(Yoga for senior citizens): Yoga is both an art and science. Nature has made our physical structure perfect and complete and invested this mechanism with the capability of keeping itself in good health. Yoga for older people enhances the mood to promote relaxation with deep breathing. The health of our body and mind depends on the soundness of the health of our internal organs, the heart, lungs, digestive system, glands, mind etc. Yogasana keep our brain and the whole nervous system active and functional. It gives stress relief, strength and good health for all ages. Heart disease is the major problem. So you need to be managed properly. Your muscles get weaker and decrease your strength and flexibility. It is true that old age definitely imposes some  restrictions on lifestyle, although if you have a regular exercise habit, you can be healthy and avoid the risk of many types of diseases.



The main benefits of doing Yoga for senior citizens are: 

1. It improves the blood circulation system.

2. It also helps in the proper functioning of the nervous system and the body retain its strength.

3. It helps to increase the concentration of mind.

4. It brings elasticity and youthful agility in the entire body.

5. Digestive organs become healthy.

6. Improve the quality of sleep through the night.

7. Promote relaxation with deep breathing.

8. The slow breathing used in yoga also relieves anxiety and stress.

9. It also teaches specific breathing techniques that increase the flow of oxygen.

10. Yoga for older adults reduces pain and the back in pain and headache associated with them and conditions like osteoarthritis .

Yogasanas: Rules and Technique.

Yogasanas should be done in the morning after going to the latrine. It preferable to practice them after bathing, because bathing makes the body light and fresh, there by increasing its elasticity. However, asanas can be done in the evening also, if the stomach is empty.The place of asanas must be clean and peaceful. A yoga mat or a blanket should be spread on the ground chosen for asanas. Never talk while doing asanas. Your attention should be on your breath and the organ being affected by the asanas. Practice of Yoga is open to all from children 10 years to old men of 80_85 years. Men and women are equal in this respect. A yoga practitioner is required to pay due attention to his food also. The food should be light, easily digestible natural as far as possible. Begin with easier asanas. Keep your eyes closed while doing asanas. People suffering from fever or chronic diseases should not do asanas. Pregnant women are also forbidden to do them. Asanas should be stopped during mensuration period also. At the end of asanas you must do relaxation.  

Yoga for Senior Citizens. 8 Valuable Yoga Asanas for Elderly Beginners .

1. STHITAPRARTHANASANA. (Standing prayer pose).

Prayer pose also known as pranamasana. Pranamasana in Sanskrit as Pranam means to pay respect and Asana means pose. The purpose of pranamasana is to centre the body and mind as you prepare and conclude with practice. Practice prayer pose early in the morning , and the the time of sunrise: if possible.


How to do Perform Standing Prayer Pose.(Pranamasana).

Stand erect with the feet together (toes and heels).

. Join hands at the breast bone.

. Keep the abdomen drawn in slightly, back straight. the elbows and shoulders relaxed.

. Keep your shoulders relaxed and elbows to the side of the rib cage.

. Shut your eyes and observe normal breathing.

Benefits of Standing Prayer Pose.

Standing prayer  pose might help reduce stress, loneliness and improves respiratory system . In certain Asanas one is required to coordinate the body and mind. Synchronisation is essential. There are Asanas, pranayama as well as Bandhas or Mudras that provide This inner discipline.

2. Hasta Uttanasana. (Raised Arms Pose)

Hasta Uttanasana: A raised arm pose, that expands the chest and rib cage, thus helping in full intake of oxygen that plays an important role in preventing the skin from loosening. This asana is a part of the Surya Namaskar. When bringing this posture into practice, the spinal cord is slowly rocked, pointing towards the upper hands, which encourages the heart and ribs to open towards the roof.



. Stand erect, feet 12″ apart and parallel, chest thrown forwards.

. While inhaling the breath, raise your arms upward. Slowly bend backward, stretching arms above the head. But your arms must remain straight and should touch your ears. Bend your body from wards as far as you can.

. Try to balance the body.

. Move the hips and tailbone slightly backwards.

. Keep this condition for some time.

. Slowly breathe and slowly exhale.

. Then come to Tadasana, exhaling. ,

Benefits of Hasta Uttanasana ( Raised Arms Pose).

This asana tones the abdominal organs as well as very beneficial for improving the digestion system. Stretch the abdominal muscles and helps in making it healthy. If this asana is practiced regularly, then it is also beneficial in reducing weight. In its practice, there is a stretch from toe to hand finger which helps in keeping the entire body fit. Spreads the shoulders and provides strong. Helps increase the range of speed in the shoulder joint and spine. Helps to strengthen the legs. It is beneficial in spreading the spinal cord and is very important for its health. Yoga is the science of health, not only health of the body , but health of the mind and spirit.

3. Hastapadasana (Hand to Feet Pose).

Hastapadasana is one of the major yogasanas and nowadays it is also practiced as a stretching exercise. It is a special yoga posture providing many physical benefits, which requires both physical balance and flexibility to practice. Hastapadasana is considered a good yogasana for the novice, in which the hands are bent and the hands are brought to the feet. Hastapadasana is made up of three Sanskrit words hand, verse and posture and in English it is known as “Hand to Feet Pose”.


How to practice Hastapadasa. (Hand to Feet Pose).

Stand straight on yoga mats. While inhaling 3 seconds, raise arms above head. Knees straight. While exhaling 3 seconds, bend forward and hold ankles with hands, head facing downwards (do not bend the knees). Maintain position and suspend breath for 6 seconds. While inhaling 3 seconds, return to starting position. Repeat for 2 rounds.

Benefits of Hastapadasana.

. It relieves menstrual problems in women.

. It increases the blood circulation.

. It stretching the lower back, hip, and calf muscles.

. With the help of this yogasan, it helps in spreading the chest and strengthening the heart ribs. ,

. This yogasan is very beneficial to strengthen lower back muscles and spine bones.

4. The Angle Pose (Konasana). How to do Angle Pose and the Benefits.

Konasana is also known as the side way bending pose. This Asana provide an opportunity for mind participation and generate a deep concentration.


How to do Konasana.

While standing upright, make the distance as soon as the width of the hip in the legs and keep the hands on the body’s side.

Breathe and raise your left hand in such a way that your fingers should be in the direction of the roof.

Leaving the spinal cord while exhaling, bend your right, then move your pelvis to the left and bent a little more. Keep your left hand upwards.

Rotate your head to look above the left palm. Keep the elbows straight.

Straighten your body back while breathing.

Breaking, bring your left hand down.

Benefits of Angle Pose.

This Asana helps the large intestine, liver and spleen in proper functioning. It strengthens the legs, opens the hips, stretches the spine and lengthens the side body. The neck and it’s glands also get good excercise.

5. Bhadrasana (Gracious Pose). Benefits of Bhadrasana and How to Do. 

Bhadrasana comes out of the Sanskrit word Bhadra, which means gentleness or decency. Practicing bhadrasana calms the mind and brings about feelings of groundedness.This asana is helpful in destroying many diseases. Prime Minister of India Narendra Modi has also said that by doing Bhadrasana, the body becomes strong, stable and strong. This asana is a destroyer of relieves fatigue and tones reproductive organs.This asana helps to increase blood flow in the pelvic (region between abdomen and thighs) .


How to practice Bhadrasana (Gracious Pose).

Sit to the toes by contacting the floor and straightened both your hands and place it on both knees. Now spread both your knees as much as possible from the front. Keep in mind that your feet should be in touch with the floor. Widen the feet to place your hips between the two legs. Keep your spine straight and focus on the center of the nose tip. If you feel stretch or heaviness in the eyes, then close them for a while.Then you take a slow and deep breath and relax the whole body. You can live according to your ability in Bhadrasana Yoga.


Seminal glands get good excercise by this asana. It transmutes the seminal energy, and is particularly useful for those suffering from wet dreams. Develops flexibility of legs and Improves digestion. Strengthens backbone, thighs, hips and buttocks.


The opposite Naukasana. (Reverse Boat Pose) is a very important posture in the rugs lying on the stomach. The opposite Naukasana is made up of three words in which opposite means reverse, boat means boat and asana means posture. While practicing the opposite Naukasana, when we put on the stomach, the shape of the body looks like a boat because it is done on the stomach, so it is called opposite Naukasana. It is also called Reverse Boat Pose.


How to practice opposite Naukasana, 

first you lie down on the yoga mat on the stomach, keep your hands straight upside on the floor passing to your head. While breathing, raise your upper and lower body straight, and try to be on your stomach raise your hands and legs as possible as you can. During this, keep the breath normal. Stay in a position of the vomiting boat for some time.

Benefits of Reverse Boat Pose.

. The practice of opposite naukasana is considered very useful to improve lung function and to remove extra fat present on the stomach.

. Helps stretch your hamstrings.

. Helps to relieve tension.

. Abdominal muscles are toned and strengthened.

. Improves digestion and balance.

. Enhances self-assurance.

. Improves the strength of your spine and hip flexors.

. The kidneys, thyroid, and prostate glands, as well as the intestines, are all stimulated.

7. Locust Posture. (Shalabhasana) How to do Locust Posture. Benefits of Shalabhasana.

The word ‘shalabha’  means locust. In this posture, the body assumes the form of a locust. For those with a rigid body structure or little flexibility, shalabhasana can be a great position.


How to do Shalabhasana.

Lie down on the yoga mat, with your face downward. Join your heels and keep your feet on the ground. Rest the chin on the floor. Place your hands under your thighs in such a way that the palms should stick to the thighs. While inhaling 2 seconds lift the legs from behind upwards, keeping the knees straight. Do not raise your body too quickly or too high while doing Salabhasana as it can lead to cramping of the soles of the feet, injured hamstrings or ache in the lower back area. Stay in this position for sometime and then come back slowly exhaling the breath and taking your hands out. Repeat for 2 rounds. Relax and loosen your body while keeping your right cheek on the yoga mat. 


. Study reported that shalabhasana and other asanas, might help calm the nerves and muscles under constant strain. 

. Strengthens the lower back, pelvic organs, legs, hip joints and arms.

. Increase flexibility

. Strengthen shoulders and arms

. Shalabhasana is known to relax and relieve the strain in the muscles of the back.

8. RELAXATION .Shavasana, (Corpse Pose) How to do. The Benefits of Shavasana.

Shavasana is the most relaxing pose. Of all the asanas, it is the most difficult one. Do Shavasana after each asana or leave the body loose and relaxed for some time. When ever you feel physically or mentally exhausted, practice it for a few minutes. You will get relief. If you do not get sound sleep, practice it before sleeping.


How to do Shavasana. (Corpse Pose).

Lie on your back and let your body relax completely. Let your feet be 30 to 40 cm apart, your arms on your sides with palms upwards, eyes gently closed with attention on breathing. Keep your body in a straight position; the legs, hands and neck should have no curves or bends, so that the blood flaws through all parts of the body freely and without any obstruction. Breathe deeply and effortlessly in a natural way. when breathing is normalised, take a long and deep breath. Now concentrate on each and every part of your body, putting it in a completely relaxed state.  there should be absolutely no tension in your body or mind. If there are thoughts in the mind, they should be removed. Make your mind completely vacant and stay in this position for some time.

Benefits of Shavasana.

1.Remove stress and anxiety. Shavasana is a great yogasan to stay away from stress and anxiety, by doing Shavasana, the mind gets peace and the mind relaxed, which removes stress and anxiety. This asana is very beneficial for giving rest to the brain and body.

2. Physical and mental rest. Corpse Pose remove both physical and mental tiredness. By performing 10 minutes, the body’s tiredness is removed and it also provides relief to the brain.

3. Beneficial in increasing memory. Shavasana Benefits are also excellent to speed up memory and mind. Regular practice of this asana increases the power of the brain and works better than before.

4. Helps in increasing energy and stamina in the body, by its practice, the laziness of the body runs away and the energy of the body starts to increase. Whenever you feel tired and requires energy in the body, then do 10 to 15 minutes and then see its power.

5. Benefits of Shavasana for Insomnia.

It also beneficial for the problem of sleeplessness provides relief to both body and mind, which helps in getting good sleep. Stress and anxiety can also cause problems of sleeplessness.


According to studies, yoga was being practiced under the direct guidance of a guru and its spiritual value was given great importance.The role of breath in the practice of posture or yoga positions is very important. Breath is a significant force based on our functions and oxygen changes require our body. If we exercise, we need more oxygen, so we take breath fast and if we relax then we take breath comfortably. In yoga, the entire focus is to integrate on the breath while doing a slow posture. Yoga practice promotes comfortable breathing and exhaling.

Frequently Asked Questions.

Ques_1. Why yoga is important for senior citizens?

Ans_ Yoga has been called one of the best forms of exercise for older adults. Over time and with the proper classes, seniors can improve their flexibility and balance, enhance their strength and boost their mood.

Ques_ 2. Yoga is the art of living and Yogasana is a scientific procedure why?.

Ans_ The health of our body and mind depends on the soundness of the health of our internal organs _the heart, lungs, digestive system, glands, mind, the nervous system etc. When the physical structure is healthy the mind is serene, which, in turn, activate the inner powers.

Ques_3. What is the best yoga for over 60s?

Ans_1. Standing Prayer Pose.

2. Raised Arms Pose.

3. Hastapadasana (Hand to Feet Pose).

4. The Angle Pose (Konasana).

5. Bhadrasana (Gracious Pose).

6. Locust Posture. (Shalabhasana)

7. Relaxation: Shavasana, (Corpse Pose). etc ….

Important points:

1. Your attention should be on your breath and the organ being affected by the asanas.

2. A yoga practitioner is required to pay due attention to his food also. The food should be light, easily digestible natural as far as possible.

3. Begin with easier asanas.

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