7 Practical Yoga Asanas For Older Women

Practical Yoga For Older Women
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Who says yoga is only for the young? NO ONE!

Yoga is a wonderful exercise that suits people of any age, but the benefits it can give to older people are especially amazing. As you are probably familiar with, yoga helps shape the body and ease the mind from the worries and stress of daily life.

However, that’s just the tip of the iceberg. There are a lot more that yoga can offer, especially to those young-at-heart:

  • It increases flexibility.
  • It improves posture.
  • It relieves pains and aches such as back and joint pains.
  • It provides more control over mobility.
  • It makes you more aware of your own body.

As you get older, other forms of exercise such as weight training can become damaging to the body and make you prone to injuries and accidents. Yoga, however, offers the same gentle, soothing movements and positions.

In this post, you’ll learn about the amazing yoga beginner poses that are safe and effective for older people to practice.

1. Tree Pose

In Sanskrit, the tree pose is called Vriksasana. Usually used in meditation, this pose is great for challenging your balance and stability. It strengthens the thigh, calf, ankle, and spine.

To do:

  • Stand with your feet hip-width apart and your hands pressed together in front of your body as if praying.
  • Using one hand to help, raise your right foot and place it on the inside of your left thigh. Remove your hand once you feel steady.
  • Keep your hands together at chest level or bring the overhead.
  • Brace your abs while holding the position for 1 minute.
  • Repeat on the other leg.

2. Bound Angle Pose

Targeting body parts that are more prone to pain and ache, the bound angle pose is a wonderful way to stretch the back, groin, thigh, and knee. It can also soothe menstrual cramps and opens the hips.

Just a reminder though: avoid performing this asana if you have groin or knee injury.

To do:

  • Sit straight with your legs extended in front of you.
  • On an exhale, bend your knees and pull your heels towards the pelvis as far as you can. Press your soles together, letting your knees drop to the sides.
  • Place your hands on your feet and hold the big thumbs with your thumb and forefinger.
  • Stretch your torso, and stay in the position for 1 minute.

3. Cobra Pose

The Bhujangasana or cobra pose opens the chest and promotes flexibility by stretching the arm, shoulder, thorax, abdomen, and legs. It is a great pose to strengthen lower back muscles, relieving pain in the area.

To do:

  • Lie on your stomach with your hands at the sides of the chest and the tops of your feet in contact with the floor.
  • Gently lift your shoulders and chest up toward the ceiling until there’s only a slight bend in the elbows. At the same time, lift your gaze up to avoid neck strain.
  • If you want to work your muscles, use your back and core muscles to raise your upper body. Further, tense the muscles when holding the position.
  • Stay in the position for 1 minute.

4. Child’s Pose

The child’s pose is a yoga asana that promotes rest and stress relief. It helps restore the body and quiets the mind. It is usually performed after a challenging back-stretching pose.

To do:

  • Kneel on a mat with your legs together. Sit on your heels.
  • Gently lean forward until your chest rests on your thighs. Rest your forehead on the ground.
  • Rest your arms at the sides, palms up and hands beside your feet.
  • Stay in the position for 1 minute.

5. Cat Pose

The cat pose is a yoga asana that gives the spine and abdominal organs a gentle massage. It stretches the neck and back, thereby promoting spinal flexibility.

To do:

  • Get down on all fours with hands directly under the shoulders and knees under the hips.
  • Deep breathe, bringing your head in between your shoulders and rounding your back on an exhale.
  • Stay in the position for 1 minute.

6. Cow Pose

Usually performed together with the cat pose, the cow pose is an excellent way to warm up the spine. It opens the chest and like the cat pose, it wonderfully stretches the neck and back.

To do:

  • From the cat pose, take another breath, then bring your head back up as you drop your back down towards the floor, arching the spine.
  • Keep your gaze straight ahead, and pay attention to pushing your shoulders back and sticking your butt up towards the ceiling.
  • Stay in the position for 1 minute.

7. Corpse Pose

As a restorative pose, the corpse pose is usually performed to sum up a yoga routine. This pose makes you aware of your body and breathing pattern, relaxes the mind, and reduces tension.

To do:

  • Lie on your back, letting your arms and legs drop open.
  • Close your eyes, and take breaths slowly and deeply through the nose.
  • Relax your body and feel it rise and fall with each breath.
  • Stay in the position for 1 minute or longer.

Yoga calms the mind and the body, which in turn, makes you energized and feel better. Every day, make it a habit to practice yoga to enjoy its amazing benefits on your health and fitness.

Feel free to share this with your friends, mom, and everyone who needs to discover the benefits of yoga! We’d also love to hear your yoga experiences in the comments below.

Who says yoga is only for the young? Increase flexibility, posture, and relieve pains and aches with these practical yoga asanas for older women.

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