5 Yoga Poses For Every Woman Over 50

In recent years, more and more people have been talking about yoga as a viable form of both exercise and meditation. There are countless benefits you can enjoy from this style of fitness, and all of them are especially positive for women over 50.

6 Incredible Benefits of Yoga

  • Yoga provides gentle training and exercise, without fear of straining your body.
  • You’ll notice improved flexibility and more range of movement.
  • The side effects of menopause will be more manageable for those who practice yoga.
  • Yoga can help slow the deterioration of bone density and fight the effects of osteoporosis and fractures.
  • Improved circulation and focus will also keep your mind sharp as you get older.
  • You will enjoy better and more fulfilling moments in the bedroom

Ready to get started?

5 Yoga Poses For Women Over 50

These five poses are perfect for beginners, but also offer several health benefits as well. With our detailed instructions, you’ll be a yoga expert in no time!

1. Tadasana - Mountain Pose

Our first pose is a foundational one that is used for many other yoga positions, so it’s a great place to start. When done correctly, Tadasana uses every muscle in your body. It can improve your posture and even reduce back pain when you do it often.

It’s important to practice this pose with steady and smooth breathing to achieve focus and relieve stress. Here are some instructions to get started:

  • Stand with your feet together and your arms at your sides.
  • Draw your awareness inward and press your weight evenly across your feet.
  • Press your big toes together and spread them apart, placing them down one at a time.
  • Straighten your legs and ground your feet.
  • Lift your ankles and squeeze your shins together.
  • Draw your thighs inward and back. Keep your hips even with the center of your body.
  • Bring your pelvis to a neutral position, draw in your stomach.
  • Inhale through your torso and release your shoulder blades from your head as you exhale.
  • Pull your shoulder blades back, but do not squeeze them. Keep your hands straight and your fingers extended.
  • Elongate your neck, and ensure your body is in a straight line.
  • Breathe smooth and even, gazing straight ahead. Hold the pose for one minute

2. Uttanasana - Standing Forward Bending Pose

For this pose, you’ll want to start with our foundational Tadasana pose and place your hands on your hips. This is a mild inversion pose that gently stretches your hamstrings and hips. (See a picture here.) Once you’re in the first position, follow these steps:

  • Exhale and bend forward from the hip joints, not your waist.
  • As you move forward, draw the front torso out of the groin and focus on lengthening the front torso as you move.
  • If you can do so, keep your knees straight and bring your palms or fingertips to the floor beside your feet, or to the back of your ankles. Turn your top thighs slightly inward.
  • As you inhale, focus on lifting and lengthening your front torso. As you exhale, release more into the forward bend.
  • Stay in this pose between 30 seconds and 1 minute. When you come up, don’t roll the spine. Instead, bring your hands back onto your hips and press your tailbone down into the pelvis and come up on an inhalation. 

3. Adho Mukha Svanasana - Downward Facing Dog Pose

This is easily one of the most recognizable yoga poses, but it’s an excellent way to rejuvenate and stretch out your body. You’ll get a full-body stretch from this pose, and some great benefits for menopausal discomfort, bone strength, and even easing back pain.  (See a picture of the pose here.)  Follow these steps:

  • Start on your hands and knees. Place your knees below your hip and your hands in front of your shoulders. Spread your palms and turn your toes under.
  • Exhale as you lift your knees away from the floor. Lengthen your tailbone away from the back of your pelvis.
  • Lift the sitting bones toward the ceiling and draw the inner legs up into the groins.
  • As you exhale, push your top thighs back and stretch your heels down toward the floor. Straighten your knees, but do not lock them.
  • Press your index fingers actively into the floor. Lift your inner arms from the wrists to the top of the shoulders. Flex your shoulder blades against your back and draw them towards your tailbone. Keep your head between your upper arms, but don’t let it dangle.
  • Stay in this pose anywhere from 1 to 3 minutes, then bring your knees to the floor with an exhalation.

4. Paschimottanasana - Seated Forward Bend Pose

This is another simple, yet effective pose. (See a picture here.) Follow these steps:

  • Sit on your mat with legs straight out in front of you.
  • Inhale and exhale before leaning forward from your hip joints while keeping your torso long.
  • With each exhale, release a little more into the forward bend.
  • Stay in the pose for about 2 minutes. Inhale then exhale and slowly come out of the pose, sitting with a long spine and straight legs.

5. Balasana - Child’s Pose

This is a relaxing pose that is often used between more involved yoga poses. Use it as a transition between major poses. Here are the steps:

  • Kneel on the floor, touch your big toes together, and sit on your heels. Separate your knees to the width of your hips.
  • Exhale and lay your torso down between your thighs. Lengthen your tailbone away from the back of the pelvis as you lift the base of your skull away from the back of your neck.
  • Lay your hands on the floor alongside your torso, palms up, and release your shoulders towards the floor.
  • Rest in this pose anywhere from 30 seconds to a few minutes. When you come up, lengthen the front torso and lift from the tailbone.



Which yoga poses do you think are crucial for women over the age of 50? Let us know in the comments!