The 15 Best Beginner Yoga Poses for Seniors

Are you ever too old to do yoga? Absolutely not! Even if you’ve never tried it before, gentle yoga is generally accessible for people of any age and has a lot of benefits for seniors. Doing yoga improves your mobility, flexibility, and balance. Taking yoga classes can also connect you to a community, which supports your emotional well-being. Yoga is a low-impact, approachable way to promote healthy aging.

Seated Yoga Poses for Seniors

Seated poses allow you to stretch and twist from a place of stability. Sitting up on a prop can improve your alignment and make these poses more comfortable.

Bound Angle Pose (Baddha Konasana)

Sanskrit Meaning: Baddha (Bound) Kona (Angle) Asana (Pose)
Yoga Level: Beginner
Pose Type: Seated Hip Opener
Why this Pose: Use gravity to release the groins and inner thighs.
Props: Sit up on a bolster, block, or folded blanket. Use blocks under your knees for extra support.
Step-by-Step Instructions:

1. Begin in a comfortable, cross-legged position. Sit on a prop if your spine is rounding forward.
2. Bring the soles of your feet together at your midline with your knees opening to either side.
3. Hold onto your feet and straighten your arms to help keep your spine upright.
4. Hold for five to ten breaths.

Seated Easy Twist (Parivrtta Sukhasana)

Sanskrit Meaning: Parivrtta (Revolved) Sukha (Easy) Asana (Pose)
Yoga Level: Beginner
Pose Type: Seated
Why this Pose: Twists improve spinal mobility and digestion.
Precautions: If you have a diagnosed spinal condition, such as a slipped disc, check with your doctor if twisting is appropriate.
Props: Sit on a bolster, block, or folded blanket if your knees are above your hips when you sit on the floor. You can also do this pose while sitting in a chair.
Step-by-Step Instructions:

1. Begin in a comfortable cross-legged position.
2. Inhale to lengthen your spine. 
3. On your exhalation, rotate your upper body to the right, taking your left hand outside your right knee and your right hand to the floor behind your back.
4. Stay for three to five breaths, growing tall on your inhales and deepening the twist on your exhales.
5. Release and do the same thing while twisting to the left. 

Tabletop and Kneeling Yoga Poses for Seniors

A tabletop position is inherently stable, so it’s a good place to work on balance. Pad your knees with a Yoga Pad or folded blanket if you feel any discomfort while kneeling.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

Sanskrit Meaning: Marjari (Cat) Asana (Pose) Bitila (Cow) Asana (Pose)
Yoga Level: Beginner
Pose Type: Kneeling
Why this Pose: Gentle movement practice to keep your spine mobile.
Step-by-Step Instructions:

1. Begin on your hands and knees with your shoulders over your wrists and your hips over your knees. Take padding under your knees if necessary.
2. Inhale and lift your head, chest, and tail while lowering your belly. Draw your navel in gently to keep some engagement in your core.
3. Exhale and lower your head, round your spine toward the ceiling, and tuck your tail.
4. Repeat this cycle of movement each time you inhale and exhale for around ten breaths.

Balancing Table Pose (Bird Dog Pose)

Yoga Level: Intermediate
Pose Type: Kneeling
Why this Pose: Strengthen your core to improve balance.
Step-by-Step Instructions:

1. Begin on your hands and knees with your shoulders over your wrists and your hips over your knees. Take padding under your knees if necessary.
2. Extend your right leg straight behind you and lift your right foot off the floor.
3. Lift your right leg parallel to the floor while keeping your pelvis level.
4. Flex your right foot.
5. Extend your left arm forward, parallel to the floor.
6. Keep your head in a neutral position.
7. After three to five breaths, lower your palm and knee back to the floor and repeat the pose on your other side.

Child’s Pose (Balasana)

Sanskrit Meaning: Bala (Child) Asana (Pose)
Yoga Level: Beginner
Pose Type: Kneeling
Why this Pose: This resting posture is also a great hip stretch.
Step-by-Step Instructions:

1. Begin on your hands and knees.
2. Take your knees as wide as your mat.
3. Sink your hips back until your butt is resting on your heels.
4. Keep your arms extended in front of you or take them alongside your body.
5. Bring your forehead to the floor.

Standing Yoga Poses for Seniors

Beginner-friendly standing poses build strength, stability, and balance. Stand near a wall or chair for extra support. Mountain Pose (Tadasana)

Sanskrit Meaning: Tada (Mountain) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing
Why this Pose: Establish a baseline alignment for standing poses
Step-by-Step Instructions:

1. Stand at the front of your yoga mat with your feet directly under your hips (usually around six inches apart).
2. Stack your pelvis over your ankles and your shoulders over your pelvis.
3.  Draw your navel in, relax your shoulders, and turn your palms forward.
4. Keep your head in a neutral position and your gaze soft.
5. Take five breaths as you pay attention to how your body feels in this position.

Chair Pose (Utkatasana)

Sanskrit Meaning: Utkata (Powerful) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing
Why this Pose: This pose helps build leg strength
Step-by-Step Instructions:

1. From Mountain Pose, bend your knees and take your hips back as if you were going to sit in a chair. Make sure your knees don’t move toward the centre.
2. Lift your arms overhead to a parallel position with your palms facing inward or keep your hands on your hips.
3. Hold for five breaths before straightening your legs to stand up.

Tree Pose (Vrksasana)

Sanskrit Meaning: Vrksa (Tree) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing Balance
Why this Pose: Improving your balance is important for healthy aging
Precautions: If you feel wobbly, stand near a wall or a chair for support
Step-by-Step Instructions:

1. Begin in Mountain Pose.
2. Take your hands to your hips.
3. Transfer your weight into your right leg without changing your hip position.
4. Lift your left foot off the floor and take the sole of your left foot to the inside of your right leg above or below the right knee.
5. Check your hip position again to make sure nothing has shifted.
   
6. Take your hands to Anjali mudra at your chest or lift them straight above your head.
7. After three to five breaths, release your left foot to the floor and repeat the pose on the other side.

Downward Facing Dog (Adho Mukha Svanasana)

Sanskrit Meaning: Adho (Downward) Mukha (Face) Svana (Dog) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing
Why this Pose: This classic pose strengthens and stretches your whole body.
Precautions: Avoid inversions if you have glaucoma.
Step-by-Step Instructions:

1. Begin on your hands and knees in a table position.
2. Curl your toes under and press into your palms to straighten your legs and lift your hips toward the ceiling.
3. Your body will be in an inverted V position.
4. Release your heels toward the floor.
5. Keep pressing into your palms to take your weight into your legs.
6. Bend your knees if your hamstrings are tight.
7. Hold for five breaths, then lower your knees to the floor.

Prone Yoga Poses for Seniors

These poses offer the opportunity to gently stretch and strengthen your back.

Sphinx Pose (Ardha Bhujangasana)

Sanskrit Meaning: Ardha (Half) Bhujanga (Cobra) Asana (Pose)
Yoga Level: Beginner
Pose Type: Prone backbend
Why this Pose: This supportive backbend is great for your posture.
Step-by-Step Instructions:

1. Begin lying flat on your stomach with your arms in a goalpost position.
2. Press in your palms and forearms to lift your head and chest off the floor.
3. Position your elbows directly under your shoulders, your forearms parallel to each other, and your palms flat.
4. Press into your palms and forearms to move your shoulders away from your ears.
5. Take five to ten breaths here.

Low Cobra Pose (Bhujangasana)

Sanskrit Meaning: Bhujanga (Cobra) Asana (Pose)
Yoga Level: Beginner
Pose Type: Prone backbend
Why this Pose: Strengthen your back and spinal support muscles.
Step-by-Step Instructions:

1. Begin lying flat on your stomach with your palms under your shoulders, elbows bent straight back, and arms hugging your sides.
2. On an inhalation, press into the tops of your feet and lift your chest away from the floor any amount. Avoid pressing into your palms to ensure the work is coming from your back.
3. On your exhalation, lower your chest and head down to the floor.
4. Repeat two more times.

Supine Yoga Poses for Seniors

Strengthen and stretch on your way to relaxation.

Bridge Pose (Setu Bandhasana)

Sanskrit Meaning: Setu (Bridge) Bandha (Lock) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine Backbend
Why this Pose: Improves spinal mobility and strengthens your glutes.
Step-by-Step Instructions:

1. Begin lying on your back with your knees bent and pointing at the ceiling.
2. Walk your feet in close to your buttocks.
3. On an inhalation, press into the soles of your feet and engage your glutes to lift your hips any amount off the floor.
4. Your arms can stay along your body, or you can tuck your shoulders under your chest and interlace your hands behind your back.
5. Release your hips to the floor on an exhalation.
6. Repeat two more times.

Eye of the Needle Pose (Sucirandhrasana)

Sanskrit Meaning: Suci (Needle) Randhra (Hole) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine Hip Opener
Why this Pose: You control the level of intensity with this hip opener.
Step-by-Step Instructions:

1. Begin lying on your back with your knees bent and pointing at the ceiling.
2. Hug your right knee in toward your chest.
3. Place your right ankle on top of your left thigh near your left knee.
4. Let your right knee release open.
5. If you want a deeper stretch, lift your left foot off the floor and hold the back of your left thigh.
6. Draw your left thigh toward your chest any amount.
7. After five to ten breaths, release and do the pose on the other side.

Supine Hand to Big Toe Pose A (Supta Padangusthasana A)

Sanskrit Meaning: Supta (Supine) Padangustha (Big Toe) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine Hamstring Stretch
Why this Pose: A supportive way to open your hamstrings.
Props: Have a yoga strap, belt, or towel handy
Step-by-Step Instructions:

1. Begin lying on your back with your knees bent and pointing at the ceiling.
2. Hug your right knee in and place your strap around the ball of your right foot.
3. Holding the ends of the strap in each hand, extend your right leg straight toward the ceiling.
4. Extend your left leg straight on the floor or keep it bent.
5. After five breaths, release your right leg and repeat the pose on the other side.

Corpse Pose (Savasana)

Sanskrit Meaning: Sava (Corpse) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine Resting
Why this Pose: It’s important to take time to fully relax your body and integrate the effects of your practice.
Props: Optional blankets and bolster.
Step-by-Step Instructions:

1. Lie on your back with your legs extended on the floor and your arms alongside your body.
2. Let your feet fall open to either side.
3. Turn your palms to face the ceiling and let your fingers curl in naturally.
4. Close your eyes.
5. Use any props that would make you more comfortable. You might try a bolster or rolled blanket under your knees. Cover yourself with a blanket if you are chilly.
6. Scan your body from toes to head. If you are holding tension anywhere, release it.
7. Breathe naturally.
8. Stay here for five to ten minutes. 

Benefits of Yoga for Seniors

Improves Balance and Coordination
As we age, balance becomes a major indicator of health and fitness. Instability leads to falls, which are the leading cause of injury in older adults. Improving your leg and core strength, as well as body awareness (where your body is in space), is a huge benefit of yoga at any age.

Supports Joint Health & Flexibility
As we age, our joints naturally start to wear out. Strengthening the muscles that support the knees and hips, in particular, helps you stay active with less pain.

Calms the Mind and Nervous System
Yoga’s focus on deep breathing and stretching triggers the ‘rest and digest’ phase of your parasympathetic nervous system. Yoga’s intense physicality and attention to detail occupy your mind completely during your practice, giving you a break from mental chatter and anxiety. 

Precautions for Senior Yoga Practitioners

While yoga is gentle and adaptable, it’s best to approach some more intense postures with caution, especially when you are new to the practice or have preexisting injuries.

• Always check with a healthcare provider before beginning a new exercise program.
• Skip inversions if you have glaucoma. If you have high blood pressure, ask your doctor before inverting.

Avoid deep forward folds or backbends if you have spinal issues.

• Modify or skip weight-bearing on the wrists if it’s painful.
• Use a chair, wall, or blocks for extra support.
• Move slowly and avoid holding your breath.

Yoga Poses Seniors May Want to Avoid

If you’re new to yoga, take a pass on these more advanced postures.

• Deep backbends (e.g., Wheel Pose): may strain the back.
• Advanced inversions (e.g., Headstand): risk of falls and neck injury.

Yoga for Seniors FAQs

Is yoga safe for seniors?

Yoga is generally safe for older adults, but every body is different, so it’s important to talk to your doctor if you have any preexisting injuries or health conditions.

Do I need to be fit or flexible to start yoga as a senior?

You do not need to be fit or flexible before starting yoga. Take things slowly and listen to your body, and yoga will help improve your fitness and flexibility.

Which yoga is best for senior beginners?

Hatha Yoga is often a good choice for beginners because it is gentle. If you can find a yoga class specifically for seniors, that would be ideal.

How often should seniors do yoga?

Consistency is very important in yoga. Aim for two to three times per week.

Am I too old to start yoga?

Never! Yoga has a place for everyone. If mobility is an issue, you can even do Chair Yoga.

What are the benefits of yoga for seniors?

The benefits of yoga for seniors include improved mobility, flexibility, strength, balance, and mental health.