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Easy Yoga Exercises For Seniors

What Are The Different Benefits Of Yoga For Seniors

Daily Stretches for Seniors – Simple Yoga Exercises
  • Yoga helps keep the joints steady and flexible.
  • Helps maintain healthy bones and muscles.
  • Improves digestion and clears bowel movements.
  • Regulates blood pressure.

Perhaps, one of the best things about yoga for seniors is the chance to mingle and bond with others. This priceless addition keeps the mind engaged and happy, alleviating depression and loneliness. Enjoy your yoga at any age. Just keep some guidelines in mind.

Improved Joint Health And Mobility

In a study of senior women with osteoarthritis of the knee, yoga was found to significantly reduce pain after eight weeks of regular practice. In addition, the participants also reported improved sleep quality.

For seniors with stiff or painful joints and poor flexibility, yoga may be able to help improve mobility, relieve pain, strengthen muscles and prevent future injury.

Chair Yoga Safely Improves Senior Health

Chair yoga is a great way for older adults to get the wonderful health benefits of yoga.

Staying seated means that even frail seniors or those who arent flexible can safely do the exercises.

Yoga is an excellent way for older adults to loosen and stretch painful muscles, reduce stress, and improve circulation.

It also reduces anxiety, helps lower blood pressure, protects joints, and builds strength and balance.

We share customization and safety tips and give an overview of the movements included in this 30 minute at-home chair yoga routine.

Customize at-home workouts for their abilities and range of motion

The best part of an at-home yoga routine is that its easy to adapt to your older adults abilities.

They should skip any movements that cause pain or are too difficult.

And if your older adult tires easily, do only the easier parts of the routine rather than the full half hour.

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Seated Forward Bend Pose

This yoga pose stretches the hamstrings and the spine, and it also aids in relieving back pain.


  • Sit on a folded blanket with your legs straight in front of you. Straighten up your spine and hands as in staff pose.
  • Inhale as you extend your arms up overhead, keeping your spine straight.
  • Exhale as you hinge forward from the hips, bending forward over your legs. Lengthen your spine by ensuring your torso rests on your thighs.
  • Let your hands hold on to anything your flexibility allowsyour feet, shins. Or you can wrap a strap around your feet and hold it instead.
  • Lengthen the front torso with each inhalation and deepen your forward fold as you exhale. Hold the pose for up to 3 to 5 minutes.
  • To release the pose, inhale as you slowly lift your torso back to an upright position.
  • Easy Yoga Poses For Older Adults

    Yoga has many physical and even psychological benefits. If you struggle with pain, joint discomfort, balance issues or simply want to maintain your level of physical activity, yoga could help.

    In addition to helping you cope with physical limitations, yoga can help keep you flexible and increase your strength.

    Whether youre a seasoned yogi, or have been wanting to try a pose or two, unroll your mat and try four these easy yoga poses for older adults.

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    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 :

  • Child’s pose : 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 : After a yoga sequence , 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 : Start in mountain pose. Balance on one leg, raise your other leg so your foot rests on your inner shin or thigh . If you have trouble balancing, stand next to the wall or a sturdy piece of furniture for balance.

  • Downward facing dog : 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 : 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.

  • A Closer Look At These Chair Yoga Exercises:

    Unless you have some experience with chair yoga, you probably need more than a graphic to perform the exercises above. Proper technique is important for your personal safety, and to make sure youre getting the most out of these exercises. Read more about the exercises below for a closer look at these essential chair yoga poses.

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    How To Practice Yoga At Home

    Use yoga DVDs or search youtube for videos to follow along & practice yoga at home .

    If you cant find a class in your area, or would simply rather practice from home, its possible to do this.

    However, you should be aware that your risk of injury is higher, and you may not be performing postures correctly, which can put undue strain on your back, hips, and other joints.

    Many books and DVDs are available to help you learn yoga postures, or you can make your own flow with the poses outlined in the next section.

    The Benefits Of Yoga For Older Women

    More Daily Stretches for Seniors – Simple Yoga Exercises to Do Every Day

    Yoga might seem like a trendy type of exercise for young people, but it is actually a remarkably effective workout for seniors as well. In particular, yoga for women over 60 has a variety of positive benefits for mind, body and soul. Yoga for seniors can help to reduce certain chronic health symptoms, can improve balance and flexibility and can also provide a positive form of relief from stress and anxiety.

    While yoga may seem new to some, it has actually been around for thousands of years. The practice of yoga originated in ancient India, and was adopted as a philosophical and spiritual practice by schools of Hinduism, Buddhism and Jainism. Yoga made its way to the western world by the middle of the nineteenth century and by the middle of the twentieth century, it had entered into the mainstream thanks to the counterculture movement of the 1960s. By the 1980s, yoga had become a recognized form of exercise in America and the industry seemed to explode in 2001.

    There is a reason why yoga has survived all these years: the benefits of yoga cannot be denied. In fact, many of them have been proven by science. Here are a few of the particular perks of yoga for women over 60:

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    How Do You Strengthen Your Lower Back After 50

    After 50, it is important to make sure that your lower back is strong enough. This way you can avoid future injuries and keep your weight from shifting to other areas of your body.

    Below are some simple exercises for seniors to strengthen the lower back. Some might seem easy, while others will require more effort and time.

    Regardless of which exercises you choose, be sure to see a doctor before starting them so that there are no potential health risks associated with doing them incorrectly.

    Exercises for seniors:

    • Be sure to use proper form.
    • Pay attention to the intensity of the exercise.
    • Remember not to overdo it.

    To strengthen your lower back, try these exercises:

  • The bridge
  • The plank
  • The reverse crunch .
  • What Type Of Chair Yoga Is Best For Seniors

    This type of yoga is good for seniors. But, you should remember there is always the best of the best. So, what type of yoga is best for seniors? In this list below, we will give you three types of chair yoga that are best for seniors. So, check it out if you want to know!

    1. Seated Mountain

    Seated mountain is a great pose to engage your core. Its also good to check your posture and get you focus to your breath. How to do it? First, extend your spine then as you exhale, root down into the chair with your sit bones. Roll your shoulders down your back, pull your belly toward your spine, and then relax your arms. Repeat it until you think its enough.

    2. Warrior I

    This pose is like clapping. But you should raise your hand before you clap. Raise your hands up until it meet above your head. Now, do a clap, and dont forget to manage your breathe. Taking at least five deep breaths during this activity then you can release your claps.

    3. Reverse Arm Hold

    This is like holding your hand at your back. But, do it carefully and passionate. Take a deep breath, and inhale and exhale. Do it for like five times before you finish it. Just take it easy and dont forget to clear your mind during this pose.

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    Relief From Aches And Pains

    Chronic pain is common among older adults, particularly the pain associated with arthritis and joint problems – but yoga can offer some natural relief.

    A 2001 study conducted at Harbor-UCLA Medical Center looked at the effects of yoga on those with chronic pain, caused by conditions such as osteoarthritis and migraines.

    Participants took part in 90-minute yoga sessions three times a week for four weeks, before being asked to rate their moods and severity of their pain. Most of the participants experienced decreases in pain, with many being able to reduce their intake of pain medications.

    Since then, several other studies have had similar results: 2013 research reports that yoga may be able to to decrease pain, improve mobility, and enhance overall health in older adults and a 2015 study highlighs its ability to ease pain and improve vitality and mood in sedentary adults with arthritis.

    Seated Forward Bend In A Chair

    The Yale University study we mentioned earlier followed participants through six weeks of thrice-weekly yoga and meditation practice. Along with reduced risk of heart disease, participants also discovered that yoga and meditation significantly decreased their blood pressure.

    Consider including the Seated Forward Bend pose in your routine to help reduce blood pressure, and use a chair to avoid overtaxing your back.

  • Sit on a chair, keeping your knees together and your feet flat on the floor.
  • Inhale.
  • As you exhale, bend forward, rounding your shoulders and bending your back forward one vertebra at a time.
  • Let your arms hang by your sides.
  • Hold this pose for three breaths.
  • As you do this pose, your chest should make contact with your thighs, with your forehead near your knees.

    As you grow stronger and more flexible, you can remove the chair and execute this position as a standing forward bend. Those with bad backs should be careful when doing this pose.

    Other positions that may help you lower your blood pressure include the Big Toe pose, Bridge pose and Downward-facing Dog.

    Did you know that yoga may also help you fight osteoporosis? Read on to learn a pose that could give you stronger bones.

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    Yoga Poses For Seniors In Wheelchairs

    Almost any pose suited for a regular chair can be done in a wheelchair as well. When doing wheelchair yoga, its a good idea to have a spotter on hand.

    11. Chair Mountain Pose

    Mountain pose is a great way to start a standing session, and it’s a top kick-off for a wheelchair session as well.

    • Sit up straight in the chair.
    • Rest your hands near your knees.
    • Build the posture starting at the base of the spine. Straighten up and rise through the spine and chest.
    • Let the shoulders fall back and relax.
    • Look straight ahead.
    • Imagine that your head is rising with the crown stretching toward the ceiling.
    • Take about 5 deep, slow breaths.

    You dont need a wheelchair to enjoy this pose. Do it any time, in an office chair or sitting at a table.

    12. Chair Hand Raises

    A simple exercise to help maintain posture.

    • Sit in the chair with your hand on the outside of the arms. The fingers are straight, together and pointed toward the floor. Alternately, rest your hand on your thighs inside the arms.
    • Relax your shoulders and rib cage. Center your body on your sit bones.
    • Inhale and raise your hands straight over your head, or as straight as you can get them.
    • Exhale and lower the arms to starting position.
    • Repeat 5-10 times.

    13. Chair Cat and Cow

    Cat and cow is a luxurious spinal stretch normally done on the hands and knees, but it works in a chair as well.

    Yoga For Seniors: How To Get Started

    You’re never too old to reap the rewards of yoga. For seniors who are looking for a safe, effective way to enhance their physical health and overall wellness, the stretching, breathing, and meditation practices of yoga can be a great solution. In fact, as you will see, doing yoga regularly can result in a host of benefits for older adults, from greater flexibility and improved balance to lower stress and better sleep.

    It’s no wonder, then, that yoga is becoming increasingly popular among seniors. The 2016 Yoga in America Study found that nearly 14 million Americans over the age of 50 practiced yoga that year. That was a significant jump from the four million who did so in 2012.

    This article outlines the many benefits of senior yoga and describes several of the best types of yoga for older men and women . It also offers information about basic poses and explains what you should do before you begin any yoga routine. And it even provides examples of helpful books, videos, and DVDs as well as tips on how to find appropriate classes.

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    Safety And Comfort Is The Top Priority

    The number one priority is to keep your older adult safe and comfortable.

    None of these movements should hurt.

    Make sure your older adult moves slowly and gently and pays attention to their body. Its better to do a little less rather than risk injury.

    Older adults should follow the instructors movements only as far as is comfortable.

    Even if they only do a fraction of the range of motion or have to skip some movements, theyll still benefit from the exercises.

    Over time, their flexibility and strength will improve and theyll be able to do more and more.

    Chair Yoga For Seniors: A 30 Minute Routine

    Easy Home Exercise for 60 | Senior Yoga part 1

    You might want to do this chair yoga routine along with your older adult so they can watch your movements.

    Its a fun activity to do together and youll get the health benefits too!

    The only equipment thats needed is a sturdy chair that allows your older adults feet to touch the floor.

    An optional accessory is a belt, strap, or long hand towel to aid in stretching.

    In case you want to skip around, weve noted the time markers for each section of the routine.

    Warm up poses for heat and circulation This is a great way to warm up the body, improve flexibility, and reduce pain.

    This section lasts 10 minutes and could be a nice short routine in itself.

    Standing poses for balance and strength These yoga poses are done while holding on to the back of the chair.

    If your older adult isnt strong or balanced enough to do this section safely, it might be safer to skip it.

    Lower body poses for flexibility

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    Helpful Books Videos And Dvds

    Some people are uncomfortable with the idea of going to an organized yoga class. Fortunately, you can practice yoga by following along with books, online videos, or DVDs.

    This article contains affiliate links. We are compensated with a small commission, at no extra cost to you, for sales made through the links.

    The Benefits Of Yoga For Seniors

    What are the benefits of yoga for elderly individuals? In addition to its many health benefits, yoga is very useful for seniors with limited mobility.

    Yoga for seniors is said to reduce joint pain and increase strength and flexibility to prevent falls. The deep breathing associated with yoga can also improve your concentration and mood, and reduce stress levels.

    Yoga may also reduce chronic low back pain, depression, and anxiety improve sleep quality, memory, and blood flow increase immunity detoxify toxins and heavy metals and benefit digestive function and decrease irritable bowel syndrome .

    Other yoga benefits include a reduced risk of high blood pressure, osteoporosis, and arthritis. For all of these reasons, yoga for seniors is very beneficial.

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    Back Strengthening Exercises For Seniors

    This post will go over some of the finest back exercises for seniors who want to improve their back.

    This is especially essential for the elderly, who often suffer from back discomfort as they age.

    Because back discomfort is prevalent among the elderly, it is critical that they take care of their back. Strengthening workouts are one method to do this.

    There are many different kinds of such exercises, but they all involve movement, which may be challenging for older individuals who are not as mobile or muscular as they once were.


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    10 Best Printable Chair Yoga Exercises For Seniors ...

    You should know that apart from helping you retain flexibility in later years, the chair yoga for senior poses also helps you deal with a multitude of medical issues that come with ageing. Let us now understand the different issues and how this form of yoga helps deal with them.

    1. Anxiety

    A sedentary lifestyle in old age causes not just physical but psychological problems as well. Without any activity, your body starts producing an excess of the stress-inducing hormone Cortisol.

    The Chair Yoga poses to keep the body in continuous motion and reduces the production of Cortisol. Your body starts producing the feel-good hormones Endorphins to balance the brain activity.

    2. Heart Problems

    Chair Yoga is amongst the best relaxation exercises for seniors when it comes to taking care of many heart-related issues like high blood pressure and high levels of LDL cholesterol. The practice of chair yoga for only three months brings blood pressure and cholesterol levels back to normal.

    Read More Simple & Easy Exercises of Yoga For Heart Patients

    3. Multiple Sclerosis

    Yoga is a highly beneficial exercise regimen for people with Multiple Sclerosis. It helps improve body balance, and walking ability. You develop better cognitive functioning and minimize fatigue.

    4. Diabetes

    The yoga for seniors ability to fight blood sugar levels makes it an effective remedy against diabetes. Daily practice of chair yoga for 40 minutes has a positive impact on those with high blood sugar levels.

    5. Stress

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