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Beginning Yoga For Seniors: 10 Gentle Poses to Start With

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Senior couple, man and woman, are holding yoga mats, looking at each other, smiling, beginning yoga for seniors
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Elyce Neuhauser

The article is verified by Elyce Neuhauser
Yoga Expert, E-RYT 500, Certified Meditation Coach

Table of Contents

Try beginning yoga for seniors to improve your flexibility, balance, and mental health. Find 10 poses to start with in this blog post.

Regular yoga practice is great for everyone as it improves overall mobility, flexibility, strength, balance, and even mental health. 

However, many older adults feel intimidated and unsure of how to begin. We’ve rounded up some basic yoga poses for seniors as an easy way to get started on the yoga mat or an alternative.

Is Yoga Safe for Seniors?

Many older adults turn to yoga to help them stay active and healthy as they age. But is it healthy to practice with medical conditions or physical limitations?

The good news is that, in general, yoga is safe for seniors 65 years and older. 

However, there are some precautions that should be taken before starting a yoga practice.

Older adults will not only reap the physical benefits of yoga but will find that the practice is also beneficial for their mental and emotional well-being. Yoga can help reduce stress and anxiety, improve mood, and promote a sense of calm and relaxation.

Benefits of Beginning Yoga For Seniors

The Centers for Disease Control and Prevention recommends that older adults get at least 150 minutes of moderate-intensity activity a week, as well as two muscle-building activities and activities that improve balance. [1] Yoga can be used as part of a primary exercise program.

Some benefits that seniors can get from practicing yoga are [2] [3] [4] [5] [6] [7] [8]

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10 Beginner Yoga Poses for Seniors

A great way to stay active and improve overall health is to practice beginning yoga for seniors. Elderly beginners can easily find simple postures to enhance their good health, including the following yoga poses that are safe for seniors.

1. Mountain Pose

a senior woman is practicing yoga, doing mountain pose_beginning yoga for seniors

Mountain Pose helps improve posture, balance, and overall strength.

How to practice:

2. Chair Pose

a woman is practicing yoga, doing chair pose_Beginning Yoga For Seniors

Chair Pose strengthens the legs and core while also improving balance.

How to practice:

3. Warrior II

a senior woman is practicing yoga, doing warrior 2 pose_beginning yoga for seniors

Warrior II Pose stretches and strengthens the hips, shoulders, and legs.

How to practice:

4. Triangle Pose

a senior woman is practicing yoga, doing triangle pose_Beginning Yoga For Seniors

Triangle Pose improves balance and not only stretches the obliques and thighs but strengthens them, too, along with the hips, core, and back. 

How to practice:

5. Tree Pose

a senior woman is practicing yoga, doing tree pose_Beginning Yoga For Seniors

Tree Pose improves balance and strengthens the legs and glutes.

How to practice:

6. Downward Facing Dog

a senior woman is practicing yoga, doing downward facing dog_Beginning Yoga For Seniors

Downward Facing Dog improves the posture and stretches the wrists, hamstrings, and calves while strengthening the arms and shoulders. 

How to practice:

7. Cat-Cow Stretch

a woman is practicing yoga, doing cat and cow pose_Beginning Yoga For Seniors

This gentle yoga stretch for seniors helps improve spinal mobility and reduce back pain.

How to practice:

8. Bridge Pose

a senior woman is practicing yoga, doing bridge pose, Beginning Yoga For Seniors

Bridge Pose strengthens the glutes and lower back while also stretching the chest and shoulders. 

How to practice:

9. Cobra Pose

a senior woman is practicing yoga, doing cobra pose_Beginning Yoga For Seniors

Cobra Pose stretches the whole front body, strengthens the back muscles, and improves spinal mobility. 

How to practice:

10. Child's Pose

a senior woman is practicing yoga, doing child's pose_Beginning Yoga For Seniors

Child’s Pose helps stretch the back and shoulders, promotes relaxation, and reduces stress.

How to practice:

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Bottom Line

Remember to listen to your body and go at your own pace when practicing beginning yoga for seniors. If you experience any pain or discomfort, stop and talk to your instructor or doctor. Practice regularly to improve mobility, strength, and flexibility and to reduce stress

Disclaimer This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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