Yoga Poses for Women Over 60

Yoga is amazing for a larger population, as it helps them maintain balance, maintain flexible joints, maintain bone health and muscle mass, as well as learn how to deal with their mental state while observing the aging of their Body. Yoga is excellent for focus, concentration and emotional well-being. Older people can benefit greatly from the practice and give them a place to calm their mind and begin to slow down the speed of life. Group classes are also wonderful for a larger population because it gives them a sense of purpose and community.

I work with clients in their sixties, seventies and even eighties. I find that these yoga poses, in particular, are wonderful for them to continue working. I often tell them that they can use a chair to get an additional balance for all the standing poses listed here. If you work with a larger population or are an older adult, use these positions three to four times a week to keep the body strong and youthful.

Yoga Poses for Women Over 60

Tadasana – Mountain Pose

This is one of the simplest asanas, which does a good job of correcting your posture. Be sure to breathe as you go with this pose. This is what you can expect from Tadasana:

  1. Thighs, ankles, arms and abs stronger and toned.
  2. Better digestion
  3. Better circulation
  4. Lower levels of tension and stress.
  5. Better mobility
  6. Higher energy levels
  7. Constant breathing

Uttanasana – Standing Forward Bending Pose

A mild reversal posture, this is commonly used to combat osteoporosis and menopause. A gentle hamstring exercise and hip stretching also relieve your stress levels. Some of the benefits offered by Uttanasana include:

  1. Better blood circulation.
  2. Improved digestive fire
  3. Softback massages that relieve back pain.
  4. Strengthens and tones the hips and hamstrings
  5. Relieve stress.

Tree Pose

Excellent for leg and abdominal strength. Good for older people to balance and concentrate. It is fine that the leg is lower on the inner foot leg. I tell my elders to start with Baby Tree or to use a chair for support. I like my previous generation to work on their hip mobility, since hip problems are very common later in life. Stand up and place one foot on the opposite inner thigh, either above or below the knee. Open your leg to the side, bring your hands to prayer and stay for five to eight breaths.

Bird Dog

Good for abs and back support. Spine-health is extremely important as we get older. Bird Dog is ideal for strengthening the transverse abs and the back body. Begin to kneel and stretch one arm forward and the opposite leg back. Imagine you have a cup of tea on your back and bring the navel to your spine. Stay to breathe, then change sides.

Downward Facing Dog

The best pose for all of us! Excellent for joint health, flexibility, and total body strength. For older people with wrist problems, I ask you to do Forearm Downward Dog. Start with your hands and knees, put your toes under and lift your hips up and back until your body forms a triangle. Use strength and legs to regain the weight as much as possible.


Excellent for the strength of the upper back and to prevent the forward head syndrome. I love that my elders extend to keep their hearts open and their upper backs strong. Sphinx is soft enough and really does a great job opening the chest and working the posterior deltoids. Lie on your stomach and place your forearms on the mat, elbows under your shoulders. Press firmly on your arms and bring your shoulder blades together and lower your back. Lift and raise your abs and stay for five to eight breaths.

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Cobbler’s Pose

Sit tall and join the soles of your feet while you open your knees to the sides. Bend forward for a deeper stretch, but try to prevent it from becoming too round in the lower back. Hold for five to eight breaths.

Paschimottanasana – Seated Forward Bend Pose

In addition to helping you fight depression and stress, this posture could help you sleep better. It also prevents fatigue and prepares you to deal with menopause problems in a better way. This is what you can expect from Seated Forward Bend Pose:

  1. Stretches the lower back, hamstrings, and spine.
  2. Calm your mind
  3. Relieves anxiety and stress.
  4. Gives better digestive fire
  5. It helps relieve the symptoms of menopause.

Ardha Pavanamuktasana

It is a powerful but gentle stretch that is offered to the middle and lower back, as well as to the hips. All the muscles in that region receive a good massage and stretching, relieving back pain. So why exactly should you practice Ardha Pavanamuktasana? Keep reading to know.

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  1. Stretch the neck and back.
  2. Improves blood circulation.
  3. It improves digestive power.
  4. Relieves gases trapped in the abdomen.
  5. Relieves constipation
  6. Strengthens the lower back


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

  1. Minimize tension
  2. Train your mind
  3. Relax the mind
  4. Create an awareness about you
  5. Wake up creativity
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