Yoga for seniors: 5 modified poses from the comfort of home

Sometimes, you may be feeling overwhelmed by the uncertainty of each day. That’s why it’s important to learn new techniques to help you manage stress. Yoga is one stress management tool for seniors that you can use from the comfort of home. 

What is yoga? 

Yoga is a practice that connects both the body and mind through the use of various poses, breathing exercises and meditation. For seniors looking for a safe and effective way to improve their health, yoga is a great option. 

In addition to the physical benefits of improving flexibility, balance, posture, energy flow and strength, yoga can also provide  many psychological benefits. According to a report from Harvard Health Publishing, regular yoga practice seems to correlate with not only an increase in well-being, but improved sleep, better body awareness, weight loss, and greater balance. 

Getting started

Just like any other physical activity, it’s important to make sure that you and your surroundings are properly prepared. Here are some tips on how to get started.

Evaluate your physical condition

You can start yoga at any skill level and age; however, there are certain poses that should not be practiced by folks with certain medical issues. If you are concerned about your readiness to try yoga but would like to try it, contact your primary care physician or a member of our care team.

Make sure you have the proper gear

For starters, you will need a yoga mat to make sure you are comfortable. If you are practicing a modified form of yoga, you may need a chair, as well. Make sure you are wearing comfortable clothing — preferably something that is fitted so it does not get caught while you’re doing a pose. If you choose not to be barefoot during yoga, you can wear non-slip socks or sneakers. 

Find an instructor or class that is right for you

Whether online or in-person, it’s important to choose a yoga class that matches your skillset. There are many online resources available to help you kick-start your yoga journey — from live classes with Silver Sneakers, modified chair yoga videos, and databases filled with instructors who have experience teaching yoga to seniors. Whichever you choose, remember that it’s always okay to start slow. 

Let’s practice with these 5 simple beginner yoga poses for seniors

1. Mountain pose

To start, stand and have your feet aligned with your hips. Relax your arms by your side and have your palms face outward. Roll your shoulders up, back and down while lifting your chest. Stay in this position and stand tall. Find a place of balance and maintain your breath. 
This pose stretches and strengthens the arches of the feet, ankles, and legs. If you find yourself struggling with the pose, you can make it easier by doing the pose near a wall if you lose balance. If you’re up for more of a challenge, you can lift your arms up by your head. 

2. Tree pose

Place your hands on your hips and spread your feet hip-width apart. Roll your shoulders up, back and down while lifting your chest as if in mountain pose. Shift your weight into your left foot and bend your right knee so that your right foot can gently rest on your ankle without putting any pressure on it. Adjust your hips so they are aligned. When you are comfortable, move your hands so they are together at your chest or above your head. Find your place of balance and breathe. Then, repeat on the other side. 
This pose strengthens your core, hip, and leg muscles. You can make the pose easier by placing your back against a wall for extra support. You can also challenge yourself by lifting your foot higher than your ankle; however, make sure to not put your foot directly on your knee.

3. Warrior I pose

Stand as if you were in mountain pose. With an exhale, gently step your foot 3-4 feet backward. Bend your knee in the front at a 90-degree angle. Turn your back foot so it is pointed 45 degrees toward your front leg and press down. Keep your back leg straight. Raise your arms so they are straight and by your ears. Reach up toward the ceiling, keeping your hips squared. If your neck allows it, look up and hold for a few breaths. 
This pose improves balance and posture. It also strengthens the feet, ankles, calves, and thigh muscles. To make the pose easier, you don’t have to press the back foot all the way down. Instead, press the heel down on a sandbag or firm blanket. If you’re up for the challenge, try holding the pose for a longer period of time. 

4. Standing knee to chest pose

Stand as if you were in mountain pose. Lift your left knee to around hip height and bend. Flex your left foot, and balance on your right leg. Hold the position for several breaths and repeat on the other side.
This pose strengthens the core, legs, and hips. To make it easier, sit tall in a chair with both feet on the floor. Inhale, and lift the leg. To make the pose more difficult, lift the knee higher than hip height.

5. Modified dancer pose

Stand as if you were in mountain pose. Bend your right knee and have your flexed foot lift behind you. Lift your left arm by the side of your face and keep your right arm on your hip. Hold the position for several breaths and repeat on the other side.
This pose strengthens your hip flexors, core, upper back, and lower body. To make it easier, hold a chair or wall with your lower hand to help maintain balance. To make it more difficult, try to lean your torso forward and reach for your back leg.

At One Medical Seniors, we care about our patients’ health and well-being, and we understand how starting an exercise like yoga can be challenging. However, it’s never too late to give it a try and reap the many benefits. The great thing about yoga is that it can be modified for any skill level. 

6 Best Yoga Poses for Active Older Adults

Yoga has a variety of health benefits that include improving flexibility and balance, reducing stress levels, relieving insomnia, and increasing strength. However, the best part about yoga is that it’s for every kind of body.

Whether you have only a few minutes for a restorative pose or you’ve scheduled time for a full session, check out these 6 yoga poses for seniors to feel the power of this ancient practice.

1. Cat/Cow flow

Cat/cow is a yoga flow that all skill levels can achieve. It’s great for decreasing stiffness in your back, improving core strength, increasing blood circulation, strengthening your pelvic floor, lengthening your spine, and stretching your hips and abdomen. The calming inhalations and exhalations between poses are also a good way to decrease stress and relieve anxiety.

Transition from Table Top to Cow Pose:
Begin in Table Top Pose, with your hands flat on the floor, wrists directly beneath your shoulders, and spine in a straight line that extends from the top of your head to the base of your tailbone.
Slowly inhale through the movement.
From Table Top Pose, raise your tailbone upward by tilting your pelvis.
Let your toes support your feet, curling them flat against the floor.
Engage your core as you feel your stomach naturally drop to create a gentle curve in your spine.
Gently press your shoulders back, as you lift your head.
Hold for a moment.

Transition to Cat Pose:
Slowly exhale through the movement.
Gently tilt your pelvis forward until you feel your tailbone tuck.
Move your toes flat against the floors and feel the tops of your feet press into your mat.
Raise your core to create a gentle curvature of your spine in the opposite direction of Cow Pose.
Round your shoulders and lower your head until you can see (or almost see) your navel.
Hold for a moment.
Transition back to Cow Pose, repeat Cat/Cow, flowing breath-to-movement (5-10 breaths per set) for as many times as you’d like.

Cat/Cow can also be performed from a seated position. Just sit straight up in a chair, sink back into seated Cow Pose, allowing your shoulder blades to round and dropping your head. Focus on pulling your stomach in and upwards. Then slowly lift your chest and chin up toward the sky, as you roll your shoulders back.

2. Balancing Table (Bird Dog Pose)

We like this yoga pose for older adults because it’s an excellent way to improve your core and strengthen your lower back while protecting it, even if you’ve experienced an injury.

Begin in Tabletop Pose.
Keeping your weight centered, practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee.
When you feel confident in your balance, point one arm out straight in front and extend the opposite leg behind you.
Form a straight line from your hand to your foot, keeping hips squared to the ground.
Hold for two or three breaths, then return to Tabletop Pose.
Switch and repeat on the other side.

Balancing Table Pose can be easily changed for seniors who struggle with balance or are uncomfortable with their knees on the floor. Safely lie on a physioball and raise your opposite leg and arm.

3. Warrior I and II

Warrior I and II are two of our favorite yoga poses for seniors, because they improve balance and increase strength by making you more aware of your body positioning and spatial orientation. They stretch your quadriceps and hamstrings, improve core strength, and open your hips.

Warrior I can reduce pain from sciatica and improve breathing and circulation, while Warrior II can improve your posture and open your hips. Both poses are excellent for improving knee strength and stability.

Step your feet apart with a wide, but still comfortable, distance between them.
Turn your right foot out to the side 45 degrees.
Gently push the heel of your left foot away from you and slowly bend your front knee.
Turn your hips to face your right foot, so that your upper body and right toes are facing the same direction.
Keep your core strong, pulling your navel in toward your spine.
Bring your hands together at heart-center, stretch them forward, or raise both arms to the sky.

To transition from Warrior II to Warrior II:
Twist your hips and torso back to the front of the room.
Keep your right knee bent, and your feet in the same position they were in for Warrior I.
You can stretch your arms out wide to each side or place your hands on your hips.

Sometimes known as Flying Dragon, the next pose in the series, Warrior III, is a more advanced yoga pose. However, mastering this balance challenge is an exceptional way to prevent injuries from falls and strengthen every muscle in your legs, including muscles in your feet and ankles.

4. Legs Up the Wall

Legs Up the Wall is a restorative pose that can help support your lymphatic system, relieve aching muscles and joints, reduce swelling in your legs, and activate your parasympathetic nervous system, which aids your body in relaxation. In fact, many experts recommend Legs Up the Wall Pose before bed to aid in a restful night’s sleep and decrease leg pain from a long day of standing or walking.

To get started, place your yoga mat against the wall, so that the short edge of the mat is touching the wall.
Lie down on your mat, lift your legs and maneuver yourself towards the wall.
Your legs should be comfortable here, so scoot closer to or further away from the wall, if you need to.
Focus on breathing slowly and calmly, moving your awareness from the tops of your feet to the crown of your head and back again.
Come out of the posture by hugging your knees into your chest and rolling to one side.

Legs Up the Wall Pose and other inversions aren’t safe for those with certain medical conditions like hernia, hypertension, glaucoma, and those recovering from surgery in the abdomen area.

However, there are many other yoga poses for seniors that aid in relaxation. Mountain Pose (Tadasana) is helpful, as is Half Butterfly Pose (Ardha Titali Asana), which is a good pose for those with heart conditions. You should always consult your physician before starting yoga or any new exercise program.

5. Savasana

No yoga session is complete without this final posture. Although it looks easy, Savasana is often called the most difficult of the asanas. Though it’s easy for some to bend and twist their way through a yoga session, many struggle with just relaxing on the floor and being present in the moment.

Practicing Savasana can help you enter a refreshing state that can calm your central nervous system, reduce stress and anxiety, and help you get better sleep.

Lie on your back with your knees bent or legs extended. It’s important to remain as comfortable as possible. Support parts of your body, like your lower back and neck, with blankets or yoga bolsters, if you need to.
Keep your head centered, not allowing it to fall to either side.
Extend your arms to the sides.
Allow your breath to flow smoothly in and out.
Close your eyes and relax your face.

Continue to bring attention to each part of the body, consciously relaxing each part, starting with the head and traveling to your feet. You can practice Savasana with guided meditations online that include topics like compassion, forgiveness, mindfulness of emotions, and more.

Find Balance, Focus on Fitness, and Nurture Your Well-Being at Timber Ridge at Talus

We feature a variety of ways for people of every fitness level to stay active at our senior independent living community in Issaquah, WA. From yoga classes to our state-of-the-art fitness center and indoor pools, there’s always something to inspire you to keep moving. Contact our residency specialists online to learn how you can thrive at Timber Ridge at Talus.

Best Types of Yoga for Seniors

Yoga can help with health issues and overall body strength of older adults with minimal equipment making it a great exercise form to get into later in life. The movements in yoga classes can help with all sorts of issues that go along with aging including:

• Managing blood pressure and chronic joint pain. 
• Increasing lung capacity, bone density, and range of motion. 
• Improving circulation and breathing techniques. 

Yoga for seniors also helps with managing more long-term health challenges like heart disease, osteoporosis, and arthritis. 

The benefits of yoga aren’t just limited to the physical body either. Many people also turn to yoga therapists to help with increased alertness, concentration, and memory. 

Basically, practicing yoga and meditation can lead to improved quality of life and well-being no matter what age you are.

The best types of yoga for seniors are:

• Chair yoga: This type of gentle yoga involves using the chair as a prop. This is especially helpful for yoga programs for beginners and older adults.
• Iyengar yoga: Well known for its creative use of props in yoga class, Iyengar yoga is very different from regular yoga practice because it allows many modifications using props which can be great for seniors. This means beginners and older adults have more opportunities to explore varied yoga postures in yoga class.
• Yin yoga: This gentle yoga is characterized by its use of props and being in a yoga asana for longer durations. You can fully relax into a pose and take the time you need to figure out what works best for you.

Top Yoga Poses for Seniors

These 10 poses are a great starting point for getting a good yoga pose sequence for seniors that is comfortable and beneficial.

1. Butterfly Pose – Baddhakonasana

• Step 1: Start in Dandasana
• step 2: Fold the legs and join the soles of the feet together; knees out to the side and straight back.
• Step 3: Hold for 15 breaths.
• Step 4: To release gently extend the legs

Variations: In the reclining variation of this pose, you can lie down on the mat and join the soles of the feet together. Alternatively, you can also sit with the back against the wall.

Benefits: This is a great pose to improve range of motion around the hips and groin – stretching the inner thigh and back. It also helps with lower body pain and is a great addition in yoga for seniors.

2. Cat / Cow pose – Marjaryasana / Bitilasana 

• Step 1: Start in tabletop position – palms under the shoulders and knees under hips, neutral spine
• Step 2: Breath in to drop the belly down and arch the back, lift the chin up.
• Step 3: Breath out to round the back and push into the earth with palms
• Step 4: Repeat 5-10 times and then return to tabletop position

Variations: If the knees hurt, use a blanket under the knees.  You can also practice the seated chair yoga variation of this pose – keep the palms on the knees and move from the lower back – breath-in to arch the back and breathe-out to round the back.

Benefits: Great for mobility and flexibility of the spine. It’s also great to tackle stress and can be successfully used to help with hypertension and insomnia. For seniors with back pain, this is a great pose to get started.

3. Seated Spinal Twist Pose – Parivrtta Sukhasana

• Step 1: Start in easy seated pose with the arms and shoulders relaxed
• Step 2: Breathe-in to extend the arms up. Breathe-out to twist to the right, place the left hand on the right knee and right hand behind the back
• Step 3: Hold the pose for 5-10 breaths
• Step 4: Breathe-out to unwind. Repeat on the other side.

Variations: Place a folded thin blanket under you if there is any discomfort in the lower back. Or try the chair yoga version of this pose. Take the assistance of yoga instructor if needed.

Benefits: This is a great pose to improve flexibility of the spine, neck, shoulders and hips. It strengthens the lower back and is great for aiding digestion.

4. Tree Pose – Vrikshasana

• Step 1: Start in mountain pose.
• Step 2: Breathe-in to bend the right knee. Place the sole of the right foot on the inside of the left thigh, above the knee.
• Step 3: Gaze at one point in front of you, on the same level as the eyes. Maintain balance by keeping the spine straight.
• Step 4: Slowly bring the palms in Namaskar mudra above the head. Take 5-10 breaths here.
• Step 5: Inhale to point the right knee to the front. Exhale to lower the right leg down. Repeat on the other leg

Variations: In case balancing is extremely challenging or the joints hurt, place the sole of the foot on the ankle or the inside of the shin. You can also practice keeping the joined palms in front of the chest – this will make balancing easier.

Benefits: It stretches the legs, back and arms. It’s one of the best standing poses recommended by yoga teachers and helps with concentration and focus. Practice the pose for longer to build strength in the legs and core.

5. Palm Tree Pose – Tadasana

• Step 1: Start in mountain pose.
• Step 2: Gaze at a steady point. Lift the hands up and interlock the fingers overhead, flip the palms up
• Step 3: Inhale and lift both the heels off the mat. Stretch as much as possible without over arching the back.
• Step 4: Stay here for 5-10 breaths. Exhale to rest the heels back down and return to starting pose

Variations: To maintain balance, this yoga routine can be done by seniors next to a wall.

Benefits: Good for stretching the arms, chest, abdomen, spine and the legs. It helps with concentration, focus and improves posture, increases awareness and steadies the breath. Practice this pose for longer to help with digestion, blood circulation and building strength in the abdomen and legs.

6. Upward Salute Side Bend Pose – Parsva Urdhva Hastasana

• Step 1: Start in mountain pose.
• Step 2: Inhale and sweep the arms out to the side and up overhead in Namaskar mudra
• Step 3: Exhale and lean to the right side, pull the left shoulder back and keep the chest open.
• Step 4: Hold for 5-10 breaths. To release, exhale and return to centre. Repeat on the other side.

Variations: If its difficult to balance, then stand with your feet hip distance apart. Beginners can also stand with the back against a wall to ensure the back doesn’t round.

Benefits: This standing pose is excellent for side body flexibility. It stimulates the internal organ and is great to aid the digestive process for all types of bodies.

7. Sphinx Pose – Salamba Bhujangasana

• Step 1: Start on your stomach with feet hip distance apart and forehead on the ground.
• Step 2: Lift the upper body. Place your forearms shoulder distance apart and parallel to each other. Move the shoulder away from the ears.
• Step 3: Inhale and lift the head up. Tuck your chin to ensure the back of the neck is long
• Step 4: Pull the centre of the chest forward. Take a few deep relaxing breaths here.
• Step 5: Exhale to gently bring down your abdomen, chest and head back to the floor.

Variations: In case your shoulders hurt, use a cushion under the chest for added support.

Benefits: This is one of the most relaxing poses for the back and neck. It also stimulates the abdominal organs and expands the chest and shoulders and builds strength in the back.

8. Twisting Cobra Pose – Parvrtta Bhujangasana

• Step 1: Start in prone position, with belly and forehead on the mat, feet as wide as the yoga mat and palms by the side of the ribcage.
• Step 2: Inhale to lift the chest and head up till arms are straight. Avoid shrugging shoulders
• Step 3: Exhale to twist to the right. Stay here for 3-5 breaths.
• Step 4: Inhale back to centre and exhale to come back down. Repeat on the other side.

Variations: Try to lift the chest a little lower if this pose is too difficult. You can also place a folded thin blanket under the hip bones for more support.

Benefits: This pose is great to  increase flexibility of the back. Great to include as part of exercise program for people with constipation – it massages and stimulates liver and kidneys

9. Supine Spinal Twist – Supta Matsyendrasana

• Step 1: Start on your back. Bend both the knees with soles of the feet on the mat. Extend out the arms in line with shoulders.
• Step 2: Inhale to lift the knees to the chest, exhale to drop the knees to the right, while looking to the left.
• Step 3: Stay here for 5-10 breaths.
• Step 4: Inhale to come back to centre. Repeat on the other side.

Variations: If the stretch on the back is too intense, try gentle yoga with just one knee bent. If you want to further intensify the pose, cross one knee over the other

Benefits: This pose stretches the glutes, chest, and obliques. Its health benefits include improved spinal mobility and digestion. One of the best yoga poses to alleviate lower back pain.

10. Corpse pose – Savasana

• Step 1: Start on your back. Take your feet as wide as the mat and turn the palms up. Close your eyes and observe 30-50 breaths
• Step 2: To release, start with small movements around the fingers and toes and then the rest of the body.

Variations: For people with back pain, place a pillow under the knees.

Benefits: Probably one of the most important yoga poses in a yoga journey, this yoga pose helps calm the mind and relax the body. For a Hatha yoga and restorative yoga teacher, this is one of the hardest yoga poses to teach yoga practitioners because a lot of work goes into stilling the mind.