Yoga For Women Over 50 -10 Easy Yoga Poses For Older Women


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If you want to get fit, yoga is a great starting point even for women over 50 years of age. It’s not too late to start a new routine, whether you are 50 and above, this yoga for women over 50 years of age will help you stay fit always and keep your heart pumping. These are simple and easy poses you can try even as you read this post and still achieve that nice fitness you always wish for.

Yoga for women over 50 years old has lots of mental and physical benefits. Yoga is for every body type and no matter your age, even if you are 4, 60, or 100, you can still do yoga it all depends on the type of pose and how your body can accommodate it. Also, how much yoga you do depends on the fitness of your body. 

When it comes to being fit and active, there are three levels:

  • A very active person. You are very active if you always manage to do your workout no matter how busy you are, even if it means taking stairs rather than lifts. You are very active.
  • A fairly active person. You don’t always go to the gym but you consider yourself active because of how busy you are during the day’s work or squeezing in a workout here and there.
  • An inactive person. You have never been to the gym or you have never worked out before, but you are ready to start now. You have done well for wanting to start now and reading this post will help you get started softly.

Yoga is becoming very popular among the elderly, especially among women over 50. This yoga for women over 50 has numerous advantages that it offers and they are irresistible. In fact, there are certain yoga poses for women over 50 that are highly beneficial for this age group. Yoga can be intimidating, especially if it is your first time doing it and you are utterly out of shape. The good news is that you have decided to incorporate yoga into your routine in order to strengthen yourself holistically

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Why You Should Practice Yoga

Here are some really fascinating reasons why any woman above 50 should include yoga in her lifestyle.

  • Yoga for women over 50 is so great because it helps manage menopause issues much better. During menopause, some issues women pass through are stress, insomnia, weight gain, dry skin, irritability, and osteoporosis. These irritating menopausal conditions can be kept at bay with yoga practice. Be it hot flashes or back pain, just do the Child’s Pose. You will immediately feel the difference.
  • Just walking is not sufficient when it comes to aging healthily. You need some kind of strength training that ensures that your mobility remains tactile. Research has shown that the best way to age healthily and strongly is to include yoga in your life routine. Your body will take it easy and you will enjoy it for sure. Yoga for women over 50 strengthens your body by gently coaxing it to indulge in some mild turns and twists. Since you are not using any external weights, the chances of injuries are negligible.
  • Yoga for women over 50 helps in improving their memory and also helps in preventing various age-related cognitive issues. Doing mild inversion poses, such as Downward Facing Dog or Legs Up The Wall, can help improve blood circulation, which will help keep your mind sharp.
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While you can practice yoga at home by watching videos, I would advise you to join a class that actually caters to your needs. Make sure you have accessibility to yoga blocks and other yoga accessories to enable you to modify the poses and stretch yourself to do a bit more with ease.

  • Yoga for women over 50 helps you enjoy better flexibility. As you get older, your body becomes stiffer and less flexible. But with yoga, you can stretch a little more. The improved levels of flexibility will enable you to improve the range of your movements as you age. Keeping the spine pliable is essential to prevent you from getting bedridden.
  • Your Bones Will Have An Extended Lifespan if you do yoga for women over 50. Having brittle bones leading to osteoporosis and fractures is quite common in women who are over 50.  Yoga over 50 can help in slowing down the pace at which you are experiencing loss of bone density. The pains and inflammations experienced will also be smoothed out. Studies suggest that women above 50 who practiced yoga for at least 2 years actually gained bone mineral density.


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Yoga For Women Over 50: Easy Poses You Can Try Now

Before we look at the top 10 ease poses in this list, let’s list some of the yoga accessories that will be needed for a comfortable and more relaxed Yoga time


1. Yoga For Women Over 50 – Try The Tree Pose

Yoga For Women Over 50 - Try The Tree Pose 

The Tree Pose is all about balance. This is a simple yoga over 50 for any woman to try. Starting with both feet firmly rooted on the ground, lift one leg up and bring it to rest as high as possible on the other leg. Bring both hands to the chest in namaste, and when you feel comfortable, lift the arms above the head. To help balance in this pose, it greatly helps to find a stationary focal point somewhere in front of you and gaze at it intently. These are the steps to the easy pose you can try now:

  • Lean on the back of a chair or against the wall with one hand, and rest one foot on the calf of the opposite leg.
  • Just as in the Level 1 variation, lean on the back of a chair with one hand, but rest one foot on the inner thigh of the other leg.
  • Bring one foot to the inner thigh of the opposite leg, and try to bring the hands to the chest at Namaste.
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2.  Yoga For Women Over 50 – The Half-Moon Pose 


Yoga For Women Over 50 - The Half Moon Pose

The Half Moon Pose is an easy yoga for women over 50 pose you can start today. A half-moon pose is a balancing pose that helps tone the legs, bum, and abs as well as increase balance. From standing, hinge forward at the hips while you simultaneously lift one leg straight out behind you. If the left foot is on the floor, place the left hand on the ground, raising the right hand up and twisting the torso towards the sky. Below are the steps to this easy pose you can try now:

  • Lean on the back of a chair or against the wall and raise your leg out behind you to be parallel to the floor.  The legs should make a right angle.
  • Lean on the seat of a chair, and twist the torso and upper arm towards the sky.
  • In the full expression of the pose, you can either lean on a block or the floor and/or, if there is too much pressure in the hamstrings, put a slight bend in the standing leg.


3. Yoga For Women Over 50 – Half Lotus Forward Bend Pose 


Yoga For Women Over 50 - Half Lotus Forward Bend Pose

Half Lotus is the way to go to be able to eventually get into full Lotus Pose. The Half Lotus Forward Bend stretches the hips and thigh muscles and also is a great stretch for the back. Starting in standing, bring one leg into a Standing Half Lotus. Hinging forward at the hips, go all the way down till the hands touch the floor, keeping the head loose so there is no tension in the neck. Below are the steps to this easy pose you can try now:

  • Sitting on a chair, bring one foot to rest on the opposite knee, resting your hands on the knees.
  • From the Level 1 variation, bring your arms in front of the knees, leaning the torso forwards towards the floor.
  • Leaning on blocks or props is fine for the full variation of the pose, just make sure the head is floppy so as to not put any pressure on the neck.

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4. Yoga For Women Over 50 – Standing Forward Bending Pose


Yoga For Women Over 50 – Standing Forward Bending Pose

A mild inversion pose is commonly used to combat osteoporosis as well as menopause. A gentle hamstring and hip stretching exercise to ease your stress levels too. Some of the benefits of this yoga over 50 include better circulation of blood, Improved digestive fire, good sleep, younger-looking skin, ease of stress, strengthening and tones hips and hamstrings, and gentle back massages easing your back pain.


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5. Yoga For Women Over 50 – The Warrior Pose


Yoga For Women Over 50 - The Warrior Pose

The Warrior pose strengthens your legs and hips. Just make sure that your hips are squared to the front and not to the side. This ensures that your hips are stronger. This yoga over 50 is a wholesome and holistic energizing pose that improves your breathing potential as well. Advantages of the warrior pose are; better respiration, better stability, 360 degrees of rejuvenating and energizing experience, balance, focus, and stronger back, ankles, legs, arms, and shoulders, it also helps your lungs, chest, and hips function better


6. Yoga For Women Over 50 –  Seated Forward Bend Pose


Yoga For Women Over 50 -  Seated Forward Bend Pose

Along with helping you combat depression and stress, this yoga over 50 poses could actually help you sleep better. It also wards off fatigue and prepares you to deal with menopausal issues in a better way. This is what you can expect from the seated forward bend pose: lowers fatigue, bestows better digestive fire, calms down your mind, helps in easing menopausal symptoms, eases anxiety and stress, stretches your lower back, hamstrings, and spine, stimulates the better functioning of the ovaries, uterus, kidneys, and liver.


7.  Yoga For Women Over 50 – Child Pose


Yoga For Women Over 50 - Child Pose

Relax like a child with your forehead resting on the mat while your hands relax alongside your body. It is an essential pose advocated to induce a sense of calmness and relaxation. It is also helpful in improving your digestive system and better in handling menopausal issues. The advantages of the child pose are:

helps in releasing the tension experienced in the shoulder, chest, and back,

alleviates anxiety and stress, flexes your vital organs, maintains and improves suppleness, eases fatigue, relieves lower back and neck pains, improves circulation levels, better digestive power, elongates and strengthens the spine, and calms you down.

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8. Bound Angle Pose


yoga over 50 poses - Bound Angle Pose

Take care of your hands, joints, legs, and back with utmost care with Baddha Konasana. This pose targets the areas of your body that are more susceptible to pains and aches. Along with strengthening your lower back, it also soothes menopausal complaints. Here are some of the benefits of the bound angle pose: improves and strengthens inner thighs, knees, and groins, opens up hips and groins, soothes menopausal complaints, and improves digestion.


9. One-Legged Wind Releasing Pose


One-Legged Wind Releasing Pose

It is a powerful, yet gentle stretch offered to the mid and lower back as well as hips. The entire muscles of that region get a good massage and stretch, soothing the nagging backache. The advantages include: it stretches your neck and back, improves blood circulation, enhances digestive power, relieves gases trapped in the abdomen, eases constipation, strengthens the lower back, massages your pelvic muscles, eases menopausal discomforts, melts fat from thighs, butts, and lower abs.


10. Yoga For Women Over 50 – Cobra Pose

yoga over 50 poses - Cobra Pose

Give your back muscles a good stretch and strengthen them with this Cobra Pose. Make sure you keep your shoulders relaxed and rolled back to avoid injuries. You can keep a block beneath the hands if you need additional support. This is how the cobra pose benefits you: eases lower back stiffness, improves your flexibility, soothes menopausal issues, improves your mood, tones your arms, abs, and butts, eases fatigue and stress, strengthens the spine, and eases sciatica.


If you are 50 and over and want to stay fit at all times, this simple yoga for women over 50 poses is what you can try today and start getting your body back in shape. Most people may find it difficult to do yoga to help their body stay fit and in shape, simply because they find that most poses may be difficult to achieve. This is why I have compiled this simple and easy-to-achieve yoga for women over 50. You can try them out now and let me know which one you love best and which one suits your better. 




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