Gentle Yoga for Seniors – Best Yoga Exercises & Beginner Benefits
Yoga for seniors

They say age is just a number, but the statement doesn’t really works this way. After a certain age, you begin to feel the effects of age. That’s why yoga for seniors is being highly recommended by medical practitioners and wellness experts for older adults.

During later stages of life, we usually become us less energetic, flexible, and prone to injuries. Yoga exercises for seniors help maintain a balance as we age while softening the muscles, improving heart health, and immune system. The 15th century yogic sage has aptly stated “One succeeds in all Yogas through energetic practice—even if one is young, old, very old, sick, or weak.”

To help older adults begin their yoga journey, Team Ekattva took time to list out the best yoga exercises that can be practiced within a safe environment. Have a look and help the seniors in your life embrace the ancient practice that promotes well being:


Also known as the mountain pose, it is an easy and apt yoga for seniors. To practice this yogasana, stand erect, and place your legs slightly apart, with your hands hanging alongside your body. Look slightly upwards and breathe in a composed manner. Tadasana – one of the best yoga exercise for senior beginners – works wonders for the elderly by:

  • Strengthening their thighs and ankles.
  • Providing relief from the age related pains and aches.
  • Improving digestion and increases blood circulation.

Yoga for seniors


Also known as the butterfly pose, Baddha konasana is one of the most popular gentle yoga modification amongst older adults. To practice this yogasana for seniors, sit erect with legs stretched out. Breathe out, and bend your knees as you pull your heels towards your pelvis. Press the soles of your feet close together, and let your knees drop to the sides. Baddha Konasana gives under given benefits to the elderly adults:

  • Stimulates the bladder and kidneys.
  • Relieves fatigue and anxiety.
  • Improves the posture and helps relieve sciatica.
  • Smoothens out the process of menopause.

Yoga for seniors

NOTE: In case of a knee injury, do not practise this asana.


Balasana is famously known as the child pose. In this asana, you have to lie on your back bringing the knees near the armpits by gripping outer edges of the feet and keeping the ankle stacked right above the knee. Balasana has following benefits for the seniors:

  • Releases the tension built up in the shoulders, back and chest.
  • Balances their breathing pattern making them more calm.
  • Eases the bodily functions by making their organs flexible.

Yoga for seniors

Keep scrolling for more gentle yoga for seniors beginners!


The 12th pose of the surya namaskar, it is commonly known as the cobra pose. To practice this yogasana, lie flat on your stomach with your hands in the front and palms touching the ground. Steadily lift your head and face upwards resembling the raised hood of a cobra. Bhujangasana is a great yoga for older adults and has many benefits for the aged, like:

  • It loosens their muscles and makes them more flexible.
  • It reduces their anxiety and puts them in a happy mood.
  • It strengthens their spine and lower back.

Yoga for seniors


Marjariasana is also referred to as the cat pose. To perform this yogasana, stand on your hands and knees in a table top position, with the knees set below the hips. Make sure your elbows and shoulders are in line perpendicular to the floor. Center your head in a neutral position, facing down the floor. This asana has following benefits for the aged:

  • It stretches the spine and makes it flexible.
  • It strengthens the shoulders and wrists.
  • It improves the blood and oxygen circulation in the body.
  • It relaxes the mind and makes them calm.

Yoga for seniors


Known as the hero pose, Virasana is a meditative asana and a gentle yoga for seniors. To practice this asana, you have to kneel on the floor, bringing your knees closer in such a way that the gap between your feet widens. Keep your toes outward and stretched and place your palms on the thighs. Virasana works great for the elderly by:

  • Easing the symptoms of menopause.
  • Reducing and relieving the swelling of legs.
  • Improving blood circulation in legs and providing relief from pains.
  • Curing blood pressure and asthma.
  • Improving the digestive system.

Not an elder but want to get into yoga? Check out these yoga exercises for beginners.

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