Yoga for Seniors: Essential Tips and Benefits for Older Adults
Laura was in her late 60s when, during an office visit to her primary care physician, she mentioned her new chronic hip pain. Her doctor made a surprising recommendation: “Do you do yoga?” Laura responded that no, she didn’t, but she had friends who were attending a weekly yoga class in her local community. Her doctor suggested she give yoga a try and see if hip mobility exercises might help
This was when Laura, who I’d known for years, finally showed up for yoga class. Sure enough, after her first session, Laura noticed her hip felt better than it had in quite a while. This marked the beginning of her commitment to a gentle yoga routine, first attending one class a week, then two.
Laura’s story is not unique among the boomer generation. While some may have dabbled in yoga during the 60s and 70s hippie era, few continued the practice into their middle and later years. Now, in their 60s and 70s, many are returning to yoga to reap the benefits of yoga for their aging bodies.
Choosing the Right Yoga Class After 60
Not every yoga class is suitable for those over the age of 60, especially if they’re new to the practice. With age, ligaments and tendons become less flexible, and conditions such as arthritis and osteoporosis may arise. For older adults, it’s important to find a yoga class tailored to their specific mobility needs. Here are some considerations:
1. Slower-Paced Yoga Instruction: Benefits of Gentle Yoga
Bob, in his late 60s, came on a yoga retreat with his girlfriend, a long-time student of mine. With limited yoga experience, he was unsure if he’d be able to keep up. At the end of the retreat, Bob shared excitedly that it was the first yoga experience in recent years where he felt better rather than worse after class. The difference? He had previously attended a fast-paced vinyasa class labeled “all levels.”
For beginners, especially those over 60, slower-paced instruction is essential. Before you roll out your yoga mat look for classes that are listed as “alignment-based” or “gentle yoga.” Always ask the studio owner or teacher for recommendations on slower-paced yoga classes that focus on introducing postures carefully before moving into more complex sequences and yoga poses.
2. Use of Props
BKS Lyengar, one of the fathers of modern yoga, introduced props like
Yoga chairs
Blocks
Straps
Blankets
Walls
to make poses more accessible and less stressful.
These tools are invaluable for older adults or those with injuries or limitations. Always check whether a studio uses props and how they can support your practice..
3. Small Group Sizes
Starting yoga in a small group or private class can be beneficial, especially if you're unfamiliar with the poses. While these yoga sessions may be more expensive, the low student-to-teacher ratio ensures you receive personalized attention. In large gym-style classes with 40 or more students, instructors may not have time to help you modify poses or check your alignment.
4. A Gentle Yoga Approach with Modifications
Yoga can feel challenging, but it should never be painful. Teachers working with beginners or older populations should encourage modifications and support individual comfort levels. Look for a non-competitive and supportive class environment where you’re free to modify poses and work within your capacity.