4 Key Yoga Asanas For People Who Are 50+

Yaga Asanas for 50+
Click to rate this post!
[Total: 2 Average: 3.5]

Whether you are 15 or 50, it’s never too late to pick up Yoga! It’s a beautiful science that is known to benefit one and all!

The stretches and contortions blend beautifully with the mind, body, and soul and are thus, known to provide relief from numerous pains and miseries – both physical and psychological!

Age-related problems

Most ageing-related problems arise due to the lack of an active lifestyle, bad eating habits, and irregular breathing practices. With regular Yoga, you can start to experience a renewed sense of energy and begin to see life with a more positive outlook.

So, make the most of this ‘golden’ period and welcome the ‘Power of Yoga’ into your life. Here’s a rundown of some asanas that you must do:

  1. Downward Facing Dog (Adho Mukha Svanasana)

Also known as the rejuvenating pose, this asana stretches the chest and hamstring muscles. Since it is a weight-bearing posture, it helps to prop up bone density and fight osteoporosis. From a kneeling position, step onto your toes and lift your butt up, gently pushing your head towards the knees thereby creating an inverted V shape.


  1. Strengthens the arms and legs
  2. Relieves symptoms of menopause
  3. Energizes the body


  1. People with high blood pressure, glaucoma should avoid this pose.
  2. Do not attempt this pose if you have suffered a stroke.

2. Warrior II Pose (Virabhadrasana II)

Virabhadra is the name of a fierce warrior who was an incarnation of Lord Shiva. This pose is named after him and helps its doers to invoke strength and courage. The pose works on your core, strengthening the thighs and the legs. It also opens up the shoulders and strengthens the buttocks area. In a standing position, take one foot back. With the front foot facing forward, angle the back foot inwards, say at about 90 degrees. Raise both hands up, ensuring that they are parallel to the floor and look straight. Bend slowly into your front foot bringing your right shin perpendicular to the floor.


  1. Increases stamina
  2. Provide relief from sciatica
  3. Extremely beneficial for frozen shoulder


If you are suffering from knee pain or arthritis, check with a Yoga expert before performing this posture.

3. Seated Forward Bend (Paschimottanasana)

Ideal for back pain, this asana relieves pressure on the lower back and stretches the spine. It also calms the brain, reduces stress, and cures mild depression.  Sit on the floor with your legs spread out in front of you. Bend forward and try to hold on to your feet. If needed, bend the knees slightly to relieve the tension in the hamstrings.


  1. Improves digestion
  2. Helps address insomnia
  3. Reduces fatigue


  1. It cannot be performed by patients who have a hernia, hypertension, and abdominal inflammation.
  2. Patients with severe spinal disorders, hyperthyroid should avoid this asana.

4. Cobra Pose (Bhujangasana)

Resembling a serpent with its raised hood, Bhujangasana is part of the sequenced postures in Surya Namaskar (Sun Salutation). Lie on your stomach, with your legs together and your toes flat on the floor. Place your hands under your shoulders. Take a deep breath and slowly raise your head, chest, and abdomen while keeping your navel on the floor. Breathing out, gently bring your stomach, chest, and head back to the floor.


  1. Strengthen the back and shoulders
  2. Improves blood circulation
  3. Reduces fatigue and stress


  1. To be avoided by people with back ailments.
  2. Patients suffering from Carpal Tunnel Syndrome should avoid this pose.
  3. Having a headache, don’t do this pose.

Read More: Health Benefits Of Yoga

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

Leave a Comment