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Yoga For Seniors – Best Yoga Poses For Seniors

Yoga For Seniors – Best Yoga Poses For Seniors

Although aging offers many gifts – wisdom, grace, maturity, and perspective, to name a few – it also comes with challenges. The risk for life-threatening illnesses increases, including cardiovascular disease and diabetes. Pain from osteoarthritis and joint pain also increase with age along with the struggle with impaired balance and declining memory. 

All of these can affect the quality of your sleep, and sleep for seniors is essential to help prevent mental decline and keep your immune system healthy, among many other reasons. The good news is that there are many things you can do to improve your overall health and well-being, even in your twilight years – and one highly effective way to counteract the challenges of growing older is to start practicing yoga.

Benefits of Yoga for Seniors

Yoga is a beneficial form of exercise for anyone, but here are some ways that yoga is specifically good for seniors.

Better Balance and Stability 

Yoga strengthens your muscles gently but effectively, reducing your likelihood of falling. In addition, in the case of a fall, the increase in stability and strength that yoga grants will help you recover.

Improved Flexibility and Joint Health

A recent study revealed that yoga is particularly effective in managing osteoarthritis. Yoga’s low impact moves also loosen your muscles as well as tone your supportive muscles to protect against injury.

Improved Respiration

Unfortunately, a lower tolerance for physical exertion and other respiratory limitations come with age. However, recent research has shown that elderly women who  incorporated yoga in their daily routine for 12 weeks showed a significant increase in respiratory function.

These are only a few of the benefits of yoga for seniors. Now, let’s look at which yoga poses are especially good for an aging body and mind. 

Best Yoga Poses for Seniors

Mountain Pose


Mountain Pose helps you ground your feet and improve your balance. It’s a simple pose, also known as an asana, where you stand as tall as possible with your heels together and your big toes touching. Draw in your abdominal muscles, relax your shoulders back then down, and breathe six to eight breaths while engaging your leg muscles.

Tree Pose

Tree Pose is effective in strengthening your legs and abdominals and improving your concentration as you stand on one leg and prop your other foot on your inner thigh just below or over the knee. Hold your hands in front of you in prayer position and hold the position for six to eight breaths. 

Sphinx Pose

Sphinx Pose is excellent for strengthening your upper back and helping to protect against forward head syndrome. It also promotes keeping your heart open by expanding your chest while working your rear deltoids. Lie on your stomach with your forearms on the mat and your elbows under your shoulders. Draw your shoulder blades back as you press your arms down firmly and pull your abdominals in. Hold for six to eight breaths.


You will finish your yoga session with Savasana for the ultimate in relaxation. This pose resets your nervous system and helps you restore peace to both your mind and body. Simply lie down on the mat and allow the floor to support you as you lie with your arms resting outward at an angle and your palms facing upward. Indulge in this restorative break for as long as you’d like.

Yoga is a great tool to help keep your body and mind in good shape as you age. Give some of the poses above a try and see what works best for you!

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