Yoga practice has been an infallible practice to keep us healthy for thousands of years. There is no natural way to remain healthy other than yoga for senior citizens. It is clear from scientific studies that yoga for senior citizens raises more awareness than people of other ages and also promotes overall health.

With increasing age or old age, people who are less flexible can enjoy yoga practice more and more – and get even more amazing benefits.

Benefits of Yoga for Senior

The benefits of yoga for seniors can help improve posture gradually. While doing yoga, keep in mind that the diseases of the body are getting cured and the whole body is getting fit.

Yoga regenerates the cells of the body by strengthening our vital energy. Due to which the flexibility in the elderly body will increase, relief of pain, blood attack will be good and all the muscles and nerves of the body will be healthy.

Improve immunity: Doing yoga in both cases, whether seniors are healthy or not, will prove to be a profitable deal. The resistance system is better with yoga.

Improved physical flexibility: Regular yoga exercises strengthen the elderly body and strengthen muscles. It improves the sitting, standing, etc. of the body. (

Increase energy: A few minutes of yoga each day keeps you full of freshness and energy throughout the day.

Relieves body pain: It is common for older adults to often have problems such as spinal deformity, joint pain, or arthritis, in which case the practice of yoga acts as a pain reliever.

Enhances sleep quality: In older adults, lack of exercise, stress, hormone imbalance, body balance, or excessive drug intake can also induce insomnia. At the same time, if the elders do regular yoga, the mind is relaxed and relieved from stress, which helps in getting good sleep at night.

Apart from this, Practicing yoga gives the elderly a healthy feeling as well as a deep sense of satisfaction. Yoga asanas can make aging more enjoyable and self-dependent, increase memory and keep depression and other mood swings away.

Beginners Yoga poses For Seniors

By practicing yoga, the elderly can keep their old age more fun and self-reliant. There are some beginners yoga poses for senior men that the elders can perform easily.

1. Mountain Pose – Tadasana

Tadasana is the beginning level yoga for senior and elderly people, which can be done easily by standing on the yoga mat.

Tadasana Benefits For Seniors:

With this asana there is enough stretch in the spine, the body becomes flexible. Also helps you improve your posture and balance and the internal organs are strengthened.

How to Do

  • Stand with your feet on the floor, hip-width apart. If the elderly are unable to stand, then take support to the wall.
  • Keep your spine straight and your arms on top of the head.
  • With each inhalation, raise the hands.
  • Now try to raise your ankles slowly. This is not to be forced by the elderly.
  • During this, take support to the wall.

2. Diamond Pose – Vajrasana

The next pose in the yoga for the elderly sequence is the Vajrasana, which is the only posture that can be done after a meal, especially after lunch.

Vajrasana Benefits For Seniors:

This is a meditative posture, by doing this the body becomes strong and stable. Its practice helps in increasing digestive power. Gastric is illuminated, abdominal air disorders are overcome, the bone and shoulders are straight and blood circulation is done properly in the body. It also makes the leg muscles strong. Also, there is no problem with gas and constipation.

How to Do

  • First of all, bend the knees and sit upright on the toes. Use a thick blanket below for convenience.
  • Both toes should be close together and there should be a short distance between the ankles.
  • Keep the weight of the body on the feet.
  • Now place your hands on the thighs. The elderly hold their hands to the ground for the inconvenience.
  • The part above your waist should be straight. Take a long breath while sitting in this position for a while.

3. Cobra Pose – Bhujangasana

Bhujangasana is a lying-down posture, that can be practice easily by seniors. For convenience use the yoga bricks under the hands.

Bhujangasana Benefits For Seniors:

The kidneys get special benefits from this asana. The neck, shoulders and spinal cord are affected. Strengthens the tonsils and throat glands, causing puberty-less suppleness in the body. The back, chest, heart, shoulders, neck and muscles become powerful. Especially beneficial in heart disease.

How to Do

  • Lie on your stomach. Taking the feet outward, the heels should be clawed.
  • Touch the palms of the hand from the ground and place it along the chest.
  • Breathing with the help of hands first lift the neck and chest up, slightly above the navel.
  • Try to bend the neck and chest more and more, keep the vision towards the sky.
  • Stay in this position for a while.
  • Finally come back, exhaling.

4. Accomplished Pose – Siddhasana

Siddhasana is a very easy and useful posture. This is a boon especially for the elderly. Because it also has great significance from a spiritual point of view. It also provides salvation.

Siddhasana Benefits For Seniors:

There is no other posture like this posture. It is a boon for the elderly. Urinary disease is cured by this asana. The practice of this asana leads to quick attainment. This leads to renunciation and salvation of the world. It is a very useful asana for the elderly, both spiritually and physically.

How to Do

  • First of all, place a pedestal or a blanket in a clean place.
  • Sit in Sukhasana for a few moments. Control the breath.
  • Now attach the heel of the left foot between the testicle and the anus.
  • Keep the right foot in the penis root. If there is difficulty in keeping, then you can also put the foot on the front side.
  • Compress the chin and apply it in the throat.
  • Keep the body stationary and observe the erosion with a fixed vision.

5. Child Pose – Balasana

It is also known as Shashankasana. It is said that a person becomes a child after becoming old. Shashankasana is a very beneficial asana for all those elders. It is easy as well as useful.

Balasana Benefits For Seniors:

This is the practice of Supavajrasana. All veins come into a natural state. The body becomes relaxed. Irritation is over, the mind remains happy. Anger calms down.

How to Do

  • First of all, sit in the position of Vajrasana on yoga mats or blankets.
  • Breathing, move both hands up, keep the palms facing the front.
  • Then, while exhaling, bend from the back and place the forehead on the ground ahead of the knees.
  • The hands will also come together in the same position.
  • Keep breathing regularly, keep the body loose.
  • Wait for a while in this situation.

6. Butterfly Pose – Baddha Konasana

Buddh Konasana is a very simple yoga posture, anyone can do it. It is a good posture for beginners in yoga. Senior citizens can expect to see this pose often in their yoga routine.

Baddha Konasana Benefits For Seniors:

The practice of Buddha Konasana is very easy. A person of any age can do this easily. It gives a good stretch to the inner thighs and groin. It gives a good stretch to the hips, legs, ankles, and knees. This asana eliminates blockage in our mid-body and increases blood circulation. By practicing this, the hips get a good massage from both sides.

How to do

  • Sit on the ground in a Cross-legged position.
  • Now bend your feet from the knees and join the soles of your feet together.
  • At this time, your heels should be close to your pelvic area.
  • Try to gently lower your knees to the ground.
  • Tilt the upper body forward and place your forehead on the floor.
  • Stay in this posture for a while.

7. Tree Pose – Vrikshasana

This posture is very useful for the elderly, whether it is from both a physical or spiritual point of view. Vriksasana is a Sanskrit word. It literally means a tree, that is, a tree-like asana. In this posture, the body of the yogi makes the position of the tree.

Vrikshasana Benefits For Seniors:

If Vriksana is done for some time, it can help to make the spine flexible and strong. This makes the muscles flexible, which can strengthen the muscles, increase patience and endurance.

How to do

  • Stand upright on the ground.
  • Now bend the left knee and place the right foot on your right thigh.
  • During this time, your right leg should be straight so that you can maintain the balance of the body.
  • If the elderly are unable to balance, then stand with the support of the wall.
  • If you cannot place your leg in the part of the thigh, you can also place it below the knee.
  • When you are in this posture, keep breathing deeply.
  • Raise your hands above your head, and bring them into the ‘namaste’ posture.
  • During this time, your entire body should be stretched and the spine should be straight.
  • Stay in this posture for 30 seconds.

Research has found that practicing all Yogasanas requires breathing or focusing on a specific part of the body, which can be beneficial in improving the abilities of meditation and alertness.


Yoga for the elderly / Senior Citizens has been described, it is very easy and useful. Seniors must do them and take benefits from them. Through yoga, we not only achieve physical, mental fortitude, but it also leads to the development of a good personality.

Frequently Asked Question Yoga for Seniors

  1. Is yoga safe for seniors? Yes, yoga is generally considered safe for seniors, provided that it is practiced under the guidance of a qualified instructor who is knowledgeable about modifications and adaptations to accommodate any physical limitations. Seniors with certain medical conditions or injuries should consult with their healthcare provider before beginning a yoga practice.
  2. What are the benefits of yoga for seniors? Yoga can help seniors improve their flexibility, strength, balance, and mobility, which can help reduce the risk of falls and injuries. It can also help manage chronic pain, reduce stress, and improve sleep quality.
  3. What type of yoga is best for seniors? Gentle yoga, restorative yoga, and chair yoga are all great options for seniors. These types of yoga focus on slow, gentle movements, and modifications can be made to accommodate individual needs and physical limitations.
  4. Can seniors practice yoga if they have limited mobility? Yes, seniors with limited mobility can still practice yoga. Chair yoga and gentle yoga can be modified to accommodate physical limitations and can still provide many benefits.
  5. How often should seniors practice yoga? Seniors can benefit from practicing yoga as little as once a week, although practicing 2-3 times per week is ideal to see significant improvements in strength, flexibility, and balance.
  6. Do seniors need special equipment to practice yoga? Seniors can practice yoga with minimal equipment, such as a yoga mat, comfortable clothing, and perhaps a chair or yoga block to assist with balance and support. However, some seniors may benefit from using props such as blankets or bolsters to help modify poses and accommodate physical limitations.

Promoting Quality of Life

Quality of life is a concept that has many definitions, to date, there is no consensus regarding the meaning of the term. Given the concept’s multidisciplinary nature, it has been defined as a degree of satisfaction or dissatisfaction with life, and as dimensions such as health function, emotional response, economics, spirituality, and social support. Older people talk about the quality of life in terms of family relationships, social contacts and activities, general health, and functional status. Quality of life is “an individual’s perception of his or her position in life in the context of the culture and value system where they live and in relation to their goals, expectations, standards, and concerns. It is a broad-ranging concept, that incorporates a person’s physical health. Psychological state, level of independence, social relationships, personal beliefs and relationship to salient features in the environment (WHO)”

The quality life model includes:

1. Physical well-being and symptoms
(it includes functional ability, strength/fatigue, sleep/rest, nausea, appetite, and constipation)
2. Psychological Wellbeing
(it includes anxiety and depression. enjoyment/leisure, pain. distress. happiness. fear. cognition/attention)
3. Social Well-being
(it includes caregiver burden, roles, and relationships. affection/sexual function. appearance)
4. Spiritual Well-being
The WHO has integrated health and quality of life into a program called Active Aging. The program was designed to help people remain
independent and active as they age.

( to be continued—)


An affirmative mindset is essential for positive agers. Elderly who mature as they age develop qualities like insight, astuteness, common sense, shrewdness, wisdom and sagacity. Ageing does not necessarily ensure maturity. People who made the most contributions in their development and the development of others have acquired capacities through maturation. Maturation in old age involves applying existing qualities and skills to address challenges or age-related declines. Such elderly persons become better over time at addressing the issues of life. By way of learning new things or adapting to functional losses, they refine themselves.


To meet the age-related declines it is suggested that the elderly should develop the following characteristics :


1. Mobilize all possible resources

2. Make affirmative life choices

3. Cultivate flexibility

4. Focus on positives


Choose a strategy for managing your changing capacities as you age so that you can contribute to finding well-being and satisfaction in your later years. To improve yourself worth change your lifestyle and old habits.


· Do physical exercise regularly

· Eat nutritious and right food

· Try to be free from stresses

· Try new things



(Miss Sadie Delany, aged 106, and her sister, Dr. Bessie Delany, deceased at 104, had definite rules for living a long and healthy life. Both exercised every single day, whether they felt like it or not. Both always downed chopped garlic and cod liver oil at breakfast and ate at least seven vegetables at lunchtime. The sisters also made a habit of living as stress-free a life as possible. They steadfastly refused to install a telephone, preferring more personal methods of communication. Other strategies for the sisters’ serenity were published in the Delany Sisters’ Book of Everyday Wisdom in 1994).

Bessie and Sadie, the Delany sisters are famous for remaining physically and mentally active into their second century. After they became 101 and 103 years of age respectively, the book on their experiences was a best-seller book, the television shows were very popular. I am quoting some of their pieces of advice, comments and wisdom:

“No matter how old you get, you think of yourself as young. In our dreams, we are always young.”

Sadie Delany

“Most folks think getting older means giving up, not trying anything new. Well, we don’t agree with that. As long as you can see each day as a chance for something new to happen, something you never experienced before, you will stay young—–even after a century of living, we haven’t tried everything. We‘ve only just started.”

Sadie Delany



Positive psychologist Seligman has discussed many features of positive psychology. Positive aging should be understood in the light of the important premise of positive psychology, the premise is – human beings possess strengths and resources that can be used as buffers against challenges or realities of life. The specific strengths according to Seligman are: “courage, future mindedness, optimism, interpersonal skill, faith, work ethic, hope, honesty, perseverance and capacity for flow and insight—“.

These individual traits of personality, values, attitudes and beliefs are the sources of coping with the aging process. The resources are psychological or intrinsic and external resources are medical care, housing, occupation, social security, etc. With a positive attitude, the elderly can modify their own aging experience. To cultivate a positive attitude aged person should first control over the enemies. The enemies are Rigidity, negativity, worry, self-absorption, regret.