7 Yoga Poses for Seniors

“Age is a question of mind over matter. If you don’t mind, it doesn’t matter”- Satchel Paige

Rightly said, age is just a number if a person is young at heart. But whether we accept the fact or not, old age comes with a lot of health issues, which at some point holds you back, and refrains you from doing certain things you love so much. But with the help of life science, a person can remain youthful at any age. Yoga is for all–be it kids, adults, women, working people or elderly. So here is some amazing and easy yoga poses for seniors.

Tadasana (Mountain Pose)

Mountain Pose or Tadasana is the very basic pose of all asanas, and gentle yoga poses for seniors. There are several yoga asanas that are a development of this pose. Great for seniors, it can be practiced at any time of the day. But if you want to perform other poses in addition to this one then do it in the morning on an unfilled stomach. Try to hold the asana for about 10-30 seconds and increase gradually.

Health Benefits: The pose strengthens thighs, ankles, and knees, tones the abdomen, increases blood circulation, improves posture, reduces flat feet, and relieves sciatica.


Balasana (Child Pose)

Practice this pose in the morning on an empty stomach. It is a beginner level pose and resembles the child’s position in a womb. Hold the pose for around 30 seconds to one minute or as long as possible.

Health Benefits: Balasana helps release tension, improves body functioning, relieves anxiety, calms the body, mind, and soul, promotes blood circulation, and stretches muscles, especially of the back, chest, and shoulders.


Adho Mukha Svanasana (Downward Facing Dog Pose)

The pose looks difficult but can actually be performed by seniors too with ease. This asana is the beginner level Ashtanga yoga asana and one should practice this pose in the morning. Hold the asana for few seconds or more, as per your body’s comfort.

Health Benefits: Downward Facing Dog Pose is one of the best yoga poses for seniors which helps boost confidence at this age. This helps you become more active, enhances blood circulation, boosts immunity, makes the mind sharper and helps prevent Alzheimer.

Baddha Konasana (Butterfly Pose)

Baddha Konasana or butterfly pose is also known as cobbler pose. The pose is one of the gentle yoga poses for seniors and one should practice this asana in the morning on an empty stomach and clear entrails to get wholesome benefits. Be in the pose for 1-5 minutes and tweak as per your comfort.

Health Benefits: Baddha Konasana helps the oldies keep constipation at bay, stimulates bladder, kidney, and smoothens the process of menopause. It also helps with smooth and regular bowel movement, relieves fatigue, anxiety and brings you out of mild depression.


Bhujangasana (Cobra Pose)

This is one of the healing yoga poses for seniors and is great to deal with back problems and helps in improving health. You can also practice this pose in the evening; just make sure that there should be a gap of 5-6 hours between your last meal and practice session. Hold the asana for a few seconds or more, depending on the body’s convenience.
Health Benefits: Stretches the chest, shoulder, and abdominal muscles, elevates mood, increases flexibility, strengthens the spine, and improves mobility.


Trikonasana (Triangle Pose)

It is again a simple and gentle yoga pose for senior, and good for smooth bowel movement. The pose is a beginner level pose of Vinyasa Yoga Asana. Hold the asana for 30-60 seconds or more depending on your body’s convenience.

Health Benefits: Triangle pose helps in shedding pounds, balances the body, reduces blood pressure, prevents fidgeting, strengthens arms and legs, and helps the elderly to remain fit.

Savasana (Corpse Pose)

This pose is also referred as relaxing pose and is done at the end of the yoga session. In this pose, your body undergoes deep relaxation while remaining still like a corpse. It is the beginner level pose of Ashtanga yoga and Hatha Yoga forms. After completing the yoga session, be in this pose for 10-15 minutes.

Health Benefits: Savasana calms the mind, relaxes the body, cures insomnia, improves concentration, eases body, enhances the quality of life, cures common chronic ailments in elderly, good for mental health, diabetes and constipation.


So seniors, gear up and fill your life and heart with the rewarding goodness of Yoga.

7 Yoga Poses for Seniors