Yoga for Seniors: 20 Gentle Poses for Older Ladies

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As we age, maintaining flexibility, strength, and balance becomes increasingly important for overall health and well-being. Yoga offers a gentle yet effective way to achieve these goals while also promoting relaxation and mental clarity.

These 20 yoga poses are specifically chosen to help older women over 60 stay active, reduce stress, and enhance their quality of life. Remember to move at your own pace, listen to your body, and enjoy the journey toward greater vitality and peace.

Here are the best 20 yoga poses for older women:

1. Mountain Pose (Tadasana)

This pose can improve your posture and balance. It also helps to strengthen your thighs, knees, and ankles.

Mountain Pose (Tadasana) Tutorial
  1. Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
  2. Take a deep breath and raise your hands overhead, palms facing each other. Reach up toward the sky with your fingertips.
  3. Hold for a few breaths, feeling the stretch from your heels to your fingertips.
  4. To release, slowly lower your arms back to your sides.

2. Chair Pose (Utkatasana)

This pose strengthens the thighs, calves, and spine. It also stimulates the abdominal organs and the heart.

Chair Pose (Utkatasana) Tutorial
  1. Stand with feet together, bend your knees, and lower your hips as if you’re sitting in a chair.
  2. Keep your knees behind your toes and raise your arms above your head.
  3. Hold for a few breaths while keeping your back straight and chest lifted.
  4. To release, straighten your legs and lower your arms back to your sides.

3. Tree Pose (Vrksasana)

This pose improves balance and stability in the legs. It also strengthens the thighs, calves, ankles, and spine.

Tree Pose (Vrikshasana) Tutorial
  1. Stand tall and shift weight to the left foot.
  2. Place the sole of the right foot inside the left thigh or calf, avoiding the knee.
  3. Bring hands to prayer position at chest or raise them overhead.
  4. Hold for a few breaths, then switch sides.
  5. To release, lower your foot back to the ground and return to a standing position.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

This pose stretches the neck, chest, and abdomen. It also improves spine flexibility and relieves tension in the back.

Cow Face Pose (Gomukhasana) Tutorial
  1. Start on hands and knees, wrists under shoulders, knees under hips.
  2. Inhale, arch your back (Cow), lifting chin and tailbone.
  3. Exhale, round your spine (Cat), tucking chin to chest.
  4. Repeat for a few breaths, moving smoothly between Cat and Cow poses.
  5. To release, come back to a neutral spine position.

5. Child’s Pose (Balasana)

This pose gently stretches the hips, thighs, and ankles. It also calms the brain and helps relieve stress and fatigue.

Child Pose (Balasana) Tutorial
  1. Kneel on the mat, sit back on heels, and lower your torso between your thighs.
  2. Extend arms forward or rest them alongside your body.
  3. Relax your forehead on the mat and breathe deeply.
  4. Hold for a few breaths or as long as comfortable.
  5. To release, use your hands to lift yourself back to a seated position.

6. Downward Facing Dog Pose (Adho Mukha Svanasana)

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

Downward-facing Dog Pose (Adho Mukha Svanasana) Tutorial
  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 feet hip-width apart and toes 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.

7. Cobra Pose (Bhujangasana)

This pose stretches the chest, lungs, shoulders, and abdomen. It also strengthens the spine.

Cobra Pose (Bhujangasana) Tutorial
  1. Lie face down on the mat, legs extended, hands under shoulders.
  2. Press into palms and lift chest off the mat, keeping elbows slightly bent.
  3. Hold for a few breaths while keeping your shoulders away from ears.
  4. To release, lower your chest back to the mat.

8. Seated Forward Bend (Paschimottanasana)

This pose stretches the spine, shoulders, and hamstrings. It also calms the mind and relieves stress.

Seated Forward Bend Pose (Paschimottanasana) Tutorial
  1. Sit with legs extended straight ahead.
  2. Inhale lengthen spine; exhale fold forward from hips reaching for toes.
  3. Hold for a few breaths while keeping back straight and neck relaxed.
  4. To release, inhale as you lift torso back to seated position.

9. Bridge Pose (Setu Bandhasana)

This pose stretches the chest, neck, and spine. It also strengthens the back, buttocks, and hamstrings.

How to do Bridge Pose - Setu Bandhasana
  1. Lie on your back, bend knees, feet flat on floor hip-width apart.
  2. Lift hips toward ceiling as you press into feet and arms.
  3. Hold for a few breaths while keeping thighs parallel to each other.
  4. To release, slowly lower hips back to the mat.

10. Legs Up the Wall (Viparita Karani)

This pose can improve circulation and reduce swelling in legs and feet. It also calms the mind and relieves stress.

Legs Up The Wall - Foundations of Yoga
  1. Sit beside a wall, then lie down and swing legs up the wall.
  2. Relax arms by sides or place hands on belly.
  3. Hold for a few breaths or as long as comfortable.
  4. To release, bend knees and roll to one side before sitting up.

11. Reclining Bound Angle Pose (Supta Baddha Konasana)

This pose stretches the inner thighs and groins as well as opens up the hips.

Baddha Konasana | The Bound Angle pose | Steps | Yogic Fitness
  1. Lie on your back, bend knees, and bring soles of feet together.
  2. Let knees fall open to sides.
  3. Relax arms by sides or rest hands on belly.
  4. Hold for a few breaths while breathing deeply. 5.To release bring knees together before extending legs.

12. Corpse Pose (Savasana)

This pose promotes deep relaxation throughout the entire body. It calms the mind, reducing stress and fatigue.

Corpse Pose (Savasana) Tutorial
  1. Lie flat on your back with legs extended and arms relaxed at your sides.
  2. Close your eyes and breathe deeply, allowing your body to relax completely.
  3. Hold for several minutes, focusing on your breath and letting go of any tension.
  4. To release, wiggle your fingers and toes, slowly roll to one side, and gently sit up.

13. Warrior I Pose (Virabhadrasana I)

This pose strengthens the legs, opens the hips, and chest, and stretches the arms and legs.

Warrior 1 Pose (Virabhadrasana 1) Tutorial
  1. Stand with feet together and step your left foot back about 3-4 feet.
  2. Bend your right knee while keeping your left leg straight, turning your left foot slightly outward.
  3. Raise your arms overhead with palms facing each other.
  4. Hold for a few breaths while keeping your back leg strong and your gaze forward.
  5. To release, step your left foot forward and lower your arms. Repeat on the other side.

14. Warrior II Pose (Virabhadrasana II)

This pose strengthens the legs and ankles while stretching the groin, chest, shoulders, and lungs.

Warrior 2 Pose (Virabhadrasana 2) Tutorial
  1. Stand with feet wide apart, turn your right foot out 90 degrees and your left foot slightly in.
  2. Bend your right knee, keeping it over your ankle, and extend your arms out to the sides at shoulder height.
  3. Turn your head to look over your right hand.
  4. Hold for a few breaths, keeping your torso straight and strong.
  5. To release, straighten your right leg and lower your arms. Repeat on the other side.

15. Triangle Pose (Trikonasana)

This pose stretches the legs, hips, spine, chest, and shoulders. It also strengthens the legs and improves balance.

How To Do Triangle Pose | The Right Way | Well+Good
  1. Stand with feet wide apart, turn your right foot out 90 degrees and your left foot slightly in.
  2. Extend your arms out to the sides at shoulder height.
  3. Reach your right hand forward and then down to your shin, ankle, or the floor outside your right foot.
  4. Extend your left arm straight up toward the ceiling, looking up at your left hand.
  5. Hold for a few breaths, then come back up to standing. Repeat on the other side.

16. Warrior III Pose (Virabhadrasana III)

This pose strengthens the legs, back, and shoulders while improving balance and stability.

Warrior 3 Pose (Virabhadrasana 3) Tutorial
  1. Stand with feet together and shift your weight onto your left foot.
  2. Lift your right leg behind you as you hinge forward at the hips, bringing your torso parallel to the floor.
  3. Extend your arms forward or out to the sides for balance.
  4. Hold for a few breaths while keeping your standing leg strong.
  5. To release, lower your right leg back to the ground and come back to standing. Repeat on the other side.

17. Extended Side Angle Pose (Utthita Parsvakonasana)

This pose strengthens the legs, knees, and ankles while stretching the groin, spine, waist, chest, lungs, and shoulders.

How To Do Utthita Parsvakonasana / Extended Side Angle Pose A & B
  1. Stand with feet wide apart, turn your right foot out 90 degrees and your left foot slightly in.
  2. Bend your right knee, keeping it over your ankle, and rest your right forearm on your right thigh.
  3. Extend your left arm over your head, reaching toward the ceiling or beyond.
  4. Hold for a few breaths while keeping your torso open and strong.
  5. To release, straighten your right leg and lower your arms. Repeat on the other side.

18. Half Forward Fold (Ardha Uttanasana)

This pose stretches the front torso and strengthens the back muscles while improving posture.

Ardha Uttanasana - Quick Yoga Tutorial - Forward Bend Extension
  1. Stand with feet hip-width apart and bend forward at the hips.
  2. Place hands on shins or thighs for support while keeping a slight bend in the knees.
  3. Lengthen through the spine as you lift halfway up with a flat back.
  4. Hold for a few breaths while keeping your neck in line with your spine.
  5. To release, fold forward again or stand up straight.

19. Camel Pose (Ustrasana)

This pose stretches the entire front of the body including chest, abdomen, thighs, and hip flexors while strengthening the back muscles.

Camel Pose (Ustrasana) Tutorial
  1. Kneel on the mat with knees hip-width apart and hands on hips.
  2. Press hips forward as you arch back and reach for heels with hands.
  3. Lift chest toward ceiling while keeping neck relaxed.
  4. Hold for a few breaths while breathing deeply.
  5. To release bring hands back to hips slowly lift torso upright.

20. Happy Baby Pose (Ananda Balasana)

This pose gently stretches the inner thighs, hips, and lower back while calming the mind and relieving stress.

How to Do Happy Baby Pose | Ananda Balasana | Yoga52 on Openfit
  1. Lie on your back and bring your knees toward your chest.
  2. Hold the outsides of your feet with your hands.
  3. Open your knees wider than your torso and gently pull your feet down toward the armpits, keeping your ankles directly over your knees.
  4. Hold for a few breaths, gently rocking side to side if it feels comfortable.
  5. To release, let go of your feet and extend your legs back onto the mat.
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Lauren Wilson

Lauren, an adept triathlete and a passionate writer, has been a cornerstone of Trigearlab.com since its inception. She brings an in-depth, personal understanding of the triathlon world, having competed in numerous prestigious races including the Ironman Worlds and Challenge Roth.

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