FYI: To learn more stretching techniques, check out our guide to stretching exercises for seniors.
To the uninitiated, yoga may seem like some esoteric art form; however, this simple, low-impact exercise is a great way for seniors to increase their balance and overall health.
If you’re interested in improving mobility and mental wellness through the art of yoga, this is the place to start. In this guide, we’ll expand upon the benefits of yoga for older adults and provide you with a handful of our favorite poses.
FYI: To learn more stretching techniques, check out our guide to stretching exercises for seniors.
Yoga’s benefits for seniors are vast. For some, it alleviates the painful effects of osteoporosis and osteoarthritis while reducing the risk of heart disease. Others who practice yoga see improvements in mobility, strength, flexibility, stability, and posture. They also have fewer incidents of high cholesterol and a lower risk for depression.
Regular yoga practice has been shown to increase concentration and mental clarity. During yoga, you develop more effective breathing, bodily awareness, and a sense of presence. Even by simply syncing your breathing and movement –– a common action in yoga –– your mind’s ability to stay clear and engaged grows.
While many people begin to lose bone density at age 50, yoga has been proven to slow bone thinning and reduce the risk of osteoporosis. It has also been shown to reduce the symptoms of osteoarthritis.
For older adults, falls are one of the most common causes of injury and even death, making it important for seniors to partake in exercises that improve balance. Yoga poses hone in on balance abilities in different parts of the body, decreasing your risk of a fall.
Pro Tip: In the event of a fall, a medical alert system can be a lifesaver. To learn more, read our guide to the best fall detection devices.
Yoga promotes stress reduction by helping you relax both mentally and physically. During yoga, your cortisol (stress hormone) levels drop, helping to calm you. Yoga’s deep breathing and meditative qualities all contribute to lower stress levels.
Yoga is very good at supporting the muscles that keep your spine in place. It also lets you stretch and relax each part of your back. In this way, nutrients can get into and strengthen the back muscles. There is also a large body of research that supports yoga’s effectiveness in relieving and preventing sciatica.
To perform these poses, you will want to wear fitted, stretchy clothing. You will also need a yoga mat. While the average yoga mat is only about ⅛ of an inch thick, you can also find mats that are a full inch thick. Individuals with arthritis or other joint issues can find the most comfort and support from thicker mats.
When performing these poses, you’ll want to start slowly. If you’re unable to perform a pose perfectly, it’s okay to take it slow, gradually perfecting the pose rather than forcing it.
Commonly referred to as the foundation of all standing poses, the Mountain Pose provides a full-body stretch. Here’s how you do it:
Considered one of the most popular postures in the United States, the Downward Dog aids in balance and increases flexibility throughout the entire body. To perform this pose:
The Bird Dog pose involves simple movements that strengthen the core and improves posture and balance. It is also good for strengthening and stretching the lower back. To perform this pose:
If the typical Bird Dog pose is hard on your knees, try modifying it by using a stability ball.
The Sphinx pose is considered helpful for fatigue and great for strengthening the upper back. Here’s how to perform it:
The Savasana pose has a variety of health benefits, including fatigue and headache reduction. To perform it:
If you tend to experience lower back pain or neck pain, you may want to modify this exercise by adding a pillow or bolster under your knees or neck for support.
While regular exercise is one of the best methods for seniors to maintain a healthy lifestyle, joint discomfort, aching muscles, fatigue, and other issues can make exercise more challenging. Compared to traditional yoga, chair yoga offers an easier way to practice one’s stretching, flexibility, and breathing. It’s low-impact and is safe for most seniors, even those recovering from injuries.
The ideal chair for chair yoga is stable, armless, and firm in the seat. You should begin workouts sitting on the edge of your seat with your feet on the floor, hip-width apart.
The Seated Cat Cow pose strengthens the spine and stretches the abdomen, aiding digestion. It also warms the spine, which improves the oxygenated blood flow between the vertebrae and makes neck and back movement easier. To perform this pose:
Circles open the hips and relax your spine, encouraging deep breathing and reenergizing your body. To perform:
The Seated Sun Salutation Arms exercise lengthens the spine and releases tension in the shoulder and neck while improving alignment and posture. To perform this pose:
This spine and shoulder exercise is great for posture, opening the lungs, and reducing lower back pain. It’s also useful for strengthening the core. To perform it:
The Eagle Arms pose helps alleviate tension in the upper back, shoulders, elbows, and wrists. To perform it:
Assisted neck stretches relieve tightness in the shoulders, neck, and upper back. To perform this exercise:
Yoga is an effective way to build one’s balance and overall fitness while aiding in fall prevention. In addition to making some home modifications, yoga can be an effective tool to help one age in place safely.
To learn more about our favorite ways to exercise, take a look at our helpful guides:
Depending on your fitness level, all types of yoga may be possible. Nevertheless, Hatha, Yin, restorative, and chair yoga are considered the most senior-friendly.
Yoga is ideal for older adults and is specifically recommended for women aged 60 and over since it has been shown to increase bone density, decrease inflammation, increase flexibility, and offset age-related cognitive difficulties.
Starting yoga at 70 is easier than you might imagine. First, consider your fitness level and speak with your physician about any health issues that might impact the type of yoga you select. From there, you can get started in a variety of ways, including face-to-face classes at your gym or following a video program at home.
If you are new to yoga, plan on doing two or three 20-minute yoga sessions per week. Then, as time goes on, build up your workout by 10-minute intervals until you reach 60 minutes.