What changes in the body as we age
As we get older, muscles slowly lose strength and mass (sarcopenia), joints can become stiff or arthritic, bones may lose density (osteoporosis), and balance gets weaker, which raises the risk of falls.
How gentle yoga helps
Slow movement keeps joints mobile and helps circulate the fluid that nourishes cartilage. Holding positions builds muscle strength around the joints, and weight-bearing standing poses support the bones. Balance work trains the body’s sense of position, and calm breathing lowers stress, which can reduce how intensely pain is felt.
Research suggests that yoga can modestly help with chronic low back pain and knee osteoarthritis, and can improve balance in older adults.
Five chair-based exercises to try
All of these can be done sitting on, or holding on to, a sturdy chair:
- Seated cat-cow – mobility of the spine, eases back stiffness
- Seated knee extensions – strengthens the thigh muscles that support the knees
- Sit-to-stand from a chair – leg strength, independence in daily life
- Heel raises holding the chair – calf strength and balance
- Shoulder rolls and gentle neck stretches – relieves tension in the neck and shoulders
Safety first
Move slowly, never into pain, and breathe normally. People with osteoporosis should avoid deep forward bends and strong twists. If you have had a hip or knee replacement or a recent injury, check with your doctor or physiotherapist before you start.
Come and try a class
You don’t need to be flexible or sporty to start – just curious. Our gentle classes are built around chairs, support and a relaxed pace, so everyone can join in. Have a look at our classes or get in touch: we would love to welcome you.
This article is for general information only and does not replace medical advice.