Yoga For Seniors: 7 Most Effective Poses For Better Living

Yoga For Seniors: 7 Most Effective Poses For Better Living

You are never too late to practice yoga. For elderly people who are searching for an effective, safe way to improve their physical and mental health, the meditation, stretching, and breathing practice of Yoga can be a great start for them. In this article, we will discuss yoga for seniors that can change their way of living completely.

Benefits Of Yoga For Seniors

Before you know what yoga exercises are for seniors, it is important for you to know what are the factors from which the seniors will benefit if they do yoga regularly from now on. Here are some benefits of yoga for beginners who are seniors. 

It stretches joints and bones

With age, the density of our bones is lost and our joints become stiffer and problems like Osteoporosis start to occur. A gentle yoga for seniors practice can be a highly effective way to prevent or slow down the process of loss of bone density, relieving the person from joint pains.

Improves stamina and balance

Yoga is slow, holding postures and measured movements can help an individual to achieve better balance and improve strength as age increases. While the person may feel a bit wobbly initially, but gradually they will find their ability to perform.

Reduces stress

With age, the amount of stress regarding many factors increases. Yoga is a great tension and stress reliever and even helps people to reduce the portion of medication that is required for their health issues.

7 Poses Of Yoga For Seniors

The benefits of Yoga in the case of seniors were convincing enough to push them to come out of their comfort zone and do these yoga exercises. There is much free yoga for seniors Youtube available that you can check out as well.

Mountain Pose

If you are looking for yoga for elderly beginners then this is for you. This yoga pose allows the performer to balance and ground through their feet. Position tall with your big toes touching each other and your heels together. Bring your abdominals in and up and then relax your shoulders back and down. Breathe 5 – 8 breaths.

Tree Pose

This is morning yoga for seniors. This pose is very effective for abdominal and leg strength. This is ideal for seniors for concentration and balance. Stand tall and then place one foot on the opposite thigh’s inner portion, either below or above the knee. Open the leg to the side, join your hands to a prayer position and hold for 5 – 8 breaths.

Bird Dog

This exercise is ideal for back support and abdominals. The health of the spine is highly crucial as we age. Start this exercise by stretching and kneeling one arm forward while keeping the opposite leg back. Imagine you have a glass on your back and bring your belly button near your spine. Hold that position for a breath and then change sides. Repeat five times.

Downward Facing Dog

This Yoga for seniors is great for improving joint health, flexibility, and strength of the all-over body. Begin on your knees and hands, tuck your toes under, and lift up your hips up and back until your body creates a triangle. Use your legs and core strength to bring back the weight as much as possible. Stay for 5 – 8 breaths, then lower yourself down, and repeat this two more times. For seniors who have wrist issues, try the Forearm Downward Dog in place, putting your forearms flat on the mat.


This yoga exercise is great for preventing forward head syndrome and for upper back strength and. Sphinx is gentle and really performs a great job of expanding up the chest and working the rear deltoids. So to do this exercise lie down on your stomach and keep your forearms on the mat and your elbows under your shoulders. Press tightly into your arms and bring your shoulder blades together and then down your back. Lift up your abdominals in and up and keep that pose for 5  – 8 breaths.

Cobbler’s Pose

This is a good way for the elderly to massage their feet and keep their hips open. Sit tall and draw the soles of the feet together as you start to open your knees out to the sides. Fold yourself in the forward position for a deeper stretch but try to avoid rounding too much in the lower back. Hold this position for 5 – 8 breaths. This is like chair yoga for seniors, beginners, and sick people.


This is yoga for seniors above 70. Savasana resets your nervous system and allows you to restore peace to the body and mind. Lie on your back in the position of final relaxation. It is good for seniors to be comfortable with letting go more often in the whole day. Lie down and allow the floor to support you. Fully relax the muscles and breathe as you lay there and then take a deep, restorative break.


Yoga has got no age. From kids to seniors this form of exercise is for all as it aims to cater to all types of humans on this earth. So if you are wondering if yoga is for you at this elderly age, then this is the right article for you. The above are a few poses of yoga for seniors that you should try at home to be both mentally and physically relaxed.

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Alessia Braun

Alessia Braun is a health, fitness, and beauty influencer who wishes to share her knowledge through her articles in News Magnify.

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