11 Effective Yoga Poses For Women Over 60

Yoga is becoming increasingly popular among the elderly, particularly among women over 60. The numerous advantages that this traditional type of exercise offers are irresistible. In fact, there are certain yoga poses for women over 60 that are highly beneficial for this age group. Yoga can be intimidating, especially if it is your first time doing it and you are utterly out of shape. The good news is that you have decided to incorporate yoga into your routine in order to strengthen yourself holistically!

Join a yoga class that is specifically meant for women over 60 to make it easier. You will be able to keep your stress levels in check while also becoming more active and fit if you start with a mild session. Keep reading to know more!

Why Should You Practice Yoga

There are various benefits of yoga. It improves body functions, enhances mental health, and improves your life as a whole. Here are some tempting reasons as to why any woman above 60 should include yoga in her life:

1. Move and Move, But With Zero Strain

Walking alone is not sufficient when it comes to aging healthily. You need some kind of strength training, which ensures that your mobility remains tactile. According to doctors, the best way to age healthily and strongly is to adopt yoga. Your body will take it easily and you will enjoy it for sure. Yoga strengthens your body by gently coaxing it to indulge in some mild turns and twists. Since you are not using any external weights, the chances of injuries are negligible.

2. You Will Enjoy Better Flexibility

As you age, you become stiffer and less flexible.

With yoga, you can stretch a little more. The improved levels of flexibility will enable you to improve the range of your movements as you age. Keeping the spine pliable is essential to prevent you from getting bed ridden.

3. You Will Be Able To Tackle Menopausal Issues Better

Stress, insomnia, weight gain, dry skin, irritability, osteoporosisⁱ  A bone disease in which bone mineral density and mass decline, leading to a greater risk of fractures. A healthy diet can prevent it. ─ these are just a few of the issues women face during menopause.

You can now keep these irritating menopausal conditions at bay with yoga. Be it hot flashesⁱ  A typical symptom that occurs in the early stages of menopause causing a feeling of excessive heat and sweating. or back pain, just do the Child’s Pose. You will immediately feel the difference.

4. Your Bones Will Have An Extended Lifespan

Brittle bones leading to osteoporosis and fractures are quite common in women who are 60-plus. Yoga can help in slowing down the pace at which you are experiencing loss of bone density. The pains and inflammations experienced will also be smoothed out. Studies suggest that women above 60 who practiced yoga for at least 2 years actually gained bone mineral density.

5. Your Mind Will Remain Sharp

Yoga helps in improving your memory and preventing various age-related cognitive issues. Doing some mild inversion poses, such as Downward Facing Dog or Legs Up The Wall could improve the circulation of blood, keeping your mind sharp.

According to the systematic review and meta-analysis of randomized controlled trials with 632 participants, yoga showed greater reductions in depressive symptoms. The reduction in depressive symptoms was associated with the higher frequency of yoga sessions per week with a standard mean difference of -0.44 (p11 Easy Yoga Poses For Women Above 60
If you are a woman over 60, you can try these yoga poses:

1. Tadasana – Mountain Pose

How To Do:

So, make sure to breathe as you go through with this pose. Here is what you can expect from Tadasana:

• Stronger and toned thighs, ankles, arms, and abs
• Better digestion
• Better circulation
• Lower tension and stress levels
• Better mobility
• Higher levels of energy
• Steadier breathing

Repeat Tadasana five times without taking any breaks.

Modification For Beginners: For those who may find standing poses challenging, practicing Tadasana against a wall can provide additional support and stability.

2. Uttanasana – Standing Forward Bending Pose

How To Do:

A mild inversion pose, this is commonly used to combat osteoporosis as well as menopauseⁱ  The period when a woman’s menstrual cycle ceases as a result of age and a reduction in reproductive hormones. . A gentle hamstring and hip stretching exercise, it eases your stress levels too. Some of the benefits Uttanasana renders include:

• Better circulation of blood
• Improved digestive fire
• Gentle back massages easing your back pain
• Strengthens and tones hips and hamstrings
• Eases stress
• Younger looking skin
• Better sleep

Note: Avoid this exercise if you have back pain as it may worsen the issue.

Modification For Beginners: It is okay to bend the knees slightly and allow the head to hang freely without forcing it toward the floor. Gradually work towards straightening the legs and reaching further towards the ground as flexibility improves.

Quick Tip

Uttanasana is not recommended for pregnant women as it puts pressure on the stomach and may harm both mother and baby.

3. Adho Mukha Svanasana – Downward Facing Dog Pose

How To Do:

I just love this pose. With its innumerable benefits, it can be done by you with utmost ease. However, if you find it difficult to come all the way on your fours with hips pointing to the ceiling, take the help of a table top. Along with combating your menopausal distress, it is also effective in preventing the onset of osteoporosis. Here are some of the positive effects of practicing this simple yoga asana:

• Better circulation of blood
• Eases menopausal discomfort
• Eases tension
• Strengthens shoulder joints
• Hamstrings and arms get a good stretch
• Strengthens bones and prevents osteoporosis
• Elongates and strengthens spine
• Eases back pain
• Peps up your memory and cognitive power

Modification For Beginners: If you feel any strain in your hamstrings, you can keep your knees slightly bent. Focus on pressing your hands into the mat and rotating your sit bones upwards to widen your chest and shoulders.

4. Virabhadrasana I – Warrior I Pose

How To Do:

Just make sure that your hips are squared to the front and not to the side. This ensures that your hips are stronger. A wholesome and holistic energizing pose, it improves your breathing potential too. Check out what advantages you can reap by practicing Warrior I pose.

• Stronger back, ankles, legs, arms, and shoulders
• Your lungs, chest, and hips open up
• Better stability, balance, and focus
• Better circulation
• Better respiration
• Reduces any stiffness in the neck
• A 306 degree rejuvenating and energizing experience

Modification For Beginners: It is okay to position your front knee slightly behind your ankle. Gradually work towards aligning your knee directly over your ankle as your strength and flexibility improve.

5. Paschimottanasana – Seated Forward Bend Pose

How To Do:

Along with helping you combat depression and stress, this pose could actually help you sleep better. It also wards off fatigue and prepares you to deal with menopausal issues in a better way. This is what you can expect from Seated Forward Bend Pose:

• Stretches your lower back, hamstrings, and spine
• Calms down your mind
• Eases anxiety and stress
• Bestows better digestive fire
• Helps in easing menopausal symptoms
• Lowers fatigue
• Stimulates better blood circulation to the spinal nerves and muscles.
• Stimulates the better functioning of the ovaries, uterus, kidneys, and liver

Modification For Beginners: Beginners can place a blanket under their hips for support. If you feel any discomfort in your hamstrings, do not force yourself to reach further than your body allows. Focus on lengthening your spine and relaxing your shoulders.

Did You Know?

The word Paschimottanasana stems from the three Sanskrit terms ‘paschima,’ which means ‘west,’ ‘uttana,’ meaning ‘intense stretch, ‘and ‘asana,’ which means ‘posture.’

6. Balasana – Child’s Pose?

How To Do:

Relax like a child with your forehead resting on the mat while your hands relax alongside your body. It is an essential pose advocated to induce a sense of calmness and relaxation. It is also helpful in improving your body’s stamina, boosting your digestive system, and better handling menopausal issues. Moreover, to enrich your routine, you can explore more asanas of yoga for stamina.

• Helps in releasing the tension experienced in the shoulder, chest, and back
• Alleviates anxiety and stress
• Flexes your vital organs, maintaining and improving their suppleness
• Eases fatigue
• Relieves lower back and neck pains
• Improves circulation levels
• Better digestive power
• Elongates and strengthens the spine
• Calms you down

Modification For Beginners: This pose is generally gentle and accessible to most beginners. However, if you have any knee pain, you can place a blanket under your hips for padding.

7. Baddha Konasana – Bound Angle Pose

How To Do:

Take care of your hands, joints, legs, and back with utmost care with Baddha Konasana. This pose targets the areas of your body that are more susceptible to pains and aches. Along with strengthening your lower back, it also soothes menopausal complaints. Here are some of the benefits of Baddha Konasana:

• Improves and strengthens inner thighs, knees, and groins
• Opens up hips and groins
• Soothes menopausal complaints
• Improves digestion
• Eases stress and fatigue
• Opens the lower back, thus eases sciaticaⁱ  A condition of inflammation and pain along the sciatic nerve usually occurring due to a herniated disk. and lower back ache

Modification For Beginners: It is okay to place a blanket under your hips and sit on a block for support. If you feel any discomfort in your hips or groin, do not force your legs open wider than they naturally go.

8. Ardha Pavanamuktasana – One Legged Wind Releasing Pose

How To Do:

It is a powerful, yet gentle stretch offered to the mid and lower back as well as hips. The entire muscles of that region get a good massage and stretch, soothing out the nagging back ache. So, why exactly should you practice Ardha Pavanamuktasana? Read on to know.

• Stretches your neck and back
• Improves blood circulation
• Enhances the digestive power
• Relieves gasses trapped in the abdomen
• Eases constipation
• Strengthens lower back
• Massages your pelvic muscles
• Eases menopausal discomforts
• May tone thighs, butts, and lower abs

Modification For Beginners: Beginners can keep their other leg bent and placed on the mat for support. You can gradually work towards straightening the other leg as your strength and flexibility improve.

9. Bhujangasana – Cobra Pose

How To Do:

Benefits:

Give your back and abdominal muscles a good stretch and strengthen them with this Cobra Pose. Make sure you keep your shoulders relaxed and rolled backwards to avoid injuries. You can keep a block beneath the hands if you need additional support. This is how Bhujangasana benefits you:

• Eases lower back stiffness
• Improves your flexibility
• Soothes menopausal issues
• Improves your mood
• Reduces abdominal fat
• Tones your arms, abs, and butts
• Eases fatigue and stress
• Strengthens spine
• Eases sciatica

Modification For Beginners: If you have any back pain, it is best to avoid this pose or practice it with modifications. You can keep your forearms on the mat and press into them to lift your chest. Focus on keeping your core engaged and your hips on the mat.

10. Shavasana – Corpse Pose

How To Do:

Wind up your yoga class with this simple, yet powerful yoga pose. It is not just a relaxation pose, but it allows you to create an awareness about your body and breathing pattern. This is how Shavasana helps you:

• Minimizes tension
• Trains the mind
• Relaxes the mind
• Creates an awareness about yourself
• Awakens creativity
• Enhances memory and learning capacity
• Counteracts stress

Modification For Beginners: This pose is generally accessible to most beginners. However, if you find it difficult to lie flat on your back, you can place a blanket under your knees for support.

11. Vrksasana

How To Do:

Benefits:

Vrksasana, or the Tree Pose, is a standing yoga posture that enhances balance and flexibility. It primarily stretches the thighs, groins, and the chest, promoting greater flexibility in these areas. It is a wonderful pose for grounding yourself and improving your overall sense of balance and poise. Here are some pf the benefits of this yoga asana:

• Improves Balance
• Strengthens Leg Muscles
• Tones Abdominal Muscles
• Enhances Concentration
• Reduces Stress
• Improves Posture
• Enhances Hip Flexibility
• Improves Digestion

Modification For Beginners: It is okay to practice this pose against a wall for additional support. You can gradually let go of the wall and practice independently as your balance improves.

Yoga may look like a slow and relaxed exercise practice. However, it can put a significant strain, especially if its purpose is to strengthen certain parts of your body. Hence, being mindful and safe during your practice is essential to avoid accidents or injuries. Keep reading for some effective tips to ensure a safe yoga session.

Tips For Practicing Yoga Safely

Make of a note of the following tips during your yoga sessions to ensure safety and effectiveness.

• Always consult with your healthcare provider before starting a new exercise program.
• Use props such as blocks or straps to assist in poses if you are a beginner or experience stiffness.
• Listen to your body and avoid pushing into pain.
• Consider joining a yoga class specifically designed for seniors to ensure proper guidance.
• Start slowly and gradually increase the intensity and duration of your practice.
• Focus on your breath and use it to guide your movements.
• Be patient and consistent, and enjoy the journey.

Infographic: Most Beneficial Yoga Poses For Women Over 60

Being fit at a young age is not as difficult as it is when you are over 60. As we age, our bodies start losing flexibility and strength. Yoga is considered one of the most appropriate forms of exercise for elderly people as it does not require too much strength but keeps us fit. Check out the infographic below to find out the most beneficial yoga poses for women over 60.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Which is better for seniors: pilates or yoga?

Both yoga and pilates benefit seniors. Pilates help to improve balance and strengthen your core, and yoga improves flexibility. Doing both may improve mobility and maintain overall health.

Should seniors do yoga every day?

Yes. Seniors can practice yoga daily to stay fit and support a healthy lifestyle.

Is 64 too old to start yoga?

No. You can practice yoga at any age. However, practice yoga under the supervision of a trained yoga and meditation instructor and discuss your health and mobility-related issues beforehand. This will help the expert to plan a comprehensive routine focusing on improving strength, flexibility, and balance over time.

Illustration: Effective Yoga Poses For Women Over 60

Image: Stable Diffusion/StyleCraze Design Team

Learn how to strengthen your spine and lower back with yoga poses specifically designed for older women. Improve your flexibility and reduce body pains with the easy-to-follow exercises in the video below.

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Reviewer Author Editor Fact Checker

Rakesh RathodCertified Personal Trainer

     

Rakesh Rathod is a certified fitness trainer and yoga instructor with more than 20 years of experience in the fitness industry. He also has a diploma in nutrition, level 1 in Krav maga, and is a bodybuilding contest coach.

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Shirin MehdiHealth & Wellness Writer

 

Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

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Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

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