Yoga Poses For Older Men: Here Is An Easy Place To Start!

Yoga Poses For Older Men:

One of the great things about yoga is it’s versatility. Not just with styles, but the practitioners age or gender, that it can be modified to. One demographic that can benefit a great deal from incorporating a daily yoga routine into their lives, are seniors. You may not be doing crazy headstands and back-bends, but there are alternatives or modifications that can be made to almost any asana (or yoga pose). Specifically, yoga poses for older men, 50 and older, are safe and can help aide in flexibility, functional capacity, energy, and endurance.

Related Article: A Reference Guide To The Most Popular Chair Yoga Postures & Poses

Interesting Thoughts!

The National Recreation & Park Association recommends yoga as a “total-solution exercise” for older adults. 

According to Time, 18% of yogis or people participating in the practice of yoga, are men. Furthermore, these men are not just here for the short term. On the contrary, many of them are advancing their practice, from the “rich & famous”, to athletes, to the run of the mill 9-5 working man.

Why?

• Why do any of us stick to a certain exercise routine?
• or why do you eat a certain way?
• Why has preventative care become so mainstream? 

Oftentimes, it’s because something is working, right! 

Specifically, men who’ve practiced yoga, (according to this same article on Time), had a better body image about themselves. Secondly, reduced stress, less anxiety. Even improved balance. Not to mention a healthier heart, and insomnia relief. 

Now, we’re focusing more on men over the age of 50, as it pertains to this article. However, these same benefits may be prevalent to other age groups, and gender as well.

Sex Drive?

Men older then 50, see “yoga as a way to not just maintain, but enhance physical function”. This includes, increased libido and/or sex performance, according to Men’s Journal. 

Exercise Safely!

Surely, as we get older, it’s no secrete that our bodies begin to break-down to some extent. However, if we continue to exercise and eat healthy, we can combat some of these effects for a longer duration of time. 

Yoga as well as other forms of physical activity help prevent injuries from things like, common falls. 

Indeed it’s true, some men continue to want to train like we’re 25, with the same old heavy weight bearing exercises. Truly, we know from experience.

Now, some men may just be able to maintain this training longer based on several factors, one of that being “great genes”. However, many of us need to change up our habits. Above all, to create less strain on our muscles and joints, but at the same time continuing to strengthen them. This is where yoga comes into play. 

Why?

Yoga is a low-impact form of exercise. With this in mind, it doesn’t create the force that other high-impact exercises have on our joints. There are other examples of low-impact exercises we well. For example:

• swimming,
• cycling, and the 
• elliptical

For this reason alone, yoga can be highly impactful for people new to working out, older individuals with joint issues, as well as individuals recovering from injury. 

According to American Sports and Fitness Association, forms of low-impact exercises help to build strength and flexibility around the joints. Thus offering protection, as well as yoga specifically, being beneficial for posture and balance, due it’s ability to build core-strength.  

A Sense of Empowerment!

There have even been studies, like this one, implementing design structures to incorporate yoga asanas targeted for ambulatory older populations. 

At any level of yoga, or age, we have the ability to discover ourselves, our power, and our courage. 

When we think of empowerment through the practice of yoga, it’s thinking about what we can do, and what we have achieved. It’s about unifying ourselves through our body, mind, and spiritual self. Thus, in-turn, leading to a sense of empowerment and/or accomplishment.  

Related Article: Why Yoga Works for Relaxation, Even for Beginners!

Easy Yoga Poses For Older Men:

Video: Classic yoga poses for older men

Warm-Up Stretches

A good preparatory routine is essential for anyone that wants to start doing yoga. Before jumping straight into postures, it’s a good idea to do some light stretching to prepare your body for the exercise. Certainly, this becomes extremely important for seniors, as they are more likely to have tightness in their bodies.

When doing stretches, you may want to target the lower back, arms, hamstrings, quadriceps, and calves. It is also a good idea to stretch the hips as well, since the most effective yoga postures for older men, are active in this area. 

Now that you’re sufficiently stretched, it’s time to move into the yoga poses.

I. Forward Fold (Uttanasana) for Older Men

The Forward Fold, or Uttanasana, is an excellent posture suitable for everyone, including older men. Its simplicity as a beginner asana makes it accessible and beneficial.

Benefits of Uttanasana

• Full Body Stretch: This pose effectively stretches the hamstrings, calves, hips, and both the lower and upper back.
• Enhances Balance: Uttanasana aids in improving balance and is categorized as a forward-bend, stretch-type pose.
• Pre-Workout Preparation: It’s particularly useful as part of a yoga routine to prepare the body for more intensive workouts.

Steps for Performing Uttanasana

1. Start from Tadasana: Begin in the Mountain Pose (Tadasana). Slowly start to bend forward from the hips, exhaling as you go. Placing your hands on your hips can aid this motion.
2. Deepen the Pose: Keep your feet pointing forward and try to maintain straight legs with little or no bend at the knees.
3. Hand Positioning: Lower your hands to the floor beside your feet or hold onto your ankles. Ensure that your heels are firmly planted on the yoga mat.
4. Focus on Stretching: Aim to feel a stretch in your lower back and hamstrings. Let your head hang naturally, directing your gaze towards the lower half of your legs.
5. Maintain the Pose: Hold this position for 3-5 breath cycles. To come out of the pose, gently bend your knees and straighten your back to return to a standing position.

The Forward Fold is a versatile and effective yoga posture that caters well to the needs of older men, promoting flexibility and preparing the body for physical activity.

II. Downward-Facing Dog (Adho Mukha Svanasana)

The Downward-Facing Dog, or Adho Mukha Svanasana, is a foundational yoga pose, accessible to beginners and commonly practiced in a prone-type position.

Benefits of Adho Mukha Svanasana

• Full Body Stretch: This asana effectively stretches and loosens muscles in the feet, calves, shoulders, back, hips, hamstrings, legs, and arms.
• Pose Classification: It is an inversion, forward-bend pose that offers both full-body stretching and strengthening benefits.

Steps for Performing Downward-Facing Dog

1. Starting Position: Begin in the “table-top” position with your arms and hands shoulder-width apart and feet hip-width apart.
2. Hand and Arm Alignment: Position your hands about 3-4 inches in front of your shoulders. From this position, rise onto your toes, starting to lift your hips towards the sky by straightening your legs and elevating your buttocks.
3. Palm and Finger Engagement: Firmly press through the palms of your hands and fingers, extending outward. Your head should naturally face downward.
4. Elevating the Hips: As you lift your hips and buttocks upwards, aim to draw your chest closer to your thighs.
5. Back Alignment: Strive to maintain a straight back, avoiding any arching.
6. Deepening the Stretch: If possible, gently press your heels towards the floor to intensify the calf stretch.
7. Holding the Pose: Stay in this position for 3-5 breath cycles. To exit the pose, bend your knees and lower your hips back down to the “table-top” position.

Downward-Facing Dog is a versatile asana that provides a comprehensive stretch and strengthens various muscle groups, making it particularly beneficial for practitioners of all levels, including older individuals.

III. Chair or Chair Squat Pose (Utkatasana)

Following the Downward-Facing Dog, the Chair Pose, or Utkatasana, is another excellent yoga posture for older men. This pose focuses on strengthening the shoulders, arms, hips, legs, and spine.

Benefits of Utkatasana

• Strength and Endurance: Chair Pose is beginner-friendly yet challenging enough to test endurance and muscle strength.
• Improves Balance: Apart from providing a good stretch, it also enhances balance and overall body strength.

Steps for Performing Chair Pose

1. Initial Position: Start in the Mountain Pose (Tadasana), with your feet either together or hip-width apart and pointing straight ahead.
2. Arm Movement: As you inhale, raise your arms perpendicular to the floor. They can be parallel to each other or interlocked, depending on your comfort.
3. Knee Bend: While exhaling, begin to bend your knees. The depth of the squat will depend on your comfort level, but aim to lower your thighs so they are as parallel to the ground as possible.
4. Alignment Check: Ensure that your knees are aligned over your ankles. Your torso will naturally have a slight forward tilt.
5. Upper Body Extension: Stretch upwards through your fingertips to maintain a long, extended posture through your upper body.
6. Maintain the Pose: Hold this position for 3-5 breath cycles. Focus on maintaining balance and strength throughout the pose.
7. Exiting the Pose: To release, straighten your legs and lower your arms, returning to Tadasana.

Chair Pose is a dynamic asana that effectively builds leg and spinal strength while also improving balance, making it particularly beneficial for older men in maintaining physical fitness and stability.

Related Article: Yoga for Seniors: Learn Different Types of Yoga, Perfect for Seniors!

IV. Warrior Pose II (Virabhadrasana II)

Warrior Pose II, or Virabhadrasana II, is a fundamental yoga posture for older men, beneficial for enhancing strength and balance, particularly in the hip area, which is prone to injuries in daily life and exercise.

Benefits of Virabhadrasana II

• Targets Multiple Areas: This pose strengthens the shoulders, hips, back, quadriceps, and chest, working both the upper and lower body.
• Improves Hip Mobility: The focus on the hips makes it especially beneficial for preventing injuries.
• Promotes Balance: As a standing pose, it also aids in improving balance.

Steps for Performing Warrior Pose II

1. Leg Positioning: Start by standing with your legs spread wider than shoulder-width apart.
2. Foot Alignment: Turn your right toes to face the right side and your left toes to face forward, aligning both feet properly. The front part of your torso should also be facing the right side.
3. Front Leg Bend: Bend your left knee (the front leg) so that it is directly above your left ankle, forming a right angle.
4. Arm Placement: Extend your arms parallel to the floor, reaching forward with your left arm and back with your right arm, keeping them straight.
5. Body Stance: Firmly press your feet into the ground, keeping your head and chest upright. Stretch your fingertips in opposite directions to maintain a strong, elongated posture.
6. Breathing and Switching Sides: Maintain this pose for 3-5 breath cycles, focusing on steady breathing. Then, switch to the other side and repeat the pose.

Warrior Pose II is a versatile and effective posture for older men, offering significant benefits in terms of strength, balance, and hip mobility. Its emphasis on lower body strength and stability makes it a crucial part of any yoga routine for seniors.

V. Bridge Pose (Setubandha Sarvangasana)

The Bridge Pose, or Setubandha Sarvangasana, may present some initial challenges, but with practice, it becomes an excellent way to stretch and strengthen crucial body areas. A yoga mat is recommended for performing this asana.

Benefits of Setubandha Sarvangasana

• Comprehensive Stretch: This beginner-friendly pose effectively stretches the chest, abdomen, neck, spine, quadriceps, hips, and back.
• Pose Classification: Performed in a supine position, it’s a back-bend stretch and strength-type asana, commonly used in various yoga styles, including restorative yoga.

Steps for Performing Bridge Pose

1. Starting Position: Lie down on your back (supine) on the yoga mat.
2. Leg Positioning: Bend your knees and place the heels of your feet on the mat, close to your buttocks. Your fingertips should be close to or touching your heels.
3. Lifting the Hips: As you exhale, press your feet (about hip-width apart) into the mat, and lift your hips off the ground. Ensure your knees stay aligned over your ankles.
4. Alignment and Hand Interlock: Keep your thighs parallel to each other, and your buttocks parallel to the floor. Interlock your hands beneath your lower back or hamstring area for added support.
5. Breathing and Release: Maintain this position for 3-5 breath cycles, inhaling and exhaling deeply. To exit the pose, gently lower your hips back to the mat.

The Bridge Pose is particularly beneficial for older men as it enhances flexibility in the back and hip regions and strengthens the lower body. Its restorative nature makes it a valuable addition to a senior yoga routine, promoting overall flexibility and strength.

Final Thoughts:

While this list is not all-inclusive, it is a great place to start. Generally speaking, yoga can aide to improve your overall quality of life. As these poses become easier, you can progress to more advanced poses.

Please feel free to share your own experiences on how yoga may have improved your overall physical and mental state of mind. Be sure to share this blog post on your social media platforms.

References:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3639444/
• https://time.com/3583139/mindfulness-for-men/
• https://www.acsm.org/blog-detail/acsm-blog/2019/09/10/physical-activity-function-older-age
• https://www.americansportandfitness.com/blogs/fitness-blog/high-impact-vs-low-impact-exercises
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3639444/