Over 50? 10 Yoga Exercises You Should Do Every Day—and Why

A lot of changes happen in midlife. It is important to reassess your overall lifestyle and make the necessary adjustments accordingly when it comes to balance, flexibility, coordination and strength. Here are 10 daily yoga exercises for after 50 that are tailored to this age and stage of life.

Why is yoga such a great addition to your routine? [you] year, [your body] “Changes in flexibility, muscle mass, balance and joint health occur naturally.” Valerie LucasERYT-500, Senior Master Trainer at YogaSix. “Yoga offers a gentle and effective way to combat these changes by maintaining mobility, strength and balance, which are essential for staying active and preventing injury. Yoga is low-impact and adaptable to all fitness levels, providing a safe, sustainable daily practice.”

Yoga is commonly performed barefoot, and for good reason: barefoot helps strengthen and improve mobility in the feet.”[Addressing this is important] “Because stiffness in the feet can lead to balance issues,” says Lucas, “direct movement of the feet through yoga helps restore the natural flexibility and strength in the feet, improving overall balance and reducing the risk of falls.”

Regular yoga practice strengthens muscles, increases flexibility and improves coordination, making it a holistic approach to improving your physical and mental health in your 50s and beyond.

Now, let’s take a look at the 10 best yoga exercises to do daily after 50. “Aim to do this sequence every day, focusing on conscious breathing and good posture,” instructs Lucas. “Hold each pose for the designated amount of time and repeat the indicated sets. As you progress, you can gradually increase the hold time and number of sets.”

Mountain Pose

manner:

1. Begin with your feet hip-width apart and your arms at your sides.
2. Engage your thighs, lift your chest, and lengthen your spine.
3. Keep your feet on the floor and take a deep breath.
4. Maintain this position for 30 to 60 seconds.

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Cat and cow

manner:

1. Start in a hands and knees position.
2. Alternate between Cow Pose and Cat Pose by arching your spine and lifting your belly up into Cow Pose, then rounding your spine and drawing your belly button in toward your spine into Cat Pose.
3. Do 10 to 12 progressively controlled movements.

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Chair Pose

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1. Start with your feet hip-width apart.
2. Bend your knees and lower your hips, pushing your hips back as if you were going to sit down in a chair.
3. Extend your arms in front or above your head.
4. Keep your chest high while lifting your lower abdomen.
5. Hold this position for 20 to 30 seconds and repeat 2 to 3 times.

Tree Pose

manner:

1. Begin by standing straight with your feet together.
2. Place your weight on one foot and the sole of your other foot on the inside of your leg or on your ankle.
3. Place your hands over your heart center or above your head.
4. Hold the position for 20-30 seconds on each leg and repeat twice.

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Bridge Pose

manner:

1. Lie on your back with your knees bent and your feet hip-width apart.
2. Press your feet into the floor and point your hips toward the sky.
3. Squeeze your thighs and buttocks at the top.
4. Hold this position for 20 to 30 seconds and repeat 3 times.

Warrior I

manner:

1. Stand with your feet hip-width apart.
2. Step one foot back, pointing your toes slightly outwards and placing your heel on the ground.
3. Bend your front knee while straightening your back leg.
4. Stretch your arms overhead and point your hips forward.
5. Hold for 20-30 seconds on each side and repeat twice.

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Warrior II

manner:

1. From Warrior I pose, slide your back leg farther back.
2. Open your hips and chest to the sides and extend your arms until they are parallel to the ground.
3. For better hip support, rotate your back foot inward slightly and point your back toe forward just a little.
4. Hold the pose for 20-30 seconds on each side and repeat twice.

Sitting forward bending

manner:

1. Sit on the floor with your legs extended.
2. Inhale as you lengthen your spine.
3. As you exhale, bend forward and reach toward your shins or feet.
4. Keeping your knees slightly bent, lower your hips and step back.
5. Maintain this position for 30 to 60 seconds.

Put your feet up against the wall

manner:

1. Sit next to a wall and lie on your back with your legs raised up the wall.
2. Place your arms at your sides and close your eyes.
3. Hold the post in place for 5 to 10 minutes.

Corpse Pose (Shavasana)

manner:

1. Lie on your back with your arms at your sides, palms facing up, and your legs slightly apart.
2. Close your eyes and take a deep breath.
3. Maintain that position for 5 to 10 minutes.

Alexa Merald