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6 Valuable Yoga Asanas for Senior Citizens

    Aging is inevitable. However, regular yoga practice not only boosts immunity but also unites the body, mind and soul to attain calm and peace in advanced age. These 6 yoga asanas perfect for senior citizens can keep you healthy, active and fit.
    Yoga is a holistic practice combining physical poses (asanas), breathing techniques, and meditation that originated in ancient India. Regular yoga practice not only boosts immunity but also unites the body, mind and soul to attain calm and peace. This is a significant reason yoga has become so popular with seniors. 
    In this blog, we have listed 6 yoga asanas perfect for senior citizens. These asanas are ideal since they increase their sense of well-being and self-efficacy.


    1. Adho Mukha Svanasana 

    Adho Mukha Svanasana is also called a ‘Downward Facing Dog Pose’. The name is derived from the Sanskrit words ‘Adhas’ meaning ‘Down’, ‘Mukha’ meaning ‘Face’, ‘Svana’ meaning ‘Dog’, and ‘Asana’ meaning ‘Posture’. 

     How to Perform:

    • In this pose, you need to make an inverted ‘V’ with hands and feet pressing into the ground and the hips being lifted towards the ceiling
    • You need to hold the pose for a few seconds or until your body allows you to.


    Adho Mukha Svanasana allows blood to flow into the brain, making the mind sharper and less prone to absent-mindedness. This inverted pose also plays a vital role in reducing stress levels. 


    2. Trikonasana 

    Trikonasana is also known as the ‘Triangle Pose’. In Sanskrit, ‘Tri’ means ‘Three’, ‘Kona’  means ‘Angle or Corners’ and ‘Asana’ means ‘Posture’.

    How to Perform:

    • Stand erect. Next, lightly jump your feet 3-4 feet apart. Turn the right toes to the right wall and the left toes slightly inwards.
    • Extend your arms at the shoulder level
    • Now raise the left arm up and rest the right hand on your right ankle, or on the floor – to form a triangle
    • Keeping the legs firm, breathe in and out
    • Hold the pose for  30-40 seconds
    • Release and perform the same procedure on the other side.


    Trikonasana reduces blood pressure, a common problem that most elderly people face. It brings stability, strength, and stamina in one’s life. It is also good for strengthening the arms and legs.


    3. Bhujangasana 

    Bhujangasana is also known as the ‘The Cobra Pose’. In Sanskrit 'Bhujanga' means ‘Snake’ or 'Serpent' and 'Asana' means 'Posture.'

    How to Perform

    • Lie flat on your stomach on a comfortable surface (preferably a yoga mat)
    • Keep your feet together and press them against the floor
    • Now place your hands underneath your shoulders by keeping your elbows close to your body
    • Stabilize your body
    • Now inhale and start lifting your head and chest off the floor to form a cobra pose.
    • Drop the shoulders down and back and push the chest forward
    • Breathe and stay in the pose for 30 seconds
    • Exhale and release
    • Perform this pose 2-3 times.


    Bhujangasana helps seniors fight constipation by stimulating the abdominal organs.  It further strengthens the back and legs, opens the heart and lungs and mobilizes the spine.


    4. Baddha Konasana

    Baddha Konasana is also known as a ‘Butterfly Pose’. In Sanskrit ‘Baddha’ means ‘Bound’, ‘Kona’ means ‘Angle’ and ‘Asana’ means ‘Posture.’

    How to Perform:

    • Sit on the floor with your legs and back straight and hands on the ground
    • With an exhalation, bend your legs and bring the heels close to your pelvic region
    • Now drop the knees from the outer sides and touch the soles of the feet together
    • Lock your hands around the ankles or toes and stay in the pose for 4-5 minutes


    Baddha Konasana is touted for its internal benefits. It stimulates the abdominal organs, improves circulation, soothes sciatica, and helps relieve depression, anxiety and fatigue.


    5. Tadasana 

    Tadasana is also known as the ‘Mountain Pose’. In Sanskrit ‘Tada’ means ‘Mountain’ and ‘Asana’ means ‘Pose.’

    How to Perform:

    • Stand with your feet hip-width apart and both the arms straight by your side
    • Spread your toes and press them into the floor
    • Ensure you distribute the weight of your body evenly into both of your feet
    • Align the head and the back
    • With each inhalation, lengthen your spine and try to reach the crown of your head towards the sky
    • Allow your shoulders to relax and try to reach your fingers toward the ground
    • Continue this pose for 5-6 minutes.


    Mountain pose is a great pose for seniors since it improves their posture. It strengthens their weak thighs and ankles, making it easier for them to move around. It also relieves back pain and aches, which is a common problem in old age.


    6. Shavasana 

    Shavasana is also known as the ‘Corpse Pose’. In Sanskrit ‘Shava’ means “Corpse,” and ‘Asana’ means ‘posture.’

    How to Perform:

    • Lie down on your yoga mat with your arms and legs straight and relaxed. Here your body should be as flat as possible.
    • Raise your knees to your chest so your back is straight. Then return the legs to the resting position while maintaining the back’s posture.
    • Relax the head and the back
    • Inhale and exhale throughout the pose. Concentrate on each breath you take.


    A quick yoga session followed by Shavasana is a good remedy. It improves concentration, enhancing the quality of life for the elderly. Shavasana also cures insomnia, a common chronic problem in old age.
    Note: Health problems are common during old age. Hence it is best to consult with your doctor before beginning any type of exercise or fitness routine.
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