5 Great Beginner Yoga Poses For Seniors

Doctors often recommend that people remain physically active as they age. However, not all exercise routines will work well for older adults. There’s some good news for those who are interested in trying yoga for the first time, though. You can start practicing yoga right now with a few great poses. 

5 Yoga Poses For Beginners

1. Relaxation Pose

  • Lay on your back with your palms facing up along the sides of your body or facing down while resting on your torso.
  • Extend your legs.
  • Take three deep, slow breaths.
  • Relax your body, starting with your feet and moving up your body to your hands, arms, back, abdomen, chest, neck, and head. Hold for 10 to 30 minutes.
  • Roll over to one side and slowly move to a seated position.

2. Mountain Pose

  • Lift your toes and fan them out, then drop them back down to create a wide, solid base.
  • Engage the muscles on the front of your thighs and draw them upward.
  • Rotate both thighs inward.
  • Maintain the natural curves of your spine.
  • Tone your belly, drawing it in slightly.
  • Widen your collarbones and check that your shoulders are stacked over your pelvis.
  • Shrug your shoulders up to your ears and then roll them back to release your shoulder blades down your back. 
  • Let your arms hang naturally with the elbows slightly bent and the palms facing forward.
  • Take 5 to 10 breaths while you hold yourself in this position.

RELATED: Which Yoga Style Is Right For You?

3. Child Pose

  • Get on your hands and knees.
  • Spread your knees as wide as your mat, keeping the tops of your feet on the floor with the big toes touching.
  • Rest your belly between your thighs and place your forehead on the floor. Relax the shoulders, jaw, and eyes.
  • Stretch your arms in front of you with the palms toward the floor or bring your arms back alongside your thighs with the palms facing upwards. 
  • Stay as long as you like.

4. Side Warrior Pose

  • Stand with your feet a leg’s distance apart.
  • Pivot your right foot 90 degrees to the right while angling your left foot slightly inward.
  • Place your hands on your waist, grounding through the feet.
  • Breathe deeply, and on your exhale, bend your right knee until it’s in line with the ankle below it.
  • Extend your arms out from your shoulders while turning your gaze over your right hand.
  • Breathe and hold the pose for five deep breaths.
  • To release, press into your right foot, straighten your right leg, and pivot your feet back to center.
  • Return to a comfortable standing position.
  • Repeat on the other side.


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