Yoga for Older Women: 10 Easy Yoga Poses for Women over 60


The idea of toning up your body is restricted to only a young age group; is this what you think in your golden years?

You need to rethink and take our words seriously that you are never too old for getting fit mentally and physically.

Life brings us several chances to start new and physical fitness also falls into this directory. No matter how rigid your bones have become or how much disfigured your body is, you can start relying on exclusive yoga for older women.

It can be a little hard in the beginning but once you get the peace and relief in your soul and body respectively, I’m sure you’d be unstoppable!

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Yoga for Senior Women

Yoga is not just an exercise, it’s an Indian traditional Vedic practice that focuses on the nourishment of your mind, body, and soul.

At the latter period of life, it’s no surprise that your joints and your thoughts get stringent.

Yoga acts as a lubricant and makes everything flow and work naturally. It eases your pains and traumas of this age and improves overall strength and flexibility.

Listen up all the grannies to get your dose of yoga for older women and have happy aging!

1. Tadasana (Palm Tree Pose):

This yoga poses especially known as “height growth” asana.

Mountain pose or Pam tree pose tones and strengthens arms, abs, thighs, and ankle. It also improves digestion, circulation, breathing and energy level.

Here is how to do Tadasana:

  • Stand tall with feet at hip-width apart, straighten your back and raise your arms straight above your head.
  • Repeat it 5 times without interruption.

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2. Marjaryasana (Cat-Cow Pose):

Cat cow pose targets core areas to strengthen; abs, neck, wrist, arms, and back. It also increases balance and stability.

Here is how to do Cat cow pose:

  • Start from a tabletop position, raise your left arm and right leg making them parallel to the ground and stretch right foot outwards.
  • This is how you’ll make a straight line from your hand to toes. Hold it for 30 seconds.

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3. Uttanasana (Standing Forward Bend):

Uttanasana seems easy yet highly effective in stretching hamstring and hip to relieve stress. It is helpful to combat osteoporosis and menopause.

Here is how to practice Standing Forward Bend:

  • Stand straight, start bending your upper torso forward until your face reaches near the knees.
  • Try to reach to the ground with your hands and gently place there.
  • Make sure your legs are straight to get the better result.
  • Hold to 5 breaths.

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4. Adho Mukha Svanasana (Downward-Facing Dog Pose):

Downward-Facing Dog Pose’s benefits go a long way from easing the back pain to elongating the spine, boosting your memory and stretching the arms and hamstring to give a better posture.

Here is how to practice Downward-Facing Dog Pose:

  • Just try to be on your four limbs while pointing your hip to the ceiling.
  • Make it look like an inverted ‘V’.

5. Virabhadrasana (Warrior I Pose):

It won’t be wrong to call it ‘an energizer’ as it braces your legs, arms, shoulders, hips, and back. Opens up lungs, chest, and hips and increases flexibility and movability.

Here is how to practice Warrior I Pose:

  • Stand tall, bend your left knee as half squat and move your right leg back as far as you can.
  • Make sure both feet are pointed forward.
  • Raise your arms above your head and breathe deeply.
  • Repeat by changing sides.

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6. Ardha Pavanamuktasana (Wind-Relieving Pose):

Wind-Relieving Pose stretches the neck and back, massages pelvic muscles and melts fats from thighs, butts, and abs.
It helps in relieving gases in the abdomen and constipation.

Here is how to practice Wind-Relieving Pose:

  • Lie down straight on your back.
  • Pull back your one leg to your stomach until your knee is right above your chest.
  • Support it with your arms and hold for a few seconds.

7. Bhujangasana (Cobra Pose):

Cobra pose tones and firms the butts, spine and back muscles. It eases sciatica, improves flexibility and mood.

Here is how to practice Cobra Pose:

  • Lie down on your stomach. Start lifting your body with the support of your hands on the ground.
  • Come to the position where your arms are straight and your back is arched inside.
  • Move your shoulders and head backward.

You might also like: Improve Posture with these 6 easy Yoga poses & Exercises

8. Balasana (Child’s Pose):

The child’s pose is to bring calmness and relaxation of a child in you. It eases fatigue and improves your vital organs.

Here is how to practice Child’s Pose:

  • Sit with your bended knees beneath you.
  • Bend your upper body forward and place our head on the floor.
  • You can place your arms either above your head or by the side of your body on the ground.
  • Both ways hands should be open and relaxed.

9. Paschimottanasana (Seated Forward Bend):

Seated forward bend pose focuses on fighting depression and stress. It also stimulates the functions of kidneys, liver, ovaries, and uterus. Prepares to get over menopause issues in a better way.

Here is how to practice Seated Forward Bend:

  • Sit with extended legs in front of you and bend forward to reach your toes with your hands.

10. Savasana (Corpse Pose):

Corpse pose allows to engage with your inner self in a calming way and reconnects you with the soul. It awakens your awareness of yourself.

Here is how to practice Corpse Pose:

  • Simply lie down with feet at slightly wider than hips-width, relaxed arms on the floor and with closed eyes.

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