Three poses a yoga teacher recommends over-55s practice regularly to maintain their balance and stay mobile

When we’re kids, we fall all the time and can bounce back almost instantly. Once we hit our teenage years, falls become rare, but if we do trip over, we can still brush it off most of the time. But in later life, a fall can have more serious consequences that can take longer to recover from.

So it’s imperative that older adults stay on their feet, but physical changes we all go through can make that a challenge.

“As we age, balance and body awareness decrease through natural age-related declines in muscle mass and joint stiffness,” says yoga teacher Lauren Anderson.

She adds that slower reaction times become a factor too, which can make it harder for older people to catch themselves if they do lose their balance.

But we don’t have to just accept these changes. “Loss of balance isn’t an inevitable part of aging—it’s often the result of moving less, becoming weaker and challenging ourselves less over time,” she says.

Anderson tells Fit&Well that consistent yoga practice can help improve your balance and mobility at any age.

“With regular practice, adults can improve their balance, strength and confidence well into their 60s, 70s and beyond.”

To get you started, Anderson suggests three accessible poses: tree pose, chair pose and supported crescent lunge.

“Tree pose is one of the best exercises for improving single-leg balance, ankle stability, core strength and proprioception—the body’s awareness of where it is in space,” says Anderson.

“These skills play an important role in reducing fall risk and improving confidence during everyday activities like climbing stairs or walking on uneven ground.

“Chair pose can help with lower-body strength in the glutes, quadriceps and core while reinforcing functional movement patterns needed for standing, climbing stairs and sitting down and standing up repeatedly.”

Supported crescent lunge “can help you build lower-body strength while improving hip mobility, balance and core stability,” says Anderson.

“Many adults lose hip mobility with age, which can shorten stride length and make walking less efficient. A supported version allows people to build confidence safely before progressing.”

Here’s how to do each pose.

1. Tree pose (Vrksasana)

Image 1 of 3

Sets: 2-3 Time: 20-30sec each side Rest: 20-30sec

How to do it:

• Stand next to a wall or chair (for support if you need it) with a straight back and your feet hip-width apart.
• Take a moment to notice the pressure points in your feet and distribute your weight evenly between them.
• Slowly shift your weight onto your right foot, lifting your left heel. Focus your gaze on one fixed point to help maintain your balance.
• Leaving the toes of your left foot on the floor, rotate your left knee out to the left so that your left heel rests against your right ankle. If comfortable, you can slide your foot higher up your right shank.
• Place your hands wherever feels most comfortable, eventually aiming to have your palms together in front of your chest or raised overhead.
• Hold this position, breathing steadily.
• Repeat on the other side, then rest before starting the next set.

Make it easier: Keep your fingertips on a wall or sturdy chair for support.

Make it harder: Try closing one or both eyes.

2. Chair pose (Utkatasana)

Image 1 of 3

Sets: 3-5 Time: 15-30sec Rest: 30sec

How to do it:

• Stand upright with your feet hip-width apart.
• Bend your knees and hinge at your hips, pushing your butt back, as if beginning to lower onto a chair. Keep your chest up and your weight in your heels.
• Raise your arms if comfortable, or keep your hands at your sides or your palms together at chest level.
• Hold this position, breathing steadily.
• Press through your heels to stand, and rest before beginning the next set.

Make it easier: Sit back against a wall or use the wall as support for one or both hands.

Make it harder: Lift one or both heels, or raise one foot a few inches off the floor for several breaths.

3. Crescent lunge (Ashta chandrasana)

Image 1 of 3

Sets: 2-3 Time: 20-30sec each side Rest: 20-30sec

How to do it:

• Stand side-on to a wall with one hip resting against it.
• Step your left foot behind you, making sure both feet are pointing forward.
• Bend your right knee while keeping your left leg as straight as possible.
• You can use the hand closest to the wall for support, if needed.
• Hold this position, breathing steadily.
• Press through your front heel to return to standing.
• Repeat on the other side, then rest before starting the next set.

Make it easier: This pose can be made easier by starting with a kneeling position or by placing a chair under your front thigh.