Yoga Exercises For Senior Citizens | Yoga Poses For Old People

Sep 28, 2020

Is your progressing age stopping you from practicing yoga? Are you worried to start new exercises because you are above 50? Do you want your elderly parents or grandparents to maintain a healthy life with some easy exercises? Are you excited about the many benefits of yoga but you do not any injuries? Well, let us tell you that some yoga exercises can be easily practiced by senior citizens.

You are never too early or never too late to start practicing yoga. We have all heard this statement and let me tell you, it is true. Every age is the right age to get into yoga practice. But of course, the sooner the better. Many people get intimidated by the twisty yoga asanas and gravity-defying yoga postures. They usually think that yoga practice starts early in life and only those who have been practicing yoga for a long time can do it effectively. However, yoga exercises for seniors are practiced by many elderly people all over the world. They are some easy yoga poses that do not require any major twists or turns. These poses help in maintaining a healthy body and mind. However, if you face any specific condition, you are advised to consult your doctor. 

Why should senior citizens practice yoga exercise?

Old age can be tough for many people. While some battle health issues, for many others it is nothing but only days passing slowly without any enthusiasm or zeal. Elderly people also experience mild depression due to lack of an active life, and reduced social engagements. 

Yoga helps the elderly by providing the following benefits:

  • Better posture and flexibility: Yoga poses for seniors help them by improving their postures and increasing flexibility by easing the muscles and joints.

  • Relieves anxiety and stress: Regular practice of yoga helps in reducing the symptoms of anxiety and stress. Meditation and breathing exercises help find peace and calm which helps in the reduction of the stress hormone, cortisol. 

  • Improved sleep quality: Yoga helps in getting quality sleep by treating insomnia and calming the mind and body. 

Some yoga poses for seniors are:




Also known as Samasthiti, this standing pose is a very gentle yoga asanas. It is a very popular resting pose that helps improve posture. 

Benefits of Tadasana for the elderly:

  1. Improves posture and balance by strengthening the spine.
  2. keeps the ankles, thighs and joints healthy.
  3. Improves concentration. ((yoga for concentration)


How to do Tadasana:

  • Stand on a comfortable flat surface with the feet little apart from each other.
  • Ensure that your weight is placed on both feet equally.
  • Inhaling, gently lift your arms towards the sky taking them above your head.
  • Interlock the fingers making sure your palms are facing up.
  • Relax your entire body.
  • Maintain a steady vision.
  • Exhale as your release the position.  

Baddha Konasana or Butterfly Pose




This seated yoga exercise is very easy for senior citizens. It is also known by a few other names such as the butterfly pose, the cobbler’s pose, bound angle pose or the throne pose. It is important to remember that this yoga pose is to be avoided in case of groin or knee injury. 

Benefits of Baddha Konasana for the elderly:

  • Improves flexibility in the knees, things and groins.
  • Boosts the health of the kidneys, prostate glands, ovaries, and bladders.
  • Reduces exhaustion.
  • Improves digestion.
  • Improves the health of the lower back. (Yoga For Back pain)


How to do Baddha Konasana:

  • Sit straight on a comfortable surface.
  • Keep your legs straight in front of you.
  • Gently bend the knees and bring in the feet towards the pelvic region.
  • Make sure that the soles of both the feet are touching each other.
  • Place both hands under the feet holding them firmly to give support.
  • Inhale deeply. 
  • Exhaling, press the thighs and push the knees down to the floor.
  • Bring the knees up.
  • Repeat the motion, flapping the thigs like the wings of a butterfly. 
  • Continue doing the asana for a few times, and then gently release the pose.


Balasana or Child’s pose



Also known as shishuasana, balasana or child’s pose is another resting yoga pose. It is also very easy to perform which makes it very popular maong the beginners and the elderly.

Benefits of Balasana for the elderly:

  • Relaxes the back.
  • Relieves exhaustion, anxiety, and stress.
  • Stretches the spine, ankles, hips, and shoulders.
  • Aids in digestion (Y(Yoga for indigestion problem)


How to do Balasana:

  • Sit on your heel on a comfortable surface with your hips on the heels.
  • Getly move forward. Make sure your forehead is touching the floor.
  • you can keep your arms along your body, or in front of you just beside your head. 
  • Hold the position for a few seconds and then release it. 


Adho Mukha Svanasana or Downward Facing Dog Pose



This esay pose is one of the asana in the sun salutation sequence. It is a gentle asana which is why it is preferred by beginners and the elderly. 


Benefits of Adho Mukha Svanasana for the elderly:


How to do Adho Mukha Svanasana:

  • Get into all fours.
  • Exhale, and push out your hips gently. 
  • Straighten the elbows and knees, and form an inverted V.
  • Make sure to keep the hands shoulder-width apart and the legs hip-width apart. Keep the feet straight and toes pointed towards your head.
  • Take deep breaths and look towards your torso.
  • Hold the position as long as you are comfortable while taking in deep breaths.
  • Exhale and gently release the pose by coming back to all fours.


Trikonasana or Triangle Pose



Also known as Utthita Trikonasana, it is a easy standing asana. It can be easily practiced by the elderly every day. 

Benefits of Trikonasana for the elderly:

  • Aids in digestion
  • Reduces stress
  • Strengthens thighs, knees, hips, ankles, chest, spine, etc.


How to do Trikonasana:

  • Stand straight with your arms open sideways parallel to the floor.
  • Keep the legs at about 3 feet apart.
  • Shift the right foot towards the outer side and slowly turn the left foot inward.
  • Slowly bend the torso tilting towards the towards the right, without moving forward.
  • Bend completely to reach close to the right ankle, and then touching the floor.
  • Stretch the left arm up, lift the head upward with a fixed straight gaze. 


There is also something called chair yoga exercise for seniors, that is also becoming very popular. It is excellent for those elderly ones who are facing isuues with their balance, or those who are a little under- confident to practice yoga for the first time. Chair yoga poses are a great way to slowly build up confidence to practice yoga and learn the basic asanas. This style of yoga practice is aslo very effective and helps the seniors remain active and fit. All you haveto do is to make sure that you have a strong, sturdy, and a comfortable chair. Some yoga asanas that can be done on a chair are:

  • Seated Mountain Pose or Tadasana

  • Warrior pose or Virbhadrasana I

  • Seated Forward Bend or Paschimottanasana

  • Eagle arms or Garudasana Arms

  • Seated Twist or ParivrittaSukhasana

  • Chair Cat-Cow Stretch

  • Chair relaxation or Savasana

Yoga offers benefits to everyone irrespective of age and one should not stop let age be a factor to stop enjoying its benefits. These easy yoga poses are effective and safe for everyone and with the right precautions there is no chances of injury as well. 

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