7 Yoga Poses for Seniors

Kristin McGee
7 Yoga Poses for Seniors

One of the most incredible benefits of yoga is its low-impact, life long practice qualities. Yoga can be done from age three to ninety-three! Yoga recently has really caught on with the baby boomer generation and those now entering their golden years.

My mother just turned sixty-six, and she looks amazing. I got her into yoga years ago when I first started practicing it myself. I definitely wouldn’t consider my mom a senior, she looks like she could be in her forties; but she is starting to feel the effects that aging has on the body. My mom credits yoga to helping her age gracefully; and has found the flexibility and strength work keeps her injury free.

The Benefits of Yoga for Seniors

Yoga is incredible for an older population to help them maintain their balance, keep their joints flexible, maintain bone health and muscle mass, as well as learn how to cope with their mental state as they witness their bodies aging.

Yoga is great for focus, concentration, and emotional wellbeing. Seniors can benefit tremendously from the practice and it gives them a place to quiet their mind and start to slow down in life. Group classes are also wonderful for an older population because it gives them a sense of purpose and community.

I work with clients in their sixties, seventies, and even eighties. I find these particular yoga poses wonderful for them to keep working on. I often tell them they can use a chair for extra balance for all of the standing postures listed here. If you work with an older population or are a senior yourself, use these poses three to four times a week to keep the body strong and youthful.

1. Mountain Pose

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Helps with balance and grounding through the feet.

Stand tall with big toes touching and heels together. Draw your abdominals in and up and relax your shoulders down and back. Breathe five to eight breaths while actively engaging your leg muscles.

It's a great pose for seniors as their postures start to slouch, and also good for keeping the feet healthy and strong.


2. Tree Pose

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Excellent for leg and abdominal strength. Good for seniors to do for balance and concentration. It’s ok for the leg to be lower on the inner standing leg. I tell my seniors to start with Baby Tree or use a chair for support.

I like for my older generation to work on their hip mobility, since hip problems are so common later in life.

Stand tall, and place one foot on the opposite inner thigh, either above or below the knee. Open the leg to the side, bring your hands to prayer, and stay for five to eight breaths.


3. Bird Dog

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Good for abdominals and back support. The health of the spine is extremely important as we age. Bird Dog is great for strengthening the transverse abdominals and the back body.

Start kneeling, and stretch one arm forward and the opposite leg back. Imagine you have a tea cup on your back and draw your belly button towards your spine. Stay for a breath, then switch sides.

Repeat five times.

I also love this move for keeping the brain young and the mind concentrating.


4. Downward Facing Dog

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The best pose for all of us to do! A Down Dog a day keeps the doctor away. Great for joint health, flexibility, and all-over body strength. For seniors with wrist issues, I have them do Forearm Downward Dog instead.

Start on hands and knees, tuck your toes under, and lift your hips up and back until your body forms a triangle. Use your core strength and legs to bring the weight back as much as possible.

Stay for five to eight breaths, lower down, and repeat two more times.


5. Sphinx

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Excellent for upper back strength and preventing forward head syndrome. I love to have my seniors do extension to keep their hearts open and their upper backs strong.

Sphinx is gentle enough and really does a great job of opening up the chest and working the rear deltoids.

Lie down on your stomach and place your forearms on the mat, elbows under your shoulders. Press firmly into the arms and draw your shoulder blades together and down your back. Lift your abdominals in and up and stay for five to eight breaths.


6. Cobbler's Pose

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This is a great way for seniors to keep their hips open and massage their feet. Sit tall and bring the soles of the feet together as you open your knees out to the sides.

Fold forward for a deeper stretch but try to prevent rounding too much in the lower back. Hold for five to eight breaths.


7. Savasana

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Finish by lying on your back in final relaxation. Seniors need their rest as much as anyone else, and it’s good for them to get comfortable with letting go more often throughout the day.

Savasana resets the nervous system and helps with restoring peace to the body and mind.

Lie down and let the floor support you. Completely relax the muscles and breathe as you lie there and take a deep, restorative break.


Whether you’re getting on in life or not, all of these postures are beneficial for us to use for better body awareness, strength, and longevity in the bones, muscles, joints, and organs.

The breath is also key to keeping a young outlook and reducing stress. Deep, full breaths flood the body with oxygen and life force and help us stay young at heart, mind, body, and spirit.

What are your favorite yoga poses for seniors? Share them with us in the comments below!