Finding the right exercises for your body at every life stage is important for mental and physical strength, whether you want to build muscle, strengthen your body against injury, or make daily activities easier.
By the age of 60, you can lose as much as 20% of your total muscle mass, and with this decrease in muscle comes a loss of strength, which could reduce mobility and balance. Staying active will help you reduce your risk of falls and injury, which is why muscle-strengthening activities are a great addition to your routine.
What are the yoga exercises?
Melissa Leach is a yoga expert and strength and conditioning coach at Yoga-Go. She shares the four yoga poses that people over 60 should perform weekly to improve their quality of life.
“Yoga is great for anyone over 60,” she says. “It combines strength, flexibility, balance and mindfulness. Regular practice helps maintain mobility, reduce stiffness in the joints, and strengthen muscles that support posture and stability. By moving mindfully, you can improve balance and prevent falls.”
Start with these.
1. Mountain pose
“Stand with your feet apart, arms relaxed at your sides so that your weight is evenly distributed on both feet,” instructs Leach. “Engage your thighs slightly, lift your chest and lengthen your spine. Roll your shoulders back and down, and reach your arms toward the sky if comfortable. Hold the position, breathing deeply and steadily, grounding yourself through your feet.”
Leach recommends holding for 20-30 seconds and 2-3 sets as a beginner, 40-60 seconds and 2-3 sets as an intermediate exerciser, and 1-2 minutes for 3 sets as an advanced option.
2. Tree pose
“Begin standing in the mountain pose. Shift your weight onto your left foot and place your right foot on your inner left thigh or calf (it is best to avoid the knee). Bring your hands to a prayer position at your chest, or overhead if comfortable, and focus your gaze on a fixed point in front of you. Hold the pose, then switch sides.”
Beginners can aim for 10-15 seconds per side for 2 sets, while intermediate exercisers can aim for 20-30 seconds per side for 2-3 sets and advanced movers can try 40-60 seconds per side and 3 sets.
3. Seated spinal twist
“Sit on a chair or yoga mat with your feet flat on the floor,” advises Leach. “Place your right hand on the outside of your left thigh and gently twist your torso to the left, keeping your spine tall. Hold the position for several breaths, then repeat on the other side.”
Aim for between 10-15 seconds per side to start with, or increase to 20-30 seconds, then 40-60 seconds when you’re ready. Try 2-3 sets.
4. Cat-Cow
“Start on all fours, with your hands under your shoulders and knees under your hips. Inhale, arch your back and lift your tailbone and head. Exhale, round your spine, tucking your chin and tailbone. Flow gently between the two, coordinating with your breath.”
As a beginner, 5-6 rounds and 1-2 sets are enough, and you can increase this to 8-10 rounds or 12-15 rounds when you feel ready. Aim for 2-3 sets as an advanced option.
Verdict
“Each of these poses helps improve posture, balance and body awareness by strengthening key areas such as the legs or chest,” Leach explains. “This not only supports better mobility but also helps reduce the risks of falls that become more frequent with age.
“Alongside these benefits, the focus on mindful breathing during yoga practice is a powerful way to ease overall tension and reduce stress.”
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