10 Daily Yoga Poses for Older Women

Yoga for Seniors: 12 Easy Poses for Older Ladies

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Simple yoga poses for seniors and older women over 60. Easy asanas older ladies can practice to improve balance, well-being, and fitness.

Yoga is becoming increasingly popular among older women and seniors…and it’s fantastic!

Whether you’ve just hit 50 or 60 years old, it’s never too late to join a yoga class. When it comes to getting a good yoga workout, age is just a number.

Here at Health Shales, we believe that our yoga for older women is the perfect exercise routine for seniors.

Here are four reasons women over 60 should consider beginning their yoga journey today:

Reason #1 Healthy Aging
Yoga for seniors can help to reduce stress and the risk of heart disease and dementia. Better sleep is often associated with regular yoga practice, as well as increasing your mood and overall fitness levels.

Reason #2 Strengthen Muscles and Bones
Strengthen muscles and improve bone density with yoga. This can help combat osteoporosis and osteoarthritis – common health issues among older adults.

Reason #3 Relieve Tension
As you get older, chronic conditions and body tension can become severe. Yoga practice can dramatically reduce body aches, joint pain, and chronic pain, leaving you feeling stress-free.

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What type of yoga is best for seniors?

Restorative yoga, hatha yoga, and chair yoga exercises are great for older adults. With this combination of slow-flow yoga asanas, you can go at your own pace. Each pose is held longer than traditional yoga classes.

It’s essential to find the correct yoga sequence, which can help to relax the body, reduce stress, and improve body functions. And, this can differ from person to person.

If you’re starting your yoga journey, I suggest purchasing a yoga mat and practicing yoga at home using the gentle yoga poses below.

Related: How Often Should You Do Yoga to See Results?

Yoga Poses for Older Women

Here are the best 12 yoga poses for older women:

1. Seated Forward Bend Pose

This yoga pose stretches the hamstrings and the spine, and it also aids in relieving back pain.


  1. Sit on a folded blanket with your legs straight in front of you. Straighten up your spine and hands as in staff pose.
  2. Inhale as you extend your arms up overhead, keeping your spine straight.
  3. Exhale as you hinge forward from the hips, bending forward over your legs. Lengthen your spine by ensuring your torso rests on your thighs.
  4. Let your hands hold on to anything your flexibility allows—your feet, shins. Or you can wrap a strap around your feet and hold it instead.
  5. Lengthen the front torso with each inhalation and deepen your forward fold as you exhale. Hold the pose for up to 3 to 5 minutes.
  6. To release the pose, inhale as you slowly lift your torso back to an upright position.

2. Warrior I Pose

This yoga pose strengthens your shoulders, back, and legs and opens up your hips and chest.


  1. Standing, step your feet forward about four ft. wide apart. Your toes should point to the top of the mat.
  2. With your left leg straight behind you, pivot your left heel at 45 degrees.
  3. Press your weight through your left leg and bend your right knee at 90 degrees angle.
  4. Then, raise your hands and keep them between your head.
  5. Squeeze your shoulders blades firmly. Slant your head back and tilt your gaze upwards.
  6. Hold the pose for at least 1 minute.

3. Warrior II Pose

The warrior ii pose is great for stretching your hips, groins, and shoulders. Improve your balance and stability.


  1. Begin with your feet at least 3-4 ft. apart.
  2. Turn your feet so that the toes face the top of the mat
  3. Have your right foot facing forward and your left foot inwards at 45 degrees.
  4. Stretch out your arms on the sides at shoulders height.
  5. Bend your right knee as you exhale. Ensure your knee and ankle form a straight line.
  6. Draw in your stomach and push your pelvis down. Hold the pose.
  7. To release the pose, breathe deeply in as you come up and exhale and rest your arms.

4. Tree Pose

Tree pose enhances balance.


  1. Start with both feet together.
  2. Gently lift your left foot off the floor. Keep your right foot in line, and don’t bend the knee.
  3. Then bend your left knee and rest your left foot on the right thigh.
  4. To maintain balance, focus your gaze on a focal point—something stationary.
  5. Hold the pose while breathing deeply.

5. Cobra Pose

This pose strengthens the spine and firms the gluteus.


  1. Lie on your stomach, with your toes straight back
  2. Place your palms on the ground to help you lift your chest off the floor. Keep your ribs low on the floor.
  3. Firm your shoulders into your upper back and roll up the collarbone.
  4. Keep your gaze on the floor and hold the pose.

6. Triangle Pose

The triangle pose stretches the legs, ankle joints, hips, and hamstrings, strengthening the back, ankles, and knees. Relieves stress and low back pain.


  1. Stand straight with your feet wide apart (3 to 4 ft. apart)
  2. Turn your right foot out at an angle of 90 degrees and your left foot about 15 degrees.
  3. Inhale as you raise your arms on your sides to form a T-shape.
  4. Keep your left toes facing forward and balance your weight equally on both feet.
  5. Exhaling, bend your body to the right and bring your right hand down towards the floor. Your left hand should come up in the air, straightened.
  6. Let your right armrest on your ankle or shin or the floor.
  7. Keep your gaze on the left palm.
  8. Straighten your legs and lengthen your arms.
  9. Engage your core while deep breathing. Relax your body with each exhalation.
  10. To release the pose, come up, bring your arms down to your sides, and straighten your feet

7. Bound Angle Pose

A great asana for opening up the hips and achieving a full stretch for the inner thighs.


  1. Begin in a seated position.
  2. Bring your heels towards your pelvis, placing the soles of your feet together.
  3. Interlace your fingers around your toes.
  4. Inhale as you press your hips down and extend out the crown of your head.
  5. Drop your back and shoulders down. Press your chest towards the front.
  6. Press down your knees onto the floor to open up the hips. Maintain a flat back.
  7. Gently exhale as you pull your body forward.
  8. Hold the pose for 3-5 minutes

8. Downward Facing Dog Pose

This pose stretches the hamstrings and the back. It also strengthens the shoulder as well.


  1. Begin in an all-fours position.
  2. Exhale as you press your hips up and back. Lengthen and straighten your spine by lifting through the tailbone.
  3. Press your heels onto the floor with your feet hip-width apart and toes are facing forward.
  4. Bring your gaze towards your feet and hold for a few breaths.
  5. To release, bend your knees to come back to the table position.

9. Supported Bridge Pose

This pose can stretch your neck and shoulders as well as improve your digestion. This will also promote deep relaxation.


  1. Start by lying on your back with your knees bent and hip-width apart.
  2. Press your shoulder blades and elbow down into the floor and lift your chest.
  3. Using your quads and glutes muscles, gently lift your bottom off the ground.
  4. Interlace your fingers underneath with your elbows straightened. Draw your shoulder blades deeper into your upper back.
  5. Take breaths as you hold the pose.
  6. To release the pose, straighten out your fingers and gently lower your torso back to the floor.

10. Child’s Pose

A gentle yoga pose to stretch your spine, thighs, hips, and ankles. The child’s pose is known to reduce stress, anxiety, and fatigue.


  1. Begin by kneeling on the floor with your toes together. Ensure our knees are hip-width apart.
  2. Have your palms rest on the top of your thighs.
  3. Exhaling, lower the torso between your knees and extend your arms forward. Your palms should face down.
  4. Hold the pose for a few minutes.

11. Mountain Pose

Improve posture and reduce back pain with this standing yoga pose.


  1. Stand with the feet hip-distance apart.
  2. Roll your shoulders down and away from your ears. 
  3. Allow your arms to hang naturally while keeping your palms facing forward.
  4. Stand tall and keep your gaze straight. Imagine the crown of your head is connected to the ceiling by a string
  5. Take your time with this pose and breathe deeply throughout.

12. Cat Pose / Cow Pose

A great pose to improve focus, core strength, and the mind-body connection.


  1. Begin this yoga pose on your hands and knees.
  2. Ensure your body is correctly aligned, keep your wrists under your shoulders and your feet tucked under your hips.
  3. Draw in your navel to keep your abdominal muscles engaged.
  4. For the cat pose, tilt hips forward while keeping knees on the ground; causing your spine to naturally round.
  5. Move into the cow pose by tilting the pelvis back so your tailbone sticks up in the air slightly.
  6. With each movement, choose your own pace and breathe deeply.

You’re ready to practice yoga…

Regular yoga for older women and seniors has incredible benefits, including improving balance reducing stress and body aches. Practice this beginning yoga for seniors at least three times a week for the best results.

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