9 of the Best Yoga Poses for Women Over 50

If you want to engage in a positive and effective workout, it pays to know where to start. Many women over 50 find it hard to get the time to work out regularly. If you are in this position, have you considered yoga?

It’s not as hard as you think. Here are some of the best yoga poses for women over 50. Try them out and see if you notice any difference in how you feel. Physical fitness is so important as you get older and these yoga poses, will help you feel better and stay more flexible as you age.

As a woman over 50, do yoga poses that won’t injure you, depending on your physical condition. Spa Hotels has suggested a list of nine poses appropriate for most older women.

Always check with your doctor first if you have any pre-existing conditions or unusual pain before doing any new exercise program including yoga. If you have bad knees or have recently had ACL or knee surgery, consult your physician before attempting yoga poses.

1.  Downward Facing Dog

This downward dog yoga pose will help you stretch your back, arm, and leg muscles. It’s easy to do and is commonly used in most beginner yoga classes.

It will make you feel better if you have lower back pain and will also help you strengthen your shoulder muscles. You may feel some pressure on your shoulder if you aren’t used to it or can even feel dizzy at first, so take it slowly and only do what you can.

2. Triangle Pose

The triangle pose will give you a full-body stretch. It is a great pose to stretch out your ankles, hips, legs, and back. You may feel stiff at first, but if you practice it consistently, you will have much better flexibility over time. It takes some balance, which is something older women want to practice to prevent falling. If you need to, hold on to a chair in case you are wobbly.

3. Tree Pose

The tree pose is another good balance pose. If you can hold the pose for at least 30 seconds you will feel it in your abdominal muscles because it works your core. Your hips and legs will also enjoy a nice stretch.

If you can’t hold the pose without tipping over, hold on to a chair or the wall and gently let go for a few seconds until you can hold it unaided.

4. Child’s Pose

The child’s pose will give you the ultimate relaxing stretch. It is a good way to stretch your entire body and relieve tension. If you have lower back pain or neck pain you will find it is a great way to release it. If your knees hurt while doing it, you may want to make sure they are resting on a soft surface like a rug or yoga pad and only bend as far as you are comfortable.

5. Seated Forward Bend Pose

This yoga pose will increase circulation in your legs and body. It stretches your hamstrings and hips which will help you work out any kinks or discomfort you may be feeling when you walk. Only bend forward until you feel the stretch in your legs and then gradually increase your stretch over time. Pretty soon, you will touch your toes and maybe even the floor.

6. Bound Angle Pose

This classic yoga pose stretches out your hips, legs, and back. It’s simple to do and will help relieve groin strains and even knee pain.

7. Warrior Pose

The Warrior pose is another familiar yoga pose that stretches your legs and hips. Focus on your breathing when you do it.

8.  Cobra Pose

The Cobra position is probably one of the best poses to practice if your back is tense and tight. Lift your head off the floor and work up to arching your back.

This pose will also tone your arms and your abs.

9. Corpse Pose

After your yoga session, relax and breathe deeply in the Corpse pose to relieve any remaining tension and to center your mind to proceed with your day. You can do this any time you feel tense and anxious.

Do you love Yoga? What are your favorite poses? Please leave a comment below.