Top 7 Beginner Yoga Positions for Seniors

Ageing is inevitable and if you have already touched the senior citizen status without practising yoga, now is the right time to start. Use this thoughtful list of beginner yoga positions for seniors to embark on this journey of a holistically active life. 300+ million have been practising yoga worldwide with more senior practitioners than ever before and the number is headed only one way, northwards.

Yoga is one of the most wonderful and rewarding workouts there can be for seniors. Physically yoga enhances strength, flexibility, balance and mobility, while mentally and spiritually, yoga keeps the mind alert yet calm, heightens positivity, mindfulness, and self-awareness. Yoga has many options to suit elders with different levels of physical ability and comfort ranging from beginner yoga poses to advanced yoga poses. Yoga workouts don’t need any specialized equipment and can be performed almost anywhere. Yoga is beneficial for overall health and it is a discipline you should dedicatedly perform your whole life, for it helps you age serenely.

Basic Senior Yoga Postures for Beginners 

It’s better to familiarize yourself with the philosophy of yoga and the basic yoga postures, before learning them from a qualified instructor. To enjoy and make the most of your yoga classes, it’s advisable to acquaint yourself and get comfortable with fundamental yoga positions. But follow the instructions of the teacher carefully. Please ensure not to overdo it past your limits.

1. Tadasana (Mountain pose):  This posture seems very simple-however is a very significant posture for yoga. The most basic standing pose, the mountain pose, helps you improve your posture and balance.

2. Vrikshasana (Tree pose):  This is another balancing pose. Vrikshasana is good for strengthening the lower body and enhancing balance. Modified versions of tree pose are done by either leaning on or sitting in a chair.

3. Balasana (Child’s pose):  This is a frequently used resting yoga posture. The child’s pose stretches the spine, hips, and lower back. It’s a good way to relax, calm your mind and relieve tension.

4. Adho-Mukha Shvanasana (Downward facing dog):  This posture emulates a dog bending forward; it is another fundamental yoga pose. This pose betters blood circulation, opens up the chest, straightens vertebrae, stretches out the calves, hamstrings and lower back, thus improving the overall body posture.

5. Bhujangasana (Cobra pose):  Your chest is lifted in Cobra pose increasing the blood flow to the heart. It’s also helpful in spine strengthening, stimulating abdominal organs, soothing sciatica, toning buttocks, and relieving fatigue and stress. It also helps in opening or decongesting the heart and lungs and thus, is very helpful during the current COVID pandemic.

6. Trikonasana (Triangle pose):  Hip issues are common in seniors. This posture stretches & strengthens the hip region and also strengthens your core. It regulates blood pressure and eases lower back pain. It can also be done while seated on a chair.

7. Marjariasana (Cat-stretch Pose):  This yoga asana is derived from the stretching of a cat. Mimicking the completely relaxing feline stretch. This posture provides flexibility to the spine, lowering or removing the old age-induced stiffness. It improves digestion by massaging digestive organs. Marjariasana also improves blood circulation, tones the abdomen, and relaxes the mind. – Individuals with head, neck, or knee injuries and pregnant ladies should avoid doing this yoga asana.

These basic restorative yoga postures are perfect yoga poses for beginner seniors, and can be modified using props (blankets, chairs, cushions or blocks) to adjust as per your physical needs. Don’t force yourself into a yoga posture. Marginal discomfort due to stretching is fine, but you shouldn’t experience any pain in the process. Breathe deeply while holding the poses and stay relaxed while moving from one posture to another.

The yoga asanas discussed above are invigorating and impart better body awareness, flexibility and strength in the muscles, bones, joints, spine, heart and lungs. Seniors are welcome to join Online yoga classes crafted carefully by the certified instructors at  Emoha Eldercare. The classes are conducted periodically on MohTV to rejuvenate the core elements of our seniors’ wellbeing i.e., body, mind, and soul. Download the Emoha App and access a healthy, wholesome life curated exclusively for seniors..

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Frequently Asked Questions 

What is the final resting posture after ending the yoga session? 

Shavasana or the Corpse posture is the final resting posture at the end of yoga practice.

Should I warm up before yoga? 

Yes. It helps to warm up as your muscles may be stiff or cold. Warming up also reconstructs your body awareness and breath associations.

Which yoga postures are best for diabetes? 

There are various yoga postures for diabetes, that help in controlling patients blood glucose levels. The best yoga pose for diabetes is the Sun Salutation. Performing 10-12 sun salutations daily will help you control your diabetes. You can do the following five yoga poses and practice them daily to experience their health benefits in controlling your diabetes.

•Dhanurasana (Bow Pose)

•Mandukasana (Frog Pose)

•Balasana (Child pose)

•Bhujangasana (Cobra pose)

•Chakarasana (Wheel Pose)

Can diabetes be Cured by Yoga? 

Diabetes is a chronic condition and a complete diabetes cure isn’t there yet, but yoga is one of the healthiest, easiest, and cost-effective ways of controlling your blood sugar levels. Individuals with diabetes need to practice yoga for half an hour every day.