The word “yoga” is all the rage. But here, you don’t have to be flexible or do the splits. Yoga for seniors” is all about simple exercises: stretching, loosening up, strengthening muscles… suitable for everyone, at any age.
Because we know that physical activity is an important lever for good physical and mental health, at any age! Here are more explanations and simple, practical exercises.
♻️ Last update: Juny 30, 2025.
👩⚖️ Declaration of financial interests: none directly related to the subject. My complete declaration of financial interests is in the legal notice section.
Written by Nelly Darbois, physiotherapist and scientific editor
Yoga: suitable even after 65?
As we age, we gradually lose some of our flexibility, strength and balance. Properly practiced, yoga is one of the activities that can help you maintain good mobility, relax… and stay independent for longer.
You don’t need to be an expert – yoga for the elderly is accessible to everyone. It can be done sitting on a chair, standing up, or even lying on a bed if you find it difficult to get onto a mat on the floor.
Advantages and disadvantages of yoga compared to other activities
Here’s a table comparing the benefits and limitations of yoga with those of other physical activities.
| Activity | ✅Benefits | ❌Disadvantages |
|---|---|---|
| Yoga | – Improves flexibility, balance and muscle strength – Reduces stress and pain – Adaptable to all abilities – Can be practised seated or lying down |
– Less cardio – Slower effects on overall fitness |
| Walk | – Easy to incorporate into daily life – Improves stamina, morale and digestion – No equipment required |
– Less effective on flexibility |
| Exercise bike | – Good for the heart and legs – Practical indoors |
– Little upper body work – Little balance or flexibility work |
| Senior fitness classes | – Complete activity (cardio + renfo + stretching sometimes) | – Hard to do on your own |
✅ Yoga is a great option if you’re looking for a gentle, accessible activity that benefits the whole body.
💡 The ideal? Combine yoga with walking or another gentle cardio activity (cycling, swimming, etc.).
Where can I practice senior yoga?
You can choose the way that suits you best for yoga.
- At home: reading an article like this one, following a video (YouTube, app, etc.).
- In an association or MJC: some courses are specifically designed for seniors.
- With a healthcare professional: physiotherapist or APA teacher (adapted physical activities).
- In a gym or yoga studio: some offer “gentle yoga” or “senior yoga” classes.
- On medical prescription: if you have a medical condition, a physiotherapist can offer you adapted and reimbursed sessions.
Fitness classes, pilates, muscle strengthening, stretching: these are often activities very similar to yoga that you can also turn to.
4 simple yoga exercises to do at home with a chair (or bed)
Here are 4 exercises for the elderly. Do them at home, safely and without special equipment.
1. Seated mountain (Tadasana on chair)
Materials required: a stable chair without armrests.
Procedure :
- Sit on the edge of the chair, feet flat on the floor.
- Straighten your back and relax your shoulders.
- Place your hands on your thighs or let them hang down by your sides.
Number of repetitions: Hold for 30 seconds, 2 to 3 times.
What it does: Core muscles (abdominals, back).
2. The seated clamp (forward flexion)
Equipment required: chair or sitting on the edge of the bed
Procedure :
- Sit with your feet on the ground.
- Inhale, then gently bend forward as you exhale.
- Try to touch your knees, shins or ankles, without forcing.
- Relax your head and arms.
Number of repetitions: hold for 20 to 30 seconds, repeat 2 times.
What it does: back and hip flexibility.
3. Seated leg raise (inspired by Warrior III soft)
Materials required: chair
Procedure :
- Sit comfortably with your back straight.
- Slowly raise one leg in front of you, knee straight if possible.
- Hold for 3 to 5 seconds, then lower gently.
- Alternate with the other leg.
Number of repetitions: 5 to 8 per leg
What it works: thighs, hips, knees, deep muscles (abs).
4. Seated arm raise (sun arm)
Equipment required: stable chair.
Procedure :
- Sit comfortably, back straight, feet flat.
- Inhale as you slowly raise both arms in front of you and then above your head (as if you were lifting a large ball). You may or may not join hands.
- Exhale as you slowly lower your arms to your sides.
- Keep your shoulders relaxed throughout the movement.
Number of repetitions: 8 to 10 times, slowly
What it works: shoulders, arms.
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That’s all I wanted to say on the subject! Any questions or comments? See you in comments!
You may also be interested in these articles
📚 SOURCES
Jehu DA, Davis JC, Falck RS, Bennett KJ, Tai D, Souza MF, Cavalcante BR, Zhao M, Liu-Ambrose T. Risk factors for recurrent falls in older adults: A systematic review with meta-analysis. Maturitas. 2021 Feb;144:23-28. doi: 10.1016/j.maturitas.2020.10.021. Epub 2020 Nov 2. PMID: 33358204.
Crocker T, Forster A, Young J, Brown L, Ozer S, Smith J, Green J, Hardy J, Burns E, Glidewell E, Greenwood DC. Physical rehabilitation for older people in long-term care. Cochrane Database of Systematic Reviews 2013, Issue 2. Art. No.: CD004294. DOI: 10.1002/14651858.CD004294.pub3
Written by Nelly Darbois
I enjoy writing articles that answer your questions, drawing on my experience as a physiotherapist and scientific writer, as well as extensive research in international scientific literature.
I live in the French Alps☀️🏔️, where I enjoy the simple pleasures of life (+ I’m a Wikipedia consultant and the founder of Wikiconsult).
