Five easy yoga exercises for seniors beginners:

yoga exercises

Five easy yoga exercises for seniors beginners:


If you have reached the peak and have not done yoga yet, now is a good time to start.
Yoga is a great way to exercise for seniors.

Here we explained five easy yoga exercises for seniors. These yoga poses can increase flexibility, mobility, strength, and balance with low impact movements.

Mentally, it can help keep your mind sharp and cultivate positive emotions, thoughts, and pride.

But the practice of yoga in the West is worrisome – especially for young adults. If your goal is not to look like a human pretzel but to increase your balance, stability, and flexibility in your old age, a yoga class may seem more challenging and more suitable for small acrobats.

Make sure yoga is for everyone – you just have to find a yoga style that best suits your needs and start with the most basic yoga techniques to relax.


These five simple yoga exercises follow well for beginners who want to start a daily yoga routine.


1. Yoga Exercise Mountain Pose:



Yoga For Seniors: 5 Easy Poses You Can Do At Home | Iora Primary Care

Mountain pose is a great yoga exercise for beginner seniors to get started as it has little effect and helps you focus on your breath and learn about your body.

It is the basis for all other standing position conditions. When done regularly, this pose can help you improve your posture and reduce back pain.



Separate and aligned with the hip-width of your legs, with your arms straight at your side.

Spread your toes and press them down and distribute your body weight evenly over both feet.
Squeeze your thighs and tighten the muscles in your legs.

Adjust your head to your heart, your heart to your buttocks, and your ankles.

Breathe out loud, and with each breath, stretch your spine and reach the crown of your head in the sky.

With each breath, let your shoulders move away from your ears and let your hands reach the floor.

Hold for 5 to 10 breaths.


2-Yoga Exercise Tree Pose:


5 Beginner Yoga Poses for Seniors

The tree is a great measure of balance and strength building for the elderly. With practice, you should see an increase in strength and muscle strength in your legs.



Stand in your heart with your feet and palms.

Choose a focal point for your eyes and get a consistent look to support your balance.

Slowly lower your right foot and open your right knee, placing the sole of your foot inside the left foot – be careful not to rest on your ankle, on a rock, and perhaps even above the knee, on a straight knee.

Hold this for 20 to 30 seconds if possible.

Repeat with a separate leg.


3-Yoga Exercise Bridge Pose:


5-Pose Yoga Fix: Stretches For Tight Quads | Wellness | MyFitnessPal


Bridge Pose Yoga exercises focus on balancing and strengthening your leg, waist, and back muscles while opening the shoulders and heart. This gentle backband will open your chest, helping to keep your spine flexible.




Bend your knees at your back and hold your feet flat on the floor – the width of the hip should be different and straight below your knees.

Keep your hands straight on the sides of your body, then push your shoulder blades down the body.

Squeeze the palms of your hands on the floor and connect your quadriceps and abdominal muscles.

Raise your hips and spine a little, and then continue to draw your shoulders down your body, maybe even your hands under your buttocks.

Hold for 30 seconds, then release slightly, starting to come down from the shoulders until your back and buttocks are flat on the floor.


4-Yoga Exercise Lifting the Wall Posture:


Legs Up the Wall Pose - Yoga With Dr. Weil

A good way to end your mild yoga practice is in a state of recovery, in a state of humility. Wall poses on the feet can help reduce discomfort, mild depression, insomnia, digestive problems, varicose veins, menstrual symptoms, and tired legs. It is the best yoga exercise for seniors.



Place a folded blanket against the wall and sit on top of the blanket with your right buttocks touching the wall and your blanket touching your chest.

Shift your weight so that your back and shoulders are down, and your squat is facing the base of the wall and lengthen your legs until they lean against the wall in a relaxed position.

Allow your head and chest to relax. Relax all your muscles and allow your hands to float on your stomach or abdomen.

Sit in this position for 10 to 15 minutes, relax and relax your body completely and focus on deep deep breathing.



5-Yoga Exercise Low Lunge Pose:

Anjaneyasana: The Lunge Pose | Gaia


Next, slowly change from standing on the mat. Low lunge poses to relax your muscles, open your hips, and relieve stress in the body.


It’s similar to a lunge pose, but with extra stability, your back knees are lowered to help you balance.



Stand hip-width around your legs and around your arms.

Move your left foot forward and bend your left ankle until your knee is directly above the ankle.

Lower your right knee to the ground and keep your feet under your back.

Inhale for 20 to 30 seconds, then return to the standing position and repeat with different legs.