As we get older, maintaining balance and strength is key to staying independent and avoiding falls. Yoga stands out as a gentle way to boost flexibility, posture, and muscle control without requiring a lot of time or effort.
Here, we’ll focus on three yoga poses recommended by Tory Schaefer, a senior yoga instructor with over 20 years of experience. These poses are designed to boost balance, build strength, and support better body awareness, all of which contribute to healthy aging. They are easy to do at home and don’t require special equipment.
3 yoga poses to improve balance and strength for seniors
Yoga works well for seniors because it combines gentle movement with breath and mindfulness. Tory Schaefer, senior director of yoga operations at Life Time, says these three poses help maintain mobility, prevent falls, and build core and leg strength. They also encourage better posture and body control.
The poses are the mountain pose, the cat-cow, and the chair pose. Each targets different muscles and joints while improving stability. Practicing them daily can lead to noticeable improvements in coordination and confidence when moving. Let’s take a closer look at how to do them.
1. Mountain pose
Stand with feet hip-width apart or together if comfortable. Press all parts of your feet firmly into the floor, especially the big toes. Engage your thigh muscles by lifting your kneecaps gently. Draw your lower belly in to lengthen your lower back and lift your chest by reaching your head upward. Relax your shoulders back and down.
Hold this steady posture with eyes closed for five slow breaths. This pose improves posture, strengthens legs and core, and sharpens body awareness. Pressing the toes into the floor helps stabilize your knees and hips.
2. The cat-cow
Place your hands under your shoulders and knees under your hips. Spread your fingers wide and press into the palms and fingertips. On an inhale, drop your belly, lift your tailbone and chest, and look forward—this is the cow pose. On the exhale, round your spine, tuck your tailbone, and bring your chin toward your chest—this is the cat pose.
Repeat 5 to 10 times with smooth breaths. This movement increases spinal flexibility, releases tension in the back and neck, and improves circulation. It’s safe for all levels and helps maintain a healthy spine.
3. The chair pose
Start standing in mountain pose. Exhale and bend your knees as if sitting back into a chair. Raise your arms overhead, palms facing or pressed gently together. Keep your knees behind your toes and weight on your heels. Draw your belly in and straighten your back while lifting your chest.
Hold for three to five breaths, then straighten your legs to stand back up. This pose builds endurance, balance, and lower-body strength. You can adjust foot distance or squeeze a pillow between your thighs to deepen muscle engagement.
Each of these poses targets balance and strength in a way that supports safer movement in daily life. Incorporating them into a daily routine takes only a few minutes but can have lasting benefits for seniors. Tory Schaefer emphasizes that focusing on breath and body connection during these poses helps build not just physical stability but also mental calm and awareness.
