Yoga For Seniors: Know How To Get Started


You have surely heard of the saying ‘age is just a number’ right? Well, that saying might not fit in every situation. For example, the aches and weakness silently creep in as soon as you cross the bar of 50. And if enough care is not taken, these aches will easily pull you down within a few days. So, before it gets too late, why not find a solution to this problem?

Practicing yoga is the number one therapy to feel active when you feel like you have started getting dull with age. 10 minutes of yoga practice a day and you are good to go. So, if you wish to be healthy even while you are in your 50s or above, try the following yoga asanas at least 3 to 4 times a week.

Yoga For Seniors: The Best Yoga Asanas

tadasana yoga teacher training

1. Tadasana
[Mountain Pose]

Tadasana or the Mountain pose is the base of all yoga poses. It is the basic level of Hatha yoga. You can easily practice Tadasana any time of the day as all it requires is for you to stand. In case you want to follow it up with other asanas, make sure you do it early in the morning on an empty stomach before you start your day. Usually, this pose is held for 30 to 45 seconds, but you can reduce the duration as per your convenience.

Balasana yoga teacher training

2. Balasana
[Child Pose]

Balasana resembles the position of a child in a mother’s tummy. They say that you relive your childhood days in the later years of life, and practicing Balasana serves as the perfect chance to relive those days.

Balasana is one of the best yoga stretches for beginners. It should either be practiced early in the morning or on an empty stomach or after a four-hour gap after having a meal.

Adho Mukha Svanasana

3. Adho Mukha Svanasana
[Downward Facing Dog]

Adho Mukha Svanasana looks familiar to the stance of a dog when it bends down. It is quite an easy pose for the seniors to try. To get the best results, it is recommended to practice this pose on an empty stomach and clean bowels. Hold this pose as long as your body feels comfortable.


4. Trikonasana
[Triangle Pose]

This pose takes the shape of a triangle when you perform it. It is one of the simplest poses of yoga for seniors and beginners. Trikonasana or the Triangle pose is a beginner level Vinyasa pose. Hold this for a maximum of 30 seconds without putting a strain on your lower back and spine.


5. Bhujangasana
[Cobra Pose]

Bhujangasana is a wonderful backbend where your head is raised like a cobra. It is known to make oldies swift and sharp. This pose elevates the mood and increases the overall flexibility of the body. Additionally, it strengthens the spine and loosens the stiffened lower back.

Read More- Vinyasa Yoga Poses For Athletic Body

Baddha Konasana

6. Baddha Konasana
[Butterfly Pose]

Baddha Konasana looks like a butterfly flapping its wings. It stimulates the kidneys and bladder. It activates old people and brings them out of mild depression. Also, it smoothens the process of menopause, making it less painful. Hold this pose for a maximum of 5 minutes and flap your wings as per your convenience.


7. Shavasana
[Corpse Pose]

Shavasana or Corpse pose is performed at the end of every yoga session. The body looks like a corpse with nil movement while performing this pose. Shavasana might look very easy to perform but it is one of the most difficult yoga poses as it requires a lot of focus on breath and surroundings.

Read More – Commence Your Journey With Yoga Stretches For Beginners

Precautions You Need To Take

  • Rest well after performing every yoga pose.
  • If you have any physical ailments, mention them to your yoga instructor beforehand.
  • Make sure you take the advice of your doctor before starting a yoga session.
  • If the long duration of a yoga session is not good for you, keep it short and simple.
  • Do not push your body unnecessarily and do as much as your body allows.


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