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4 Key Yoga Asanas For People Who Are 50+

By Dr. Nikita Toshi +2 more

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.

Yoga Benefits For Seniors

  • Bone density tends to decrease with age. Exercise like yoga can help to keep your bones from losing density due to regular use of your limbs.
  • Stress can be a prominent factor in your old age. Yoga and meditative yoga can help to centre your thoughts and emotions and bring daily calmness.
  • Lower stress can also contribute to significantly better sleeping habits. It is well known that many older people have trouble falling/staying asleep.  
  • The older we get, the less reliable our bodies become to handle common things like walking, standing up or even climbing the stairs. Regular yoga can help you to hold on to your independence with improved mobility, better balance and strength.
Also Read: Chair Yoga for Seniors: A Comprehensive Guide to Improved Mobility and Balance
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.


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