Forty is the Old Age of youth, fifty the youth of Old Age ~ Victor Hugo

It's the era of personal care whether your age is 10 or 60 because age is just a number after all! Yoga is the way towards a happy, healthy life and the earlier you start the better it is for you. Yoga is extremely beneficial for seniors as it helps them to maintain the balance which gets disrupted at old age.

Here, we have summarized some uncomplicated Yoga poses which elders can easily perform.

8 Yoga Poses to Remain Active at Old Age

  1. Mountain Pose (Tadasana)

Stand straight, and still. Keep your feet together and toes should make you feel grounded. Suck your stomach in and place your hands naturally on both sides of your waist. Hold the position, and take deep breaths. 


  • Improvement in body posture.
  • Strengthens weak thighs and ankles.
  • Improves Digestion, stimulates blood circulation.
  • Helps with acidity problems.

  1. Tree Pose (Vrikshasana)

Stand straight and lift one knee up by placing the foot on the inner thigh of the other leg. Place it on either above or below the knee. Now, stretch your arms up into a prayer position above your head, like a namaste.


  • Abdominal strength.
  • Balance and concentration.
  • Hip mobility.

  1. Triangle Pose (Trikonasana)

Stand with your legs stretched apart from each other. Now, with arms wide open, bend to take your entire body towards the left. One hand should touch either your toe or the ground, while the other arm and your face will be facing up to the sky. Switch, and move your body to the right. Repeat.


  • Reduces blood pressure, and stiffness.
  • Decreases fat of stomach and thighs.
  • Makes your legs strong.

  1. Bird Dog (Parsva Balasana)

Kneel, and stretch one arm forward while the opposite leg to the back. One leg should be off the ground while the other leg will be in the kneeling position only. Your back should be flat and the body completely parallel to the surface. Hold and switch the opposite arms and legs.


  • Active, and alert brain.
  • Knee flexibility.

  1. Downward Facing Dog (Adho Mukha Svanasana)

Stand on your hands, and feet only. Lift your hips, and back up so that you can form a triangle. Face downwards. 


  • Strengthens your core muscles.
  • Body flexibility.
  • Wrist issues.

  1. Cobra Pose (Bhujangasana)

For this pose, you will have to lay down flat over your abdomen, against the floor. Keep your arms next to your body, with the palms facing downward. Now, lift your head up, close your eyes, and stretch with the help of your arm strength. Arch your back naturally as you get into the position of Cobra Pose. 


  • Get rid of your back, shoulder, and neck pains.
  • Activates your heart chakra.
  • Loosens your stiffness, improved posture with no hunched-back.
  • Strengthens the spine.

  1. Butterfly Pose (Baddha Konasana)

Sit straight and bring the souls of the feet together so that they can face and touch each other. Knees will be drawn to the outer sides. Hold your feet from both the hands and flap your knees in motion like wings.


  • Opens up hip movement.
  • Stimulates bladder and kidneys.
  • Relieves menopause-related issues.
  • Deals with fatigue and depression.

  1. Dead Corpse Pose (Savasana)

After you finish practicing all your asanas, this easy pose is going to give you complete relaxation. All you have to do is lie down flat on your back over the ground. Keep your body still with the palms facing up. 

Let your muscles relax, and take a restorative trip to a meditative trance state.


  • Body awareness.
  • Cures insomnia.
  • Enhances the quality of life.

Yoga Teaching training in India will be an interesting platform for a few ambitious and capable elders. Your retirement plans could be a 200-hour Yoga Teacher Training in Rishikesh as well, only if you are an enthusiast.