Best Yoga Poses For Older Adults, According To Experts

Yoga is a mind-body practice that includes physical and spiritual exercises and meditations with roots reaching back thousands of years to ancient India. Yoga postures, known as asanas, require a balance of effort, ease, stability and comfort, according to The Yoga Sutras by Patanjali, an ancient Sanskrit text that lays the foundation of yoga. Of its 196 verses, only three mention specific physical yoga postures, suggesting the practice goes beyond physical activity to include breathwork, meditation and more.

“The techniques of yoga are simple and natural,” says Sri Dharma Mittra, an 83-year-old master yoga teacher and founder of the Dharma Yoga Center in New York City. “The postures are what people most often think of when they think of yoga in the West, but they’re really only one-eighth of the practice of cultivating radiant physical health.”

The coordination of movement and breath is a unique aspect of yoga, and focusing on deep breathing, which is common in the practice of yoga, may improve focus, mood and stress levels, according to a study in Frontiers In Psychology.

“The word ‘yoga’ means union, to join or [to] yoke,” says Brahmani Liebman, a yoga teacher and founder of Rivertown Center for Yoga and Health in Dobbs Ferry, New York, who has been teaching for more than 40 years “The beauty of yoga and its many practices is that there’s something for everybody. These practices allow us to continue to enjoy our lives, to keep moving with our grandchildren [and] to appreciate the beauty of nature and all that life has given us.”

Making sure muscles stay strong, balance remains intact and flexibility is accessible can help prevent injuries and improve activities of daily life for older adults. A 2013 study in BMC Complementary and Alternative Medicine evaluated specific, minimally modified yoga poses geared toward older adults to determine the physical demands these poses placed on certain anatomical areas, such as the ankle, knee and hip, and whether developing strength in these areas by practicing the poses could increase balance and decrease the risk of falling.

”The practices of yoga are important for older adults because as the body ages and life changes, we find ourselves managing our minds and hearts as well,” says Liebman. “Yoga gives us tools to help the body stay both strong and flexible, keep the mind open and aware, and keep our hearts compassionate for ourselves and others.”

“One’s yoga practice will inevitably change over the years because as we age and grow, time changes everything,” says Judith Lasater, a physical therapist, yoga teacher and co-founder of Yoga Journal Magazine. “People will encounter huge changes, such as pregnancy, surgeries, celebrations and loss. Having a solid yoga practice can allow for an intimate relationship between yoga practice and life.”

Sri Dharma believes that yoga is important for older adults because it can be easy to practice and the results are often efficient, and while some degree of flexibility is required, many poses can be adapted to meet mobility concerns or physical or mental health limitations.

Some potential benefits of yoga include:

• Improved strength, flexibility and physical balance
• Increased mobility
• Decreased risk of falls
• Improved quality of sleep
• Improved cognition and mental health
• Decreased pain
• Improving metabolic function, for conditions such as hypertension, high glucose levels, high cholesterol, weight management

It’s important to be aware of potential risks associated with starting a new type of exercise, and it’s always best to speak with a health care provider before incorporating yoga into your physical fitness routine. Body awareness, including understanding one’s one physical limitations and preexisting conditions, should be considered. Conditions like osteoporosis, arthritis, balance issues and uncontrolled high blood pressure may require modifying or avoiding certain yoga poses.

Older adults living with osteoporosis, which is a common bone-loss disease affecting more than 54 million people in the U.S.^[1]What Is Osteoporosis? . Bone Health and Osteoporosis Foundation. Accessed 9/21/2022. , should be extremely cautious and seek guidance from a medical provider regarding how to safely practice yoga. While some yoga poses may be beneficial for patients with osteoporosis, poses that include any movements with forward bending or flexion, spinal twists and deep hip stretches should be avoided due to an increased risk of fractures, according to the National Osteoporosis Foundation (NOF).

Lasater emphasizes the importance of being cautious of yoga classes in which all students are expected to do the same thing, adding that a good teacher should be able to “teach people first and asana second.” Providing individualized movement recommendations and adaptations can lead to a safe and fun yoga class environment.

“The present physical and mental condition of a person is the result of their recent and past lifestyle,” says Sri Dharma. “Some poses and breathing exercises may not be fit [for certain] condition(s).” Being mindful at all times is important, and when any discomfort is noticed, discontinue the practice immediately and relax, he adds.

Most yoga postures can be modified to meet individual needs and account for physical limitations. Make sure to modify or discontinue poses if you experience discomfort, pain, dizziness or shortness of breath, according to Leibman. Adapting poses and using props, such as blankets or bolsters, for these modifications can significantly reduce the risks older adults may face when practicing yoga.

Recommended props include items that can make practicing yoga safer and easier, such as comfortable clothing, blankets, props, pillows, straps, a chair or yoga blocks.

This pose helps improve strength and balance, according to Liebman. It focuses on the lower extremities, including muscles like the gluteus maximus, quadriceps muscles and supporting muscles of the low back and core, which are muscle groups that help with overall balance and body strength.

How to do it:

• Find a steady standing position, bringing your feet a leg’s distance apart.
• Pivot your right foot 90 degrees to the right while angling your left foot slightly inward.
• Place your hands on your waist, grounding through the feet and lengthening through the crown, or top of the head.
• Breathe deeply, and on your exhale, bend your right knee until it’s in line with the ankle below it.
• Extend your arms out from your shoulders while turning your gaze over your right hand.
• Breathe and hold the pose for five deep breaths. Feel the strength of the pose.
• To release, press into your right foot, straighten your right leg and pivot your feet back to center.
• Return to a comfortable standing position.
• Repeat on the other side.

Modifications:

• Keep a narrower stance, which will create more stability when standing.
• Hold onto a chair for support.
• Sit on the edge of a chair and extend your legs out into a wide-legged stance or “V” shape.

This pose is considered a restorative posture. “The practice of passively holding postures targets the connective tissues and bones, allowing the body to find its natural alignment,” explains Liebman. “As we age, the body can benefit tremendously from [restorative poses like] this [one], as it keeps the joints more fluid, [allowing] our movements to be with greater ease. This [pose] can be very beneficial before bed to help the nervous system calm down.”

Note: This pose is contraindicated for older adults with osteoporosis (or a history of spinal compression fractures), according to the NOF.

How to do it:

• Lay on your back with your knees bent and feet hip-width apart.
• Press your feet into the floor, lift your hips and shift them to the left.
• Shift your weight onto your right hip.
• Extend your arms out from your shoulders to about shoulder height, palms facing up.
• Draw your knees in toward your chest, and drop your knees to the right while rolling onto your right hip. Stretch your left shoulder blade toward the floor.
• Rest your right hand on your left thigh to ease the knees down toward the floor.
• Gaze toward the ceiling or to the right, or complete the twist by looking toward your left hand.
• Breathe deeply and hold the pose for three to five minutes.
• To release, release your hand from your thigh and lift your knees to the center. Press into your feet and shift your hips back to center.
• Pause, breathe and feel the effect of the pose.
• Repeat on the other side.

Modifications:

• Rest your knees on a pillow or blanket when you bring them down for the twist if you have low back pain, decreased mobility or if your knees don’t rest comfortably on the floor.
• Keep your arms alongside your body instead of reaching them out to the sides if you experience discomfort. This will help those that have upper back and neck pain or decreased mobility in the upper spine.
• Practice on a bed. This allows for the pose to be integrated into a morning or evening routine before getting up from bed. This is also a great option for those that are unable to fully get down to the floor.

At the end of a yoga practice, a few minutes are often dedicated to “savasana,” or deep relaxation, which is meant to calm the mind and relax the body. “After this pose, remain still and receptive for restoration and healing,” says Sri Dharma. “It’s also a meditative pose, especially for older people.”

How to do it:

• Lay on your back with your palms facing up along the sides of your body or facing down while resting on your torso.
• Extend your legs straight
• Take three deep, slow breaths.
• Relax your body, starting with your feet and moving up your body to your hands, arms, back, abdomen, chest, neck and head. If you have the time, remain in this pose for 10 to 30 minutes.
• To release, bring slight movement into your hands and feet, allowing your breath to deepen. Eventually, take a full-body stretch with your arms and legs extended.
• Roll over to one side and slowly move to a seated position.

Modifications:

• Use blankets, pillows, bolsters, or blocks to ensure comfort in this position. Using a pillow under the head and the knees might make laying flat more accessible.
• Sit in a chair, especially if you have mobility issues or are unable to lie on the floor for any reason.
• Keep your knees bent, especially for those with low back pain, decreased mobility, or if laying flat doesn’t feel comfortable.

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Yoga classes are widely offered in many gyms and dedicated yoga studios. You can also check with your local library, community center or senior center to find out whether classes are held in these spaces. Additionally, there are many online resources for yoga instruction, including certified yoga instructors offering live or recorded classes on their websites.

”Make sure to find a teacher who teaches you to trust yourself and listen to your body,” says Lasater.

Lastly, always consult with a health care provider before beginning a yoga practice at home, at a gym or at a studio to be sure it’s right for you.