Yoga For 50 And Over

If you’ve never done yoga before, the thought of starting yoga over the age of 50 may seem daunting. However, yoga is far from being a “one size fits all” type of activity, as you can modify it to fit your needs without hassle. In fact, everyone should be performing yoga, especially as you age.

It can play an important role in helping you maintain flexibility and strength through a range of low impact movements. Strengthening the bones, muscles and increasing your flexibility skills improves mobility in aging.

One of the key considerations for all adults heading into their seniors years. Yoga is also an excellent mind-body exercise that greatly lowers stress, which is a culprit in numerous chronic health conditions,

Such as heart disease, obesity and even dementia conditions, such as Alzheimer’s. Even better yet, yoga is free, as you do not require expensive equipment, and can be done in the comfort of your home.

Not sure where to start? Join a yoga class, or hire a personal yoga trainer. Here are some of the best yoga poses for people over 50 to gain a healthier lifestyle. Please incorporate these postures into your daily routine to get maximum benefits from your yoga:

The Warrior Pose:

Warrior Pose

The warrior pose is a great standing pose that helps increase strength of the leg muscles. As well as improving bone density (as standing is known for doing).

In addition, this pose also boosts flexibility in the hip region and inner thighs.

To Perform:

• Stand with feet shoulder distance apart, with arms down to the sides.

• Turn to one side, and step your foot out about 3 to 4 feet, on the same side. Rotate your foot about 90 degrees.

• Raise your arms while inhaling, to shoulder height.

• Exhale, and simultaneously bend the outstretched leg to a position as close to parallel to the floor as possible.

• Keep your other leg straight, and hold pose for 30 seconds.

• Repeat with the other leg.

The Bridge:

Bridge Pose

The bridge pose is extremely popular. Owing to its benefits of strengthening the lower back muscles and hips.

The bridge pose may be particularly useful for persons with lower back pain, or those who spent much of their lives at a desk job.

To Perform:

• Lie on a stable surface (the floor preferably) with your back and feet flat on the floor and bend your knees. Keep arms to your sides.

• Press hands into the floor as you breathe in.

• Exhale and contract abdominal muscles as you simultaneously push your hips and butt off of the floor.

• At the top position your back and upper legs should form a 45 degree angle, resembling a “bridge.”

• Hold for 30 seconds and then slowly return to the start position.

Legs Up A Wall:

Legs Up The Wall

This pose is beneficial for stretching the hamstring muscles. Similar to bending over but without the stress ion the lower back muscles.

This pose is also useful for persons with poor circulation. As it drains blood flow from the legs and recirculates it through the heart.

To Perform:

• Sit on the floor with legs close to a wall.

• Shift your body so that your legs are up the wall, bracing the back of your feet against the wall.

• If you are unable to stretch your feet in that position, move your hips away from the wall a bit, and place the bottom of your feet on the wall.

• Stretch your hamstrings for a period of 30 seconds, then slowly take your feet off the wall.

The Tree Pose:

Tree Pose

If there was one pose representing yoga in all its glory, it would be the tree pose. At the core of the tree pose’s benefits is improving balance

Important in healthy aging to help prevent falls and tumbles. Falls are the one cause of injury in the aging population.

To Perform:

• Stand with feet together, and hands with palms together, overhead.

• If this is your first time, raise one leg slightly up, so that toes are gently touching the ground but with heel touching the ankle of the next leg.

• Stay balances in this position for approximately 30 seconds.

• Repeat with other leg.

As your balance improves, raise your toes and heel higher so that your non-working leg is fully bent at the knee.


Keep in mind that even a little practice can have a major effect. Attempt to do 10 to 20 minutes per day. The more the better with the goal that your yoga doesn’t get forgotten when you get short on time.

You can complete a short online class, or even simply complete a couple of straightforward stretches every day. Obviously, on the off chance that you have additional time.

You could pick a more extended class, yet remember that even a smidgen of yoga can have a major effect when done constantly.

Making yourself feel guilty about not practicing for an entire hour consistently may discourage your progress. Think about your new yoga experience as a seedling and delicately urge it to grow.

Practice the poses you find testing, just as the postures and movements that are simple for you. In home practice, nobody’s going to know whether you stay away from poses that remind your of your tight hamstrings or the shortcoming in your arms.

Try working on one pose that you find testing every week at home. Finding a yoga practice that is suitable for you right now in your life is certainly worth the effort. Above all, search for a practice that is for you.

On the grounds that staying with it is the means by which we extend the good feelings that help us appreciate the energy and clarity that yoga brings to of our lives.

I would love to hear your thoughts about this post or this site in general.

I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.

I’m happy to help any way that I can.

copywrightNamaste Shane.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness programme or making any changes to your diet

4 thoughts on “Yoga For 50 And Over”

  1. Very well made article! I love me some fitness, but I’d never stuck my toe into the world of yoga, I’m more of a weight lifter. Including yoga into my regime might sound quite beneficial. However, as this list of poses is for the older audience, do you suppose you have any poses for the younger audience? (like teens maybe :)) Or does do these poses go for all ages? Or as a matter of fact, does someone even that young even need to incorporate yoga into their life yet?

  2. Hi Shane!

    Great post! And I will make sure to tell my grandma about what I read here. I started doing yoga at home recently, so maybe now I can do it with my grandma too. Her doctor recommended her to do some exercise, so maybe this is a good option. I haven’t try this poses, but I will do first before doing it with my grandma.



    • Hello Mariana, 

      Thank You for taking the time to read my article. 

      Happy to hear you are a yoga practioner. 

      Great idea about doing yoga with your Grandma. 

      Regards Shane.


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