7 Yoga Asanas for Senior’s and their Benefits

From wisdom to perspective that comes from decades of experience and a much more receptive outlook on life, aging is the most natural part of being human and as natural as breathing. However, when we reach the senior status our physical and mental body undergoes various changes. For some, the risk of threatening diseases, joint stress, impaired balance, low sense of self, and mental health issues start to surface as aging begins to progress.

“Aging is not the ‘lost youth’ but a new stage of opportunity and strength.” And, yoga is a powerful practice to unlock the personal strength, to feel a sense of liberation, to experience health and wellness even in older years. Yoga represents the secret of ageing gracefully.

The physical yoga postures greatly influence the psychological state, the breathing practices lengthen the years of life by extending the breath, and the meditation practices help balance the body-mind and assist in restoring the sense of Self.

Try these yoga asanas for seniors to understand the benefits and the credibility of the art:

1. Mountain Pose (Tadasana):

mountain pose

A fairly easy pose to practice for the seniors that helps with balance and grounding through the feet.

Steps: Stand tall on a yoga mat with heels together and feet on top of the mat.

Pull the abdominal muscles in and up and relax the shoulders down.

Breathe, engage the leg muscles and stretch the body upwards.

Hold this pose for 20-30 seconds.

2. Tree Pose (Vrikshasana):

Tree Pose

A strengthening yoga pose for seniors to help them build concentration and robustness in the lower body region.

Steps: Stand upright on a yoga mat.

Place the left foot on the opposite thigh, either above or below the knee.

Join the hands in Namaste position in front of the heart

Look at a point in a forward direction.

Stay for 5-8 breaths in this pose.

3. Downward Facing Dog Pose (Adho Mukha Svanasana):


The best yoga poses for all ages, the downward dog pose is great for flexibility, joint, and overall body health.

Steps: Begin on your knees and hands. Tuck the toes under.

Lift the hips up and back until the body forms a triangle.

Keep the legs strong and straight and look at the navel.

Hold this pose for 20-30 seconds.

Caution: Seniors with wrists issues can perform the forearm downward dog.

4. Sphinx Pose (Salamba Bhujangasana):

Sphinx Pose

Open the heart and keep the upper strong with sphinx pose. A gentle exercise that powerfully works on the rear deltoids.

Steps: Lie straight on a yoga mat with stomach facing the ground.

Keep the arms on the floor with elbows under the shoulders.

Broaden the shoulder blades and lengthen the lower back.

Upon inhalation, lift the upper body (head, chest, and torso) into a mild backbend.

Remain in this pose for 6-15 deep breaths.  

5. Bound Angle Pose (Baddha Konasana):

Bound Angle Pose

An excellent yoga poses for seniors to keep their hips and feet in healthy condition. A deeply restoring pose for the body and mind.

Steps: Sit on a yoga mat with legs in front, unbent.

Bend the knees and touch the soles of the feet together. Open the knees to the sides.

Either bring the heels close to the pelvic region or make a diamond shape with the legs, whichever is comfortable.

For a deeper stretch, a forward fold is highly recommended.

Retain this pose for 30 seconds.

6. Child Pose (Balasana):


Smile, breathe and be a child again. A nurturing, nourishing, and resting yoga pose, Balasana is highly beneficial for the physical, mental, and spiritual health of the seniors.

Steps: Come on your fours with knees hip-width apart.

Rest the posterior on the heels.

Sit up straight and lengthen the spine.

Exhale, bend forward and rest the forehead on the ground.

For deeper relaxation, bring the arms alongside the thighs with palms up.

Stay in this pose for 30-60 seconds.

7. Corpse Pose (Savasana):


Finish the yoga practice in rejuvenating corpse pose. Savasana resets the nervous system, relaxes the body, and restores the overall peace.

Steps: Lie on the floor.

Keep your legs and arms wide.

Completely relax the muscles and breathe.

Rest in this pose for 5 minutes.

These yoga postures shall install a better body awareness, strength, and longevity in the bones, muscles, and joints. Stay young at heart, mind, body, and spirit with Yoga!

Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas. Visit: RishiKulYogShala.org for more info.
Social media & sharing icons powered by UltimatelySocial