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Yoga for Seniors

Yoga refreshes your mind and spirit. Tones your body. Keeps your internal organs and hormonal system in balance. All the more reason for people of all ages to do yoga.

Here are some FAQs about yoga for seniors:

1. Can seniors (above 60 years) do yoga?

It is possible for people of all ages and all walks of life to benefit from the various techniques that yoga offers.

2. What is the best kind of yoga for seniors?

There is a range of standing, sitting, lying down and chair yoga for you to choose from in this article enjoy some examples that may be of benefit. Always consult your health care professional before starting exercise and new activities.

(A) Standing yoga asanas

Trikonasana (Triangle Pose) Yoga posture for seniors
  • Hip problems are routine among seniors. Trikonasana helps strengthen and stretch the hip region.
  • It helps regulate blood pressure, a common complaint amongst the elderly.


Katichakrasana (Standing spinal twist) yoga posture for seniors
  • Helps to keep the spine straight, preventing slouching.
  • Helps strengthen the arm and leg muscles, ensuring that seniors are firm on their feet.

(B) Sitting yoga asanas

Badhakonasana (Butterfly pose) for seniors
  • Helps clear bowel movements, thus regulating digestion.
  • Stretches the thighs and knees, reducing joint stiffness and pain.


Shishuasana (Child Pose) for Elderly Beginners


  • Calms the nervous system.
  • Relaxes the back, helping to relieve backaches.


Marjariasana (Cat-stretch Pose) sequence for senior early beginners
  • Makes the spine flexible, reducing the stiffness that comes with age.
  • Releases back pain.
  • Massages the digestive organs and improves digestion.
  • Tones the abdomen.
  • Improves blood circulation.
  • Relaxes the mind.

You may do body rotations, if possible.

(C) Yoga poses lying on the back or stomach

Bhujangasana (Cobra pose) yoga asana for seniors

Bhujangasana (Cobra pose)

  • Improves blood circulation that weakens with age.
  • Strengthens the back and shoulders, helping seniors feel more energetic
Shalabhasana (Locust Posture) yoga pose for seniors
  • Tones the neck and back muscles, increasing flexibility.
  • Tones the abdominal organs, improving digestion.


Pawanmuktasana (Wind relieving pose) stretches for senior practitioners
  • Releases flatulence, a common digestive issue among seniors.
  • Increases blood circulation to the hip joints, releasing tension in the area.

(D) Chair yoga for senior citizens

Seniors and office-goers may find these poses convenient, as these can be done while sitting on a chair.

Neckroll, cow stretch, seated forward bend, eagle arms, seated spinal twist and temple rub are all chair yoga that has immense benefits. such as:

  • Chair yoga relaxes the neck and back muscles, releasing stress from the body.
  • Helps alleviate body pain, tension, and fatigue.
  • Can increase flexibility, enabling seniors to bend and reach the toes.
  • Helps coordinate body movements and improves a sense of balance.
  • Increases overall muscle strength.

4. How does yoga for seniors differ from general yoga?

The difference lies in the effort and time spent in a posture, and the flexibility involved. If you have high endurance levels, you will be able to perform the cardiovascular movements and abdominal exercises to satisfaction.

5. What are the different benefits of yoga for seniors? 

  • Yoga helps to keep the joints steady and flexible.
  • Helps maintain healthy bones and muscles.
  • Improves digestion and clears bowel movements.
  • Regulates blood pressure.

One of the best things about yoga for seniors is the chance to mingle and bond with others. This priceless addition keeps the mind engaged and happy. Alleviating depression and loneliness. Enjoy your yoga at any ageJust keep some guidelines in mind.

7. What precautions should seniors take?
  • Substitute warm-ups with brisk walking and joint movements.
  • Practice yoga under a trained yoga teacher and discuss your ailments with him/her.
  • Focus on repeating poses rather than holding any posture.
  • Rest adequately after each pose.
  • Make sure that your body has adjusted to your daily yoga routine before trying out new asanas.

Source: www.artofliving.org

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