11 Effective Yoga Poses For Women Over 60

With a few simple stretches, enhance your balance and achieve a healthy body and mind.

Reviewed by Rakesh Rathod, Certified Personal Trainer Rakesh Rathod Rakesh RathodCertified Personal Trainer facebook_icontwitter_iconlinkedin_iconyoutube_iconinsta_icon
Written by , BA Shirin Mehdi BA linkedin_icon Experience: 3 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2 years
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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

Here are some really 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

Tadasana yoga pose for women over 60
Image: Shutterstock

How To Do:


This is one of the simplest of asanas, which does a good job of correcting your posture. Breathing is the spirit of yoga. 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.

2. Uttanasana – Standing Forward Bending Pose

Uttanasana yoga pose for women over 60
Image: Shutterstock

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.

protip_icon 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

Adho Mukha Svanasana yoga pose for women over 60
Image: Shutterstock

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

4. Virabhadrasana I – Warrior I Pose

Virabhadrasana I yoga pose for women over 60
Image: Shutterstock

How To Do:


Strengthen your legs and hips with a standing yoga pose. 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

5. Paschimottanasana – Seated Forward Bend Pose

Paschimottanasana yoga pose for women over 60
Image: Shutterstock

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
protip_icon 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?

Balasana yoga pose for women over 60
Image: Shutterstock

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 digestive system and better handling of menopausal issues. Check out what Balasana has to offer you.

  • 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

7. Baddha Konasana – Bound Angle Pose

Baddha Konasana yoga pose for women over 60
Image: Shutterstock

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

8. Ardha Pavanamuktasana – One Legged Wind Releasing Pose

Ardha Pavanamuktasana yoga pose for women over 60
Image: Shutterstock

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

9. Bhujangasana – Cobra Pose

Bhujangasana yoga pose for women over 60
Image: Shutterstock

How To Do:


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

10. Shavasana – Corpse Pose

Shavasana yoga pose for women over 60
Image: Shutterstock

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

11. Vrksasana

A women performing vrksasana
Image: Shutterstock

How To Do:


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

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.

most beneficial yoga poses for women over 60 (infographic)

Illustration: StyleCraze Design Team

People of any age group, even the elderly, can practice yoga for healthy aging. These yoga poses for women over 60 help strengthen the body, increase the range of body movements, enhance spine flexibility, slow down the loss of bone density and combat osteoporosis, and promote mindfulness. They also help correct the posture, tackle menopausal issues like weight gain and stress, improve blood circulation, ease muscle tension, and enhance respiration. Include these poses in your health and wellness routine to stay fit and healthy and live a happy post-retirement life.

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.

Key Takeaways

  • Yoga improves flexibility without causing any strain to the elderly and also helps with menopausal issues.
  • Try the Warrior pose, the Tree pose, and the One-Legged Wind-Releasing pose to stretch the legs.
  • Cobra pose, Corpse pose, and Child pose help one to relax.
  • Bound Angle Pose helps with joint issues in women over 60.
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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Rakesh Rathod
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.

Read full bio of Rakesh Rathod
Shirin Mehdi
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
Ravi Teja TadimallaSenior Editor
Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Himanshi Mahajan
Himanshi MahajanHealth & Wellness Writer
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.

Read full bio of Himanshi Mahajan