Yoga for Older Women: 9 Effective Asanas

Yoga is gaining popularity with older adults, especially women over the age of 60. And, why not? Given the countless benefits that this traditional form of fitness provides, this trend is not shocking at all.

Yoga is getting popular among older adults, especially people over the age of 50. It’s not surprising because yoga has countless benefits such as relieving headaches, joint pain and lower back pain.

When we reach a certain age, our bodies can get injured more easily. Because of this, high impact exercises like weight training or long-distance running will not be suitable for some of us.

On the other hand, yoga is a low impact form of exercise that is less intense and much safer.

Doing yoga will help you improve your strength, balance and flexibility. At the same time, you will also learn to be more aware of your body and mind.

All you need to get started is a comfortable yoga mat and some yoga blocks for better support!

Now that we know yoga is safe, effective and awesome for you! Let’s see what are the yoga poses in this list.

Yoga Poses For Older Women

Cat Pose and Cow Pose (Marjaryasana & Bitilasana)

The Cat and Cow pose are often performed together in a flow or “vinyasa”. Doing both together stretches the back and chest and warms up your body.

Start off in a tabletop position. Your knees are set directly below your hips and your wrists directly below your shoulder. As you exhale, round your back toward the ceiling while releasing your head toward the floor. This is the Cat pose.

As you inhale, slowly arch the back and bring back your head up. While doing this, sink your belly towards the floor, push the butt up and shoulders back. This is the Cow pose.

Repeat this flow for at least 5 times.

Sunbird Pose (Chakravakasana)

Sunbird pose helps to increase balance and stability. It is great for strengthening the abs, back, wrists, arms and neck.

From tabletop position, enter the Sunbird pose by extending your right arm in front and left leg backward. Point your toes to stretch the ankles. At this point, from the fingertips to your spine and to your toes will form a straight line.

Beginners can lift up the leg first and only when you feel stable, slowly lift up and extend your right arm. Maintain your gaze at a specific spot on the floor to help you focus on holding the pose.

Hold it for 30 seconds and repeat on the other side.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

This yoga pose is used for stretching the shoulders, hips, and neck and energizing the spine. It also improves digestion and relieves stress and tension in the body.

Begin by sitting on the floor with your legs straight. Bend your knees and slide left foot under your right leg to the outside of your right hip. Step your right foot over the left leg and outside your left hip. Make sure the right knee is pointing towards the ceiling.

Place the right hand on the floor behind your butt and left arm against the right knee. Slowly twist your body to the right. To prevent straining the neck, turn your head to the direction your body is twisting.

You should feel natural when doing this pose. If not, do not force it.

Hold it for 30 seconds and repeat on the other side.

Tree Pose (Vriksasana)

The tree pose improves your sense of balance. It is also a great pose for strengthens thighs, calves, ankles and spine.

Begin standing with your feet hip distance apart. Lift up your right ankle with the right hand and press the sole onto the inner left thigh (standing leg). Until you feel steady enough, slowly release your hand.

Press your hands together in front of your chest. Make sure to keep your abs tight while holding this pose for better stability.

Another variation is to straighten your hands to the air and press them together.

Hold this for 30 seconds. Repeat on the other side.

Warrior I (Virabhadrasana I)

Warrior I is normally performed together with Warrior II in a flow or “vinyasa” as well.

The pose looks exactly like a lunge, just that the placement of the back foot is slightly different. The back foot is placed flat on the floor, pointing at a 45-degree angle from the front foot.

Bend the front knee at a 90-degree angle as best as you can. Raise the arms up over your head with both of your palms facing inward. With your head in between your upper arms, gaze upwards to the ceiling.

For a deeper lower back stretch, you can tilt your arms back a little bit and lift your gaze further behind.

Hold it for 30 seconds, repeat on the other side and transition into Warrior II pose (our next pose below).

Warrior II (Virabhadrasana II)

From Warrior I, you will transition into the Warrior II pose to continue the flow.

Align your arms parallel to the floor, reaching out to the sides. The palms are facing down. Twist your torso until it is facing to the left. Pivot your back foot for another 45-degree, so now it is at a 90-degree angle from the front foot.

Same as the Warrior I pose, you want to keep your front knee at a 90-degree bent as best as possible.

Hold it for 30 seconds and repeat on the other side.

Downward Facing Dog (Adho Mukha Svanasana)

This is a well-known pose in yoga and it offers an all-encompassing, rejuvenating stretch.

Begin in the tabletop position with your hands slightly forward of your shoulders. Lift your knees away from the floor, lengthening your back. Push your hips towards the ceiling while straightening your knees. Be sure not to lock the knees.

If you’re having a hard time opening your shoulders in this pose, raise your hands off the floor with a yoga block for better support that can help you deepen your pose.

Hold this for 30 seconds.

Cobra Pose (Bhujangasana)

The cobra pose firms the butts and strengthens the spine and muscles in your back.

Lie flat with your hands on the side, stomach touching the floor and feet pointing behind. Straighten your arms to lift your chest up. You can gaze towards the ceiling if you feel like your neck is straining.

Focus on using your core and back muscles rather than your hands when doing this pose.

Don’t force the backbend, just work on a comfortable height. You can bend your hands slightly to slowly adjust the backbend to find the height that works for you.

Hold this for 30 seconds while breathing easily.

Child’s Pose (Balasana)

The Child’s pose is a follow-up pose from the previous Cobra pose.

It is usually done at the end of yoga practice or from a back stretching pose like the Cobra pose to relax and restore the body.

Kneel on the floor and sit on your heels. Lay your torso down towards the floor slowly until your forehead reaches the floor.

You can place your arms at the side or extend in front of you, whichever feels most relaxed for you.

Hold this for 30 seconds or however long you want to.

It’s Never Too Old to Start

Anyone and everyone can practice yoga. It doesn’t matter how fat, skinny, strong, weak, young or old you are. Start today and stop procrastinating already.

When you practice yoga, your mind becomes calm and clear and your body functions better. You will feel more energetic, fit and stress-free.

So, take some time out to do this every day or at least thrice a week.

Start today. Age is just a number. Better late than never.

If you think the yoga poses in this list are too easy, you can always explore other yoga poses, add them to your yoga sequence and make your yoga workout much more challenging than it is.

Think we miss out on yoga poses that are great for older people? Please share it with us! We would love to hear about it!

Essential Yoga Equipment You Will Need

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