lower back - might be doing the work of your core, plus it's chronically compressed from poor posture, long hours sitting, rigid with stress, and pulled tight by shallow breathing.
To resolve the tightness, you need a combination of myofascial release + core strengthening + posture transformation through strength building.
This is what we do in each Asana Strong practice.
#YogaOver40 #LowerBackPain #FunctionalYoga #YogaForStrength #WomenOver40 #AsanaStrong #MidlifeMovement #AnatomyTrains #CoreStrength #FunctionalFitness
2 weeks ago | [YT] | 3
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Alison Starr
What longevity test surprised you most? 👇
Sit to stand. Dead hang. Single leg balance. Grip strength.
Most women over 40 who practice yoga pass some easily and are SHOCKED by others. The ones that surprise you are worth training.
For example, my grip strength sucks. I thought I'd crush the dead hang after all the handstands, arm balances and inversions. Nope. The flexibility required in yoga has set me waaaaaaay back in forearm, wrist, and finger strength.
Tell me about your discoveries below! I'd love to know what this community is experiencing.
#YogaOver40 #WomenOver40 #FunctionalYoga #AsanaStrong #MidlifeMovement #MidlifeWoman #AgingWell #YogaForStrength
2 weeks ago | [YT] | 4
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Alison Starr
Grip strength is one of the strongest predictors of longevity we have. It's tells the tale of upper body strength, independence, and cardiovascular risk.
Most yoga practices diminish grip strength because the ROM in your wrist is so high.
But grabbing a dumbbell or kettlebell for lunges will build it! Or you can play tug of war with a Border Collie. 🐾
#YogaOver40 #YogaForStrength #WomenOver40 #AsanaStrong #MidlifeMovement #AgingWell #FunctionalFitness #FunctionalYoga
2 weeks ago | [YT] | 0
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Alison Starr
Seven tests for how long and how well you'll live. Now let's train them.
In this one practice, we'll work through all seven. In order. You'll build your grip, arms, core, ankles, balance and more.
For women over 40, this is where the longevity conversation gets real. Less like theory, more like a checklist.
These tests tell you: this is what you need to do in order to move freely when you're 80.
#YogaOver40 #YogaForStrength #WomenOver40 #AsanaStrong #MidlifeMovement #MidlifeWoman #AgingWell #FunctionalFitness #Longevity #FunctionalYoga
2 weeks ago | [YT] | 0
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Alison Starr
This muscle is why so many women over 40 struggle with low back pain, hip tightness, and a core that never engages the way it should.
The psoas.
It connects your spine to your femur. Shares fascial tissue with your diaphragm. Links your breathing, your core, your spine, your leg, and more.
It's big. And deep. And elusive.
When you release it, there is space and connectivity at the very center of your body.
#YogaOver40 #CoreStrength #YogaForStrength #FunctionalYoga #WomenOver40 #AsanaStrong #MidlifeMovement #AnatomyTrains #DeepFrontLine #LowerBackPain
3 weeks ago | [YT] | 7
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