Yoga for women over 50 is a great way to become more flexible, stay in shape, and feel great! Women over 50 find yoga as a safe and peaceful way to exercise their muscles, become more flexible and feel more fit without overdoing it. Today I will share with you the top 10 yoga poses that are perfect for women over fifty.

Why Yoga Over 50

Whether you are very active or not active at all, yoga is very beneficial. Yoga can help increase your mindfulness, your strength, flexibility, sleeping patterns, and improved quality of life overall. Adding it to your weekly routine will help you reap all the benefits yoga has to offer.

Yoga is a great form of exercise to do especially if you are fifty or older because it is gentle, safe, works with an injury or medical condition, and can be modified or advanced to meet an individual’s needs.

These 10 poses can be done with back or joint stiffness, decreased mobility or flexibility, or cognitive decline.

Top 10 Poses for Women Over 50

1- Downward Dog Yoga Pose

The Downward Dog pose helps strengthen the upper body and improve posture. To do downward dog get on all fours with your palms facing down about shoulder-width apart and your toes curled facing forward. Walk your palms up so that they are in front of your head, and slowly raise your knees off the mat and pull your stomach towards your thighs. Lift your hips and straighten your legs. Keep your toes facing forwards and a slight bend in your legs so they don’t lock and hold for 5 to 10 breaths.

Downward Dog yoga pose lets practice yoga with Jen Bonny

2- Triangle Yoga Pose

The Triangle Pose helps engage your core muscles and increases stability. To perform the triangle pose, stand on the mat and take a step back with one foot. The front foot should be facing forwards and the back foot angled at 45 degrees. Raise your arms and lean your upper body forward over the front leg. Move your torso and touch your front foot with your front hand, forming the “triangle” look. Raise the back arm high over your head. Hold for 5-10 breaths.

Triangle yoga Pose with Jen Bonny at Lets Practice Yoga

3- Warrior 1 Yoga Pose

Warrior 1 stretches and strengthens many muscles. From the Downward dog position, step your right foot forward so it is by your fingertips. Bend your front knee 90 degrees and move your left foot at a 45-degree angle. As you inhale, raise your torso and reach up with your arms. Allow your shoulders to open up and stretch your arms out. Hold for 5-10 breaths.

Warrior 1 yoga pose with Jen Bonny at Lets Practice Yoga

4- Warrior 2 Yoga Pose

Warrior 2 is similar to warrior 1 and also stretches and strengthens many muscles as well as improves circulation and stability. While in warrior 1 your feet were on two separate “lanes” of the mat, in Warrior 2 they share the same lane. Your left foot should be facing parallel to the mat, while your right foot should be facing forwards. Instead of raising your arms up like warrior 1, you will extend your arms at your side. 

warrior 1 yoga pose example with Jen Bonny at Lets Practice Yoga

5- Tree Yoga Pose

To perform the Tree Pose place the foot on the standing leg as high as your body permits, but avoid the knee area. Put your hands together in a namaste position and slowly lift them above your head. If you need you can hold on to a chair for balance.

tree pose yoga example with Jen Bonny at Lets Practice Yoga

6- Pigeon Yoga Pose

This comfortable pose helps stretch your hips and lower back. From the downward dog position, bring one of your knees forwards and rest it in between your hands. With your other leg push it back and sit down, making sure that the knee you brought up is outside of your hips.

pigeon yoga pose example with Jen Bonny at Lets Practice Yoga

7- Child’s Yoga Pose

The Child’s pose is a resting and calming pose. To do it get on your hands and knees. While keeping your feet flat on the floor push them together and make a wide space between your knees. Slowly push your hips down onto your feet and reach your arms out in front of you. Bring your head down and rest it between your arms, and with every exhale try to soften your hips and body.

childs yoga pose with Jen Bonny at Lets Practice Yoga

8- Cobra Yoga Pose

To do the Cobra pose lay flat on the mat belly down. Bring your elbows up and make sure your fingertips are right under your shoulders. Press your feet and pelvis into the mat and slowly lift your chest and upper body off of the mat. The cobra pose helps you strengthen your spine, legs, buttocks along with your shoulders and arms.

cobra yoga pose with Jen Bonny at Lets Practice Yoga

9- Upward Facing Dog Yoga Pose

When practicing the upward facing dog yoga pose you’ll be lay the front of your torso flat on the ground and press up with your arms straightening them out pointing your head and face directly forward. This pose helps open the chest and abs. Your back muscles are strengthened and your wrists and arms are gently stretched.

upward facing dog yoga pose with Jen Bonny at Lets Practice Yoga

10- Low Lunge Yoga Pose

The low lunge pose is an excellent pose to warm up your body for more challenging poses. Relieving tight muscles in your hips and legs is important, especially the older you get to help prevent injury when working out.

Low lunge yoga pose example with Jen Bonny at Lets Practice Yoga

How to start practicing yoga the right way

Practicing yoga the right way is important for many reasons including preventing injury and overall achieving the highest levels of peace, joy, personal strength and flexibility.

You can find a yoga class near you as one option. Many women over 50 however like the flexibility of practicing yoga at their own pace using their own equipment in the comforts of their own home.

This is why I created the perfect beginner yoga course for people just like you. You can advance at your own pace as you practice any of the 30 yoga poses I guide you through. I’m with you every step of the way. Learn more here.

Final yoga tips

  • Don’t skip out on the warm-ups. Warming up is a great way to gentle loosen muscle stiffness, and increase blood flow and circulation. Warming up is one of the most important parts of your yoga routine.
  • Start slow, especially if you are new to yoga. Start with doing yoga two or three times per week and gradually increase as you become more comfortable.
  • Talk to your doctor before beginning a fitness program, especially if you have an injury, or preexisting condition, or a diagnosis. You may feel a little sore or have minimal pain as your muscles are stretching, but if there is serious or unusual pain talk to your doctor.

If you have any questions visit to learn more.