If you find images of yogis standing on their heads or doing acrobatic poses an intimidating reflection of yoga, rest assured this isn’t the only way to practice it. Yoga is a wonderfully accessible form of exercise.
Melissa Leach, a yoga instructor and strength and conditioning coach at Yoga-Go, says it’s a great way to move your body as you get older.
“By the age of 60, the average person may have lost a significant amount of their total muscle mass, a natural age-related condition known as sarcopenia,” Leach says. “This decrease in strength can lead to reduced mobility, loss of balance, and an increased risk of falls and fractures.”
Yoga can help with this. “Yoga supports strength, flexibility, balance and mindfulness; and its low-impact nature makes it a great option for anyone over 60,” adds Leach.
“Regular practice helps maintain mobility, reduces stiffness in the joints, and strengthens muscles that support posture and stability, helping people move better and maintain their independence for longer,” she says.
The best yoga poses for the over 60s
Below, Leach has shared her favorite yoga poses for people in their 60s. You don’t need any equipment for the routine, although you may want to roll out a non-slip yoga mat for comfort and stability.
Despite being a relatively short routine, there are many benefits.
“Each of these poses helps to improve posture, balance, and body awareness by strengthening areas such as the legs or chest,” Leach says.
“This not only supports better mobility but also helps reduce the risks of falls that become more frequent with age.
“Other benefits include improved digestion and relief from stiffness, particularly in your back. Alongside these benefits, the focus on mindful breathing during a yoga practice is a powerful way to ease overall tension and reduce stress.”
The yoga routine is beginner-friendly and the timings Leach has suggested for each move are tailored to beginners.
If you’re more experienced or want to challenge yourself, you can gradually increase the time for each pose and the number of sets you complete.
1. Mountain
Sets: 2-3 Time: 20-30sec
- Stand with your feet close and your arms relaxed by your sides, feeling that your weight is evenly distributed on both feet.
- Engage your thighs slightly, lift your chest and lengthen your spine as you inhale and exhale.
- Roll your shoulders back and down, and reach your arms up overhead if comfortable.
- Hold the position, breathing deeply and steadily, grounding yourself through your feet and experiencing your whole body.
Make it harder: Increase your time in the pose to 40 to 60 seconds and eventually work up to one to two minutes.
2. Tree
Sets: 2-3 Time: 10-15sec each side
- From mountain pose, shift your weight onto your left foot.
- Focus your gaze on a fixed point in front of you.
- Moving with control, place the sole of your right foot on your inner left thigh, calf or ankle—wherever it’s most comfortable to balance, avoiding the knee.
- Bring your hands to a prayer position at your chest.
- Hold the pose, then switch sides.
Make it harder: Raise your arms and bring your palms together overhead to challenge your balance further. Once comfortable, increase your time in the pose to 20 or 30 seconds on each side, working up to 40 to 60 seconds.
3. Seated spinal twist
Sets: 2-3 Time: 10-15sec each side
- Sit on the floor with your legs extended.
- Place your right foot flat on the floor on the outside of your left knee.
- Place your left elbow on the outside of your right knee and twist your torso to face right.
- Hold the position for time, breathing deeply, then repeat on the other side.
Make it harder: Hold for 20 or 30 seconds on each side and build up to 40 to 60 seconds for three sets.
4. Cat-cow
Sets: 2-3 Reps: 5-6
- Get on your hands and knees with your hands under your shoulders and knees under your hips.
- Inhale as you arch your back and lift your tailbone and head.
- Exhale as you round your spine, tucking your chin and tailbone.
- Flow gently between the two moves, coordinating with your breath.
Make it harder: Work up to two sets of eight to 10 rounds, then two to three sets of 12 to 15 rounds.