Yoga Poses For Seniors

Are You A Senior? Then These Yoga Poses Are Must For You

You can do yoga at any age–really! It depends on what type of yoga you do and the speed with which you can do it. 

Yoga might help you age better by keeping you flexible and building your strength through low-impact moves.

Yoga is a good choice because it is non-intrusive and can be practised anywhere.

What type of yoga is best for seniors?
One most important benefit of yoga is that it recognizes what your body needs. 

For example, if someone has arthritis or other health issues, they can modify most yoga poses to fit their needs.

Yoga has many benefits, such as stress relief, increased blood flow, improved breathing, and lower blood pressure. 

Yoga can also help prevent chronic diseases such as diabetes and heart disease. It is a great way to relax and enjoy the present moment. 

Different Asanas or poses help with other body areas and can be adjusted to fit your body’s needs.

Let’s first discuss the Benefits of Yoga for Seniors:

  • It keeps your mind sharp
  • Lowers blood pressure
  • Reduces stress and anxiety
  • Improves your balance and stamina
  • It improves sleeping habits
  • It slows down the ageing
  • It reduces back pain
  • Helps with arthritis and joint conditions.

Now, let’s discuss different yoga poses for Seniors: 

Mountain Pose

This yoga pose helps with balance and grounding through the feet. It’s an excellent pose for seniors as their postures start to slouch and are also suitable for keeping the feet healthy and strong. The pose also reduces stress and anxiety.

What is mountain pose good for?

Tree Pose

This yoga pose helps with self-awareness and balance. It allows seniors to better their endurance and strengthen their back and core.

In addition, studies have shown that this Pose can reduce stress, lower blood pressure, improve sleep, and aid digestion. 
What are the benefits of tree pose?

Standing Forward Bend

This yoga pose helps with flexibility in the spine, hamstrings, shoulders, hips, and ankles. It also works to ease tension within the muscles of the upper body while also strengthening them. 

Cow Pose

This yoga pose helps with stretching and strengthening the back muscles, shoulder muscles, and chest. It also works to improve circulation by bringing fresh blood and oxygen to the muscles. 

What are the benefits of cow pose?

Cobra Pose

The cobra pose helps stretch the back, shoulders, and neck while also boosting the immune system.

What is the Cobra Pose good for?
It is an excellent pose for seniors that are beginning a yoga routine as it increases flexibility in the spine, builds core strength, improves balance, and aids digestion. 

Hand-to-Big Toe Pose

This Pose is excellent for older adults because it improves circulation and lung capacity in the body. It also strengthens the muscles and joints.

Reverse Prayer Position

This yoga pose is good for strengthening the hips, back, legs, core, and balance. It’s also good to relax the nerves and muscles in elders’ bodies and prevent stiff necks or shoulder issues.

How do you reverse your prayer pose?

Child Pose

This yoga pose is excellent for seniors as it helps them to improve flexibility, build strength in the hips and thighs, and lower back. It also works to increase the blood flow throughout the body as well as improve digestion. 

How long should you hold child's pose?

In addition, this Pose calms the nervous system. It also relaxes the back, helping to relieve backaches.


This Pose is excellent for seniors to take time out from everyday stress and busy schedules. It helps improve sleep and digestion. 
How do you perform Savasana?

This Pose is also perfect for clearing the mind and reducing anxiety and depression. It’s also known to help relieve arthritis symptoms, such as pain, swelling, stiffness, lower back pain, fatigue, mood disorders, hypertension (high blood pressure), anxiety disorder, and heart problems.

Triangle pose

Hip problems are widespread among seniors. Triangle poses, also known as Trikonasana, helps strengthen and stretch the hip region.

It helps with regulating blood pressure--and ailment often suffered by senior citizens.
What is triangle pose good for?

Standing spinal twist

In this Pose, seniors bring the spine to a straightened position and twist to the side. It loosens tight shoulders, relieves stress, improves digestion, and relieves arthritis. 

In addition, this Pose helps to keep the spine straight, preventing slouching. It also helps strengthen the arm and leg muscles, ensuring that seniors are firm on their feet.

Side Plank

This Pose strengthens core muscles through a straight leg position. It also helps with proper posture, balance, and concentration. 

In addition, senior citizens with increased stiffness can experience relief from this Pose and blood pressure issues caused by low blood flow through the body.

Butterfly Pose

This Pose is excellent for seniors as it helps to improve concentration, balance, and flexibility. 

What is butterfly pose good for?

It also helps precise bowel movements, thus regulating digestion. It also expands the thighs and knees, reducing joint stiffness and pain.

Wind relieving pose

This Pose helps relieve back pain caused by stiff hips and the spine. This Pose releases flatulence, a common digestive issue among seniors. 

It also relieves stress, increases blood circulation, and calms the mind. Improves blood circulation to the hip joints, releasing tension in the area.

Split-Leg Standing Pose

This Pose is excellent for those who are elderly, as it increases lower back mobility and improves circulation. The pain-relieving effects of this yoga pose help with joint issues and arthritis.


This Pose is excellent for upper back strength and preventing forward head syndrome. Some magnificent characteristics of Sphinx are that it is tender and accomplishes an excellent task of opening up the chest and working the rear deltoids.


Yoga is a great way to improve your life at any stage of your life. It can help you stay healthy and prevent many ailments as you age. 

I hope this article helps bring awareness about the benefits of yoga and encourages seniors to begin their journey into yoga!

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