A regular exercise routine can improve your quality of life and help you maintain your independence. However, many older adults struggle to find a safe, low-impact exercise that fits within their fitness levels. Luckily, yoga for seniors offers a viable solution.
Yoga is an exercise you can do all your life. It’s low-impact nature makes it suitable for those with joint pain, osteoporosis, or limited mobility. Plus, yoga poses can easily be modified to fit your comfort level and physical ability, making it a wonderful exercise for any age group.
Below, we share the health benefits of yoga, some gentle yoga poses suitable for seniors, and how to begin a regular yoga routine. Please note: This article is meant for informational purposes only, and should not be taken as medical advice. Before beginning any fitness routine, please work directly with your physical therapist or physician.
The Health Benefits of Yoga for Seniors
Studies show yoga benefits your physical, mental, and emotional health. These widespread benefits are particularly valuable as you age.
Yoga Benefits Your Mental Health
According to the NIH, yoga can benefit your mind as much as your body. Studies show practicing yoga causes decreased depression, stress, anxiety, and cortisol levels, and increased feelings of hope over time.
Taking care of your mental health is important at any age. However, the risks associated with mental health struggles increase as you grow older. Those who suffer from heart disease, diabetes, high blood pressure, and stroke, have an increased risk of suffering from depression. In addition, depression can complicate the treatment of these conditions, making treatment more difficult.
Yoga Improves Your Physical Health
Yoga is a safe and effective way to increase strength, balance, and flexibility. In addition, some studies show yoga can help you lose weight, prevent chronic health issues, and sleep more soundly.
According to the NIH, you lose range of motion (mobility) in your joints, strength, balance, and flexibility as you age. This puts you at greater risk of developing osteoarthritis, low back pain, and curvature of the spine, and increases your risk of falling. By developing a regular yoga practice, you increase muscle mass often lost due to aging, improve your posture, and strengthen your balance, thereby reducing your risk of falls.
How To Start Practicing Yoga for Seniors
Yoga practice increased dramatically in popularity in recent years, with the number of yoga practitioners raising from 20.4 million to 36 million from 2012 to 2016 according to the Yoga Alliance. In addition, there are more older practitioners than ever before, with over 14 million practitioners over the age of 50.
These numbers tell you that yoga is for everyone — including older adults. With that said, you should always exercise caution when starting a new fitness program. Work directly with your doctor or physical therapist when devising an exercise plan, and work within your fitness level.
Here are a few yoga-for-beginners tips to help you get started:
Find a yoga teacher: Check your local library, YMCA or YWCA, or Silver Sneakers clubs for a list of yoga classes. You may be surprised to find free or discounted classes for seniors.
Follow along on YouTube: If you live in a rural area or somewhere that in-person classes are not available to you, follow along with yoga videos online. Below, we'll share a few yoga videos for seniors.
Find the type of yoga that works best for you: Hatha yoga, restorative yoga, and yoga with chair exercises are usually more suitable for older adults because they're slower paced. They involve holding poses for longer periods of time. Vinyasa, ashtanga, and power yoga are fast-paced yoga practices, with inversions and other advanced movements. (Note: Beginners should avoid any yoga class labeled "hot yoga" or "Bikram yoga," where the temperature is between 90-100 degrees.)
Practice breathing exercises: You will struggle to find the meditative benefits of yoga if you don't breathe properly. Follow along with this yoga for beginners video to practice proper breathing techniques, called "pranayama" exercises.
Wear comfortable clothing and purchase a yoga mat: To practice yoga, wear comfortable clothing. While many yoga studios offer mat rentals for a fee, you may want to purchase your own basic yoga mat (roughly $15-$20) to prevent the spread of germs.
Take breaks when you need it: Your yoga instructor will invite you to take a restorative child's pose throughout class, but feel free to take other breaks as well.
Basic Yoga Poses: Yoga Postures To Work Into Your Routine
In a yoga class, your instructor may call out the English or Sanskrit names for poses. To help make your first few classes more enjoyable, you may want to familiarize yourself with the names of a few basic poses. If it's your first class, arrive early and tell your yoga teacher or the front desk it's your first practice, and ask if they'll call out the English pose names.
Here are a few poses to learn (click the link on each pose for a video tutorial):
Child's pose (Balasana): This is your resting pose. Kneel on your shin bones, with your butt resting on your heels. Extend your arms out in front of you, with your forehead resting on your mat.
Mountain's pose (Tadasana): After a yoga sequence (any combination of poses), you will often return to this standing pose. You look like you're simply standing tall, but this is an active movement. Tuck your pelvis in, extend your arms at your sides, and tighten your abdominal and leg muscles.
Tree pose (Vrksasana): Start in mountain pose. Balance on one leg, raise your other leg so your foot rests on your inner shin or thigh (do not rest it on your knee). If you have trouble balancing, stand next to the wall or a sturdy piece of furniture for balance.
Downward facing dog (Adho Mukha Svanasana): Come to all fours, with your hands shoulder-width apart. Raise your hips in the air, extending your legs so you look like an inverted V. It's ok if your heels don't reach the ground.
Cobra pose (Bhujangasana): Lay face down on the floor, with your hands directly by your chest and your palms flat on the floor. Using your back muscles, push your upper body up off the floor.
Warrior 1 pose (Virabhadrasana): From downward facing dog, bring one leg forward so your foot lands outside your hand. Turn the foot of your back leg outward at a 45 degree angle. Using your core strength and lower body muscles, raise your self up. Face forward, trying to move both hips into equal alignment.
Yoga Videos for Seniors: Sequences for Your Exercise Program
Below, we'll share a few yoga videos designed specifically for older adults. If you're new to the practice of yoga, try working these sequences into your routine:
Gentle Chair Yoga for Beginners and Seniors: This 15-minute chair yoga video is ideal for those with limited mobility or those recovering from an injury.
30-Minute Restorative Yoga and Meditation: This restorative yoga practice is a slow-paced class suitable for seniors, focusing on the mental and meditative benefits of yoga.
Full Length Gentle Yoga Class for Beginners and Seniors: This 30-minute yoga flow is slow-paced, featuring a number of seated and standing poses. The instructor offers a number of modifications for beginners.
Gentle Yoga for Seniors 1 Hour Hatha Class: This full, hour-long hatha class is taught by and designed for seniors. Since it's a longer video, you may want to save this video until you've completed a shorter sequence.
Yoga for Seniors Promotes Your Overall Well-Being
Yoga practice is a wonderful form of exercise at any age. Research shows yoga benefits your mental and physical health, helping to strengthen muscles, improve balance, lessen anxiety, improve depression, and decrease your risk of falls.
When beginning a yoga practice, find an in-person beginner's class or follow along with online videos. Be sure to find a type of yoga that works best for you, looking for classes titled restorative, hatha, beginner, or chair yoga.
When starting any fitness routine, be sure to speak to your physical therapist or healthcare provider. In addition, be sure to schedule your daily Snug check-in so you’re not just healthy, but safe. If your family member or friend opted to receive your daily check-in, they know you safely completed your workout — and perhaps your newly-formed fitness routine will encourage them to start their own.