Yoga may be an excellent practice for seniors wanting a safe, effective way to enhance physical health and overall wellness.1 The practice may be an ideal activity for some seniors because yoga is low impact, can be modified with props for different abilities and can be started at any age.2
What is yoga?
Originating as a spiritual practice rooted in Indian philosophy, yoga has become widely popular as a way of promoting both physical and mental well-being. Typically practiced in the United States, yoga emphasizes physical postures (asanas) and sometimes breathing techniques (pranayama) and meditation (dyana).3
What are the health benefits of yoga?
According to the National Institutes for Health, yoga practice may:4
- Improve general wellness by relieving stress, supporting good health habits and improving mental/emotional health, sleep and balance.
- Relieve low-back pain and neck pain, and possibly pain from tension-type headaches and knee osteoarthritis.
- Help people who are overweight or obese to lose weight.
- Help people quit smoking.
- Help manage anxiety or depressive symptoms associated with difficult life situations.
- Relieve menopause symptoms.
- Help people with chronic disease manage symptoms and improve quality of life.
What are the benefits of yoga for older adults?5
- Studies show that slow/passive movements and stretching techniques, like those used in hatha yoga, contribute to improvements in flexibility for seniors.
- Yoga-based exercise programs have been shown to improve balance and mobility for older adults, which helps prevent falls.
- Yoga practice may contribute to maintaining muscle tone and preventing osteoporosis.
- Yoga has also been shown to benefit the heart, reducing the risk of cardiovascular disease by improving cholesterol and blood sugar levels, lowering blood pressure and combatting arterial stiffness.
- Pranayama breath-control practices and yoga postures may enhance lung capacity and benefit circulation.
- Bedtime yoga has been shown to help alleviate insomnia.
- Therapeutic yoga techniques may boost immune function and contribute to decreased healthcare expenses.
Tips for beginning yoga for seniors
- Talk to a doctor. While people of any age can begin a yoga practice, some movements are not advisable for certain medical issues. For instance, people with glaucoma should avoid inverted or head-down positions because such poses may increase pressure on the eyes. Make sure to consult a doctor before beginning any new exercise routine.6
- Wear the right gear. Comfortable, stretchy but close-fitting clothing is best for yoga. Shoes are not necessary but some people like non-slip socks. A yoga mat should be long enough to support the whole body when lying down.7
- Find a teacher. If possible, it’s advisable to begin a yoga practice by taking an in-person class to get customized instruction and avoid injury. Ideally, look for an instructor trained in modifying yoga poses for seniors with physical limitations.8
- Go at your own pace. Start slow, rest between postures and stay within a comfortable range of motion. Yoga should be a mindful, relaxing and non-competitive practice.9
- Stop if you feel pain. A tenet of classical yoga is ahimsa, which means “non-harming.” Yoga movements should be comfortable and never painful.10
- Drink plenty of water to regulate body temperature, lubricate joints and support recovery from exercise.11
- Practice yoga regularly. Results accrue slowly and subtly so commitment is important. Frequent short sessions (15-30 minutes) are more beneficial than fewer long sessions.12
Yoga poses for seniors
A well-balanced yoga practice may include exercises for balance, breathing and relaxation.
Victorious breath (ujjayi pranayama) is a breath control practice that calms the mind and warms the body, releasing tension and emotional build-up. Be careful not to completely close the throat and stop if there is any dizziness.13
- Studies show that slow/passive movements and stretching techniques, like those used in hatha yoga, contribute to improvements in flexibility for seniors.
- Gently constrict the throat. Imagine breathing on a mirror to cause it to fog up. That’s the right amount of throat constriction.
- Breathe in and out through the nose, lips sealed, maintaining the gentle constriction in the throat.
- Release tension in the teeth, jaw, throat and/or neck.
Tree pose (vrikshasana) is a good balancing pose. Consider using a chair or a wall nearby for support when beginning to work on this pose.14
- Stand tall with both feet on the floor.
- Lift 1 foot and place the sole of that foot on the inner side of the opposite leg, either above or below the knee.
- Turn the lifted leg out to the side.
- Hold hands together in prayer position at the chest.
- Balance for 5-8 breaths.
- Repeat on the other side.
Chair yoga for seniors
Seniors with mobility challenges or balance issues can enjoy the benefits of yoga without laying down on a floor mat. Any poses can be performed from a chair.15
Twists strengthen the muscles that stretch the spine.16
- Sit up straight, and turn ribcage to the right, drawing ears away from shoulders.
- Hold for 5 slow breaths.
- Turn to face front again.
- Repeat on the left side.
A seated knee lift can help strengthen hip flexors:17
- Sit up straight with pubic bone lifted (pelvis tilted backwards).
- Activate the muscles of the left thigh, pulling upward on the left knee.
- Relax.
- Repeat 5 times on the left side, then 5 times on the right.
As older adults discover the physical, mental and emotional rewards of yoga, the practice is becoming increasingly popular with seniors.18Give it a try!
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Sources:
1“Yoga For Seniors,” Anahana, last accessed September 1, 2022,
2“Yoga For Seniors.”
3“Yoga: What You Need To Know,” National Institute of Health, last accessed September 1, 2022,
4“Yoga: What You Need To Know.”
5Alejandra Leyva, “Yoga for Seniors: Key Benefits & Tips to Get Started,” Yoga Medicine, last accessed September 1, 2022,
6“Yoga For Seniors.”
7“Yoga For Seniors.”
8“Yoga For Seniors.”
9Elena Roppel, “Yoga for Seniors: Benefits, Best Practices, and More,” Seniors Services of America, last accessed September 1, 2022,
10“Yoga for Seniors: Benefits, Best Practices, and More.”
11“Yoga for Seniors: Benefits, Best Practices, and More.”
12“Yoga for Seniors: Benefits, Best Practices, and More.”
13“Yoga For Seniors.”
14“Yoga For Seniors.”
15“Yoga For Seniors.”
16“Yoga For Seniors.”
17“Yoga For Seniors.”
18“Yoga For Seniors.”
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