Yoga is a study of life, the body, breath, mind, intellect, memory, and emotions. Gentle yoga refreshes the mind and body, strengthens the muscles, and keeps the inner organs and the hormonal system balanced. That is why people of all ages should practice yoga. Yoga can contribute to a more balanced and healthier lifestyle for seniors.

There is a wide array of yoga styles available. To choose the perfect style, you should rely on your expectations and fitness level. Seniors with certain health conditions, such as sciatica, should approach yoga carefully and slowly.

 Is There an Age Limit for Yoga?

You can do yoga at any age — it’s just a case of picking the type of yoga that works for you and working within your abilities. Yoga can keep you young, stronger, and more flexible as you age. Yoga for seniors helps you maintain flexibility through low-impact exercise.

Benefits of Gentle Yoga for Seniors

Several studies have suggested that yoga for older adults is one of the best forms of exercise. Yoga helps seniors lose weight, and it is one of the exercises that can wake up your body and brain. With regular practice and a proper class, seniors can boost their strength, agility, flexibility and mood. Some of the benefits of yoga for seniors include:

What Type of Yoga Is Best for Seniors?

Beautiful woman doing yoga

 What kind of yoga is most appropriate depends on your age, current physical fitness level, and physical ability. Following are five yoga types for seniors that may suit your needs:

Read More: Face Yoga for a More Youthful Face

Beginning Yoga for Seniors

There is a wide range of easy poses to choose from, including sitting, lying down, and chair yoga. Here are a few poses of beginning yoga for seniors.


This beginning yoga pose is the starting position for all standing poses. Mountain pose improves posture and balance.

 Mountain Pose Instruction:


The tree pose will strengthen your lower body and help improve your balance. It’s possible to do it with either your back against a wall or while sitting in a chair.

Tree Pose Instruction:

Tabletop Position

The table is a great starting point or transition point for many floor postures, and it helps realign the spine and lengthen it.

Table Pose Instruction:

Cat-Cow Pose

The yoga cat-cow pose makes your spine flexible while strengthening your abdomen.  This video will show you how to do this pose correctly.

Cat-Cow Pose Instruction:

Chair Yoga for Seniors

Chair yoga is an excellent exercise for seniors. This type of exercise refers to how yoga poses you can do while seated. These modifications allow seniors with low mobility to benefit from yoga. You can do twists, hip stretches, forward bends, and mild backbends while sitting. In addition to the fitness benefits of stretching, chair yoga for seniors can improve muscle tone and breathing habits, reduce stress, and improve your sleep quality and mood.

Can Seniors Lose Weight Doing Chair Yoga?

Due to many reasons maintaining a healthy weight and BMI range is essential to seniors. Weight loss for the elderly is possible through chair yoga. Chair yoga has all the benefits of regular yoga practice, including muscle toning, a sense of wellbeing, and improved breathing patterns. 

How Many Days Should I Do Yoga in a Week?

The number of yoga sessions seniors should practice in a week varies from person to person and depends on your goals:

To start, if you want to gain the benefits of yoga – including improved concentration, strength, and flexibility – it is to schedule 2-3 half-hour sessions each week. A ten-minute gentle yoga session before bed can improve your sleep. One session of beginning yoga a week may be enough to improve flexibility. However, faster progress is possible if you practice more.

Which Yoga Exercises Should Seniors Avoid?

Seniors with limited mobility can still do gentle yoga through adaptive practices, such as chair yoga. Water yoga is also a great beginning yoga for seniors, as the body is less weighted and can move more easily underwater.

If you have arthritis, yoga can be an excellent complement to your treatment, but be careful when choosing a class. Look for instructors who have experience working with seniors with arthritis. If you suffer from spinal disc disorders or glaucoma, be sure to speak to your doctor before attempting yoga. Twisting poses and inversions are especially dangerous for those with these conditions.

Final Words

Yoga for seniors is among the best exercises. As a senior, it’s best to do your research before starting yoga. Choose a gentle yoga class that’s easy to do and know your limits. No matter how fit you are, seniors will benefit from yoga and chair yoga just as much as young adults.

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