Why is yoga for seniors?

Yoga for seniors
Yoga professes a complete system of physical, mental, social, and spiritual development.

Yoga has gained popularity for its positive effects on the mind and body. It’s an ancient practice that has deep spiritual and philosophical roots, consisting of:

  • Yama: Abstinence from unhealthy food and practices
  • Asanas: Postures or movements
  • Dharana: Meditation
  • Pranayama: Breathing techniques that promote mental and physical well-being
  • Ahaar: Diet practices

When performed correctly, yoga is believed to balance “chakras” or points of energy in the body, helping to maintain optimal health and mental wellness.

What are the best yoga poses for seniors?

best type of yoga for seniors
Learn about the physical and mental benefits of yoga, as well as the best yoga poses for seniors

Yoga is great for older adults, but it’s important to attempt yoga poses only after consulting a doctor and only under the guidance of a trained professional. Those with conditions such as uterine prolapse, glaucoma, disk herniation, or advanced arthritis may need to avoid certain yoga poses. Here are four types of yoga for seniors and their health benefits.

Standing yoga poses

Trikonasana (triangle pose)

  • Helps strengthen and stretch the hip region
  • Helps regulate blood pressure

Katichakrasana (standing spinal twist)

  • Helps keep the spine straight, preventing slouching
  • Helps strengthen the arm and leg muscles, encouraging stability

Sitting yoga poses

Badhakonasana (butterfly pose)

Shishuasana (child pose)

  • Calms the nervous system
  • Relaxes the back and helps relieve backache

Marjariasana (cat-stretch pose)

  • Makes the spine flexible, reducing the stiffness that comes with age
  • Reduces back pain
  • Improves digestion
  • Tones the abdomen
  • Encourages blood circulation
  • Relaxes the mind

Lying down yoga poses

Bhujangasana (cobra pose)

  • Improves blood circulation
  • Strengthens the back and shoulders

Shalabhasana (locust posture)

  • Tones the neck and back muscles, increasing flexibility
  • Tones the abdominal organs and improves digestion

Pawanmuktasana (wind relieving pose)

  • Helps release gas and relieve digestive issues
  • Increases blood circulation to the hip joints, releasing tension in that area

Chair yoga poses

Also called desktop yoga poses, these are convenient because they can be performed while sitting on a chair. Neckroll, cow stretch, seated forward bend, eagle arms, seated spinal twist, and temple rub is all chair yoga poses that have huge health benefits:

  • Relaxes the neck and back muscles
  • Helps alleviate body pain, tension, and fatigue
  • Increases flexibility
  • Improves balance
  • Increases overall muscle strength


Exercises for Seniors: Tips for Core, Balance, Stretching See Slideshow

What are the benefits of yoga for seniors?

Older adults who struggle with pain, joint stress, imbalance, osteoarthritis, and other physical limitations can benefit from incorporating a yoga practice into their daily routine. Strengthening the core muscles and improving balance also prevent the likelihood of falling, which can be a common concern as people get older. Yoga benefits include physical, mental, and spiritual. Yoga for seniors is one of the best exercises for seniors.

17 Physical and mental benefits of yoga include:

  1. Building muscle strength
  2. Enhancing balance, flexibility, and mobility
  3. Alleviating aches and pain caused by bad posture
  4. Improved digestion
  5. Improved abdominal strength
  6. Promoting better breathing and helping with lung issues such as asthma
  7. Supporting heart health (coronary heart disease)
  8. Helping with addiction
  9. Reducing stress, anxiety, depression, and chronic pain
  10. Improving sleeping habits
  11. Encouraging mindfulness
  12. Improving joint stiffness
  13. Managing psychosomatic diseases (diseases that are triggered by stress) such as diabetes, hypertension, and allergies
  14. Helping with weight loss
  15. Enhanced immune system
  16. Intellectual enhancement and improved-decision making skills
  17. Life with meaning, purpose, and direction

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Medically Reviewed on 5/3/2022