Yoga Mats and Floor Exercise: Getting Down and Up Safely

First question: is floor exercise right for this person?

Floor exercise can be valuable, but it is not essential. Many excellent routines can be done in a chair or standing; see chair exercises for seniors.

Think twice, and ask a doctor or physiotherapist, if the person:

• cannot get down to the floor and up again without help;
• has severe knee or hip arthritis, a joint replacement with movement restrictions, or a painful back; see exercises for knee and hip pain and bathroom setup after hip replacement;
• has osteoporosis with fractures, or severe bone thinning, where certain bending and twisting movements are not advised; see exercise for osteoporosis;
• has heart disease, uncontrolled blood pressure, dizziness on standing or breathlessness lying flat; see exercise with heart disease;
• has had recent surgery or a recent fracture;
• has balance problems or a history of falls;
• has dementia, where getting up may be confusing;
• is frail or very weak, or has Parkinson's disease or a stroke with weakness; see exercise for Parkinson's disease and exercise after a stroke at home;
• has eye conditions where lying head-down is discouraged (such as glaucoma or recent eye surgery);
• is alone, with no way to call for help.

For these people, bed-based, chair-based or standing exercises are often safer.

The key test: can you get up?

A simple safety rule: do not do floor exercise unless you can get down and up again safely, with a method that you have practised. A physiotherapist can assess this. A rough self-check, done with a sturdy chair or sofa beside you and a helper nearby:

• Can you lower yourself to kneeling, then to sitting, using the chair for support?
• Can you get from the floor to the chair and stand without pulling on someone, and without help?

If not, use a bed, a firm bench or a chair-based routine instead. A bed or mat on a firm low platform (a firm bed at a good height) allows lying exercises without a floor transfer.

Choosing a mat

Thickness. Thin mats (about 3 to 4 mm) give grip but little padding; very thick mats (15 mm or more) are softer but unstable for standing and balance, and can make getting up harder because the surface sinks. For most older adults, a medium thickness (about 6 to 10 mm) balances comfort and stability. Joints that are sore on hard floors benefit from more padding for lying and kneeling; standing and balance work needs a firmer surface.

Grip. A non-slip underside that grips the floor, and a textured top that grips the hands and feet. Many mats slide on polished marble or tile. Test by pushing the mat with your foot on your floor. If it slides, place a non-slip underlay beneath, or a rubber backing, or use a mat designed for slippery surfaces.

Size. Long and wide enough for the whole body to lie with room at the sides: about 180 cm long and 60 to 70 cm wide is common. A wider mat may help people who feel unsteady.

Material. Rubber, TPE, PVC and cork-based mats are common. Some people are allergic to latex; choose latex-free. PVC mats can be heavy and may smell; in hot weather, some become sticky. Natural rubber or TPE can be lighter and more comfortable. A mat that traps sweat should be wiped and dried.

Weight and handling. A mat that is too heavy is hard to carry for someone weak. A lightweight mat may curl at the edges, which is a tripping hazard. Look for a mat that lies flat.

Edges and surface. A mat that does not curl, and edges that are not slippery.

Quality and safety. A reputable maker, a clear return policy and no strong chemical smell; see spotting fake or poor quality care products.

Care. Wipe with a damp cloth and mild soap, dry in the shade, and store rolled or flat, away from sun and heat. Replace when worn, cracked or slippery.

Placing the mat

• Choose a flat, uncluttered space near a sturdy chair or sofa and a wall, away from furniture corners.
• Put the mat on a firm floor, not on a carpet that moves or on a rug. If necessary, use a non-slip underlay.
• Keep the mat's edges flat; do not exercise on a curled mat.
• Keep the chair within arm's reach, on the side from which you will get up.
• Dry the floor and mat; sweat and water make them slippery.
• Use good light and clear pets and children.
• Avoid exercising on terraces or balconies with uneven surfaces or heat.
• Wear comfortable clothing and non-slip socks or bare feet, as the physiotherapist advises.

Getting down and up: general safety cues

These are general safety principles, not a prescription; a physiotherapist should teach the method that suits the person. Always have a sturdy chair or sofa beside you, and ideally someone nearby for the first attempts.

Getting down 1. Stand beside the chair, facing the mat, with one hand on the chair seat or back. 2. Step one foot back, bend the knees slowly in a controlled way, and lower one knee to the mat, using the chair for support. 3. Bring the other knee down, then place the hands on the mat in front, and shift the hips to the side to sit. 4. Lie back slowly, using the elbows and forearms to lower the body, if the exercise requires lying.

Getting up 1. Roll onto the side, then push up onto hands and knees. 2. Crawl or shuffle to the chair, and place the hands on the seat. 3. Bring the stronger foot forward, flat on the floor. 4. Push through the hands and the leg and rise, with the chest forward, then turn to sit on the chair. 5. Rest for a minute before standing up fully or walking, to avoid dizziness; see dizziness and low blood pressure when standing.

For a detailed method, see how to get up after a fall. A helper should not lift under the arms; they can guide you with a transfer belt, or call for assistance; see how to use a transfer belt.

If you cannot get up: stay calm, keep warm, press an alarm, call for help or 112; see long lie after a fall.

Safe floor exercises: examples in words

Only after clearance, and in the gentlest version. Move slowly, breathe normally and stop for pain, dizziness or chest symptoms.

• Lying leg slides: lie on the back with knees bent, slide one heel away and back.
• Gentle bridge: with knees bent and feet flat, tighten the buttocks and lift the hips a few centimetres, then lower. Avoid if painful for the back or if you have osteoporosis with fractures, unless cleared.
• Side-lying leg lift: lie on one side, lift the top leg a short way and lower.
• Knee-to-chest hug: one knee at a time towards the chest, if hips and knees allow. Not after hip replacement unless approved.
• Gentle stretches: hamstring stretch with a towel around the foot, calf stretches; see stretching for stiff older bodies.
• Four-point exercises (hands and knees), only if comfortable on the knees and wrists, and cleared.
• Pelvic tilts lying down.
• Resting pose, lying on the back with the lower legs on a chair, to relieve the back, if comfortable.

Avoid deep forward folds, full spinal twists, headstands, shoulder stands, deep squats, sitting on the heels and full lotus, which strain knees, hips and spine, particularly in osteoporosis and arthritis. If you attend a yoga class, tell the teacher about any health conditions and ask for chair-based or supported versions.

Alternatives to floor exercise

• Chair exercises: a full routine can be done seated; see chair exercises for seniors.
• Bed exercises: many lying exercises can be done on a firm bed at the right height.
• Standing exercises with support: at a counter or sturdy chair; see balance exercises for seniors.
• Raised surfaces: a firm table or physiotherapy plinth, if available.
• Floor sitting for prayer or meals: use a low, firm stool or a chair if getting down and up is hard, rather than risking a fall.
• Gentle yoga and tai chi adapted to the person, with a trained instructor.

Heat, humidity and the Indian home

Marble and tile floors are cold in winter and slippery year-round. In hot months, a mat on a hot floor may be uncomfortable and sweaty; exercise early in the morning or evening, with a fan; see exercising indoors in Indian summer and monsoon. Dry the mat and the floor after use. In the monsoon, check for mould on the underside of mats; see pest, damp and mould at home.

When to ask a professional

Ask a physiotherapist to assess whether floor exercise is appropriate, and to teach a safe method of getting down and up. Ask a doctor if you have heart, blood pressure, bone, joint or eye conditions, or after surgery or a fracture. A qualified exercise or yoga teacher with experience of older adults can adapt poses. In an emergency, call 112.