Yoga For Over 50: What A Good Class Works On

Yoga for over 50: the short version

After 50, the question about exercise often changes from “how hard can I go?” to “what does my body need?” A good yoga class for over 50 works on six things: stiff muscles and joints, balance, bones, leg strength, an open chest and easy breathing, and rest. Studies of older adults, with an average age of 60 or more, report better balance, flexibility and leg strength after yoga. Yoga for over 50 is not about touching your toes. It is about staying strong and steady enough to enjoy the things you like doing.

Iyengar yoga is the style developed by Mr BKS Iyengar. In the 20th century he did more than anyone to set down traditional Indian yoga, through his books and his teaching, and he pioneered the use of props. It is sometimes called modern classical yoga, and it’s the style we teach at Flametree. This page sits in our Brain And Ageing notes. Women in the menopause years may also like our Menopause notes.

Yoga for over 50, in short

• Joints and muscles: years of wear mean we build up slowly and use props.
• Balance: standing poses near a wall give you something to steady yourself on.
• Bones: weight-bearing poses load the bones, with care if yours are thin.
• Research: a 2019 review of 22 trials found better balance, flexibility and leg strength.
• Chest and breath: opening the chest helps breathing, energy and calm.
• Rest: supported poses for sleep and gentle twists are part of a good class.
• Next step: tell your teacher about your joints, then try a class in the studio or LIVE online.

What changes in the body after 50?

Most people notice more stiffness in the muscles and joints, and balance and bones need more care. This is the list Chris keeps in mind when she plans a class for older adults, and it comes from many years of teaching, not from one study. Legs often need more strength. Weight can creep up when we move less or when we worry more. Sleep, digestion and mood can all become harder work. None of this means you should do less. It means the teaching should be planned around it.

What should a good yoga class work on after 50?

A good class works on your joints, balance, bones, legs, chest and rest, in that kind of order. In plain words, here is what Chris builds in.

• Stiff muscles and joints. Joints that have taken years of wear are warmed up slowly. Props such as blocks, belts and chairs let you reach a pose without forcing it.
• Balance. Standing poses are practised near a wall, so you can steady yourself and then try a little more.
• Bones. Weight-bearing poses, where your feet or hands take your weight, load the bones. If you have osteoporosis (thin, fragile bones), read our note on yoga for bones and osteoporosis and tell your teacher.
• Strong legs. Standing poses and balancing poses build the legs, which keep you steady on your feet.
• An open chest. Lifting and opening the chest helps you breathe more fully. Many students tell us they feel lighter and more energetic afterwards.
• Rest and sleep. Supported resting poses help the body wind down. Gentle twists are taught for digestion.

Class also has a human side. Everyone is working on a similar range of things, so the room tends to feel friendly.

What does research say about yoga after 50?

Studies of older adults report better balance, flexibility and leg strength after yoga. Two are worth knowing, with their limits.

• Sivaramakrishnan 2019, International Journal of Behavioral Nutrition and Physical Activity. A review of 22 randomised trials of yoga in older adults with an average age of 60 or more, not chosen for any one health condition. Compared with people who were inactive, those who did yoga had better balance, lower body flexibility and lower limb strength (Sivaramakrishnan 2019).
• Tiedemann 2013, Journals of Gerontology Series A. A Sydney pilot of 54 people, average age 68, who did a 12 week Iyengar yoga program, twice a week, focused on standing poses. The control group got a falls education booklet only. The yoga group improved more on standing balance, getting up from a chair, a 4 metre walk and one-legged balance with the eyes closed, and no serious adverse events occurred (Tiedemann 2013).

In plain terms, yoga improved the main risk factors for falls in the pilot. It is a small study, and we do not say yoga prevents falls. For more on older adults and the wider research, see our note on yoga for seniors.

What should you adjust or avoid after 50?

Tell your teacher about your joints, bones and balance before the first class. The Better Health Channel says to tell your teacher about any pain or discomfort, a recent injury, illness or surgery, and conditions such as high blood pressure, heart problems and osteoporosis (Better Health Channel). In an Iyengar class, poses can then be adapted with a chair, wall or blocks.

Talk to your yoga teacher, yoga therapist, and your doctor if you wish. See a doctor straight away for pain after a fall, numbness or weakness in a leg, a change in bladder or bowel control, or chest pain. If something hurts in a pose, come out and rest.

What does a short home practice look like?

Five or six gentle, supported poses are enough to start. Move slowly, breathe evenly, and stop if anything hurts. Learn each pose from a teacher first.

1. Mountain Pose (Tadasana), standing near a wall, to feel both feet take your weight.
2. Triangle Pose (Utthita Trikonasana) with a hand on a chair, both legs straight.
3. A standing forward bend with your hands on a chair seat, so the back stays long.
4. A seated twist on a chair, turning from the chest, a few breaths each side.
5. A supported chest opener over a bolster or a rolled blanket. If you have osteoporosis or a back problem, ask your teacher about this one first.
6. Resting on your back with your legs supported, for slow breathing.

Little and often is easier to keep up than one big effort. A class gives you the guidance a page cannot.

Yoga for over 50 in Darwin and live online

Flametree Yoga Studio teaches Iyengar yoga at Woolner and Coolalinga in Darwin and LIVE online, with chairs, walls, blocks and bolsters. If you are wondering whether you are too old to start, our page for older adults in Darwin answers that. Have a quiet word with us about your joints, and we will set things up for you.

Yoga for over 50: questions people ask

What should a yoga class work on after 50?

Stiff muscles and joints, balance, bones, leg strength, an open chest and rest. This is the list Chris plans around after years of teaching older adults. Props such as chairs, walls and blocks let you reach each pose without forcing it.

Does research show yoga helps people over 50?

Yes, in studies of older adults. A 2019 review of 22 randomised trials, with an average age of 60 or more, found better balance, lower body flexibility and lower limb strength than in inactive people. The studies vary in size and quality, so treat them as encouraging, not final.

Can yoga improve balance after 50?

A 2013 Sydney pilot of 54 people, average age 68, found that a 12 week Iyengar yoga program improved standing balance, getting up from a chair, walking speed and balance with the eyes closed, compared with a booklet-only control group. It improved the main risk factors for falls. It was a small study, and we do not say yoga prevents falls.

What if my joints are stiff or sore?

Tell your teacher before class. Joints that have taken years of wear are warmed up slowly, and props let you work without forcing a pose. If a pose hurts, come out and rest. Talk to your yoga teacher, yoga therapist, and your doctor if you wish.

How is yoga for over 50 different from yoga for seniors?

Age is not a hard line. What matters is what you can do on the day. Older adults classes go at an easier pace with more support, and a teacher adapts poses for you in any class. If you are unsure which suits you, have a word with us before you come.

Does yoga help with sleep and mood after 50?

Many students tell us they feel calmer and more energetic after opening the chest and resting in supported poses. That is experience from practice. We have not cited a trial for it here, so we do not promise it.

What do the Australian guidelines say about exercise for older people?

For people 65 and over, the guidelines recommend at least 30 minutes of moderate intensity physical activity on most, preferably all, days, and list strength and balance activities. Adults 18 to 64 are asked for muscle-strengthening on at least 2 days a week. Read the guidelines for your age on the health.gov.au website.

Where can I do yoga for over 50 in Darwin?

Flametree Yoga Studio teaches Iyengar yoga at Woolner and Coolalinga in Darwin and LIVE online, with chairs, walls, blocks and bolsters. Tell us about your joints before class. Your first class is free if you are new to Flametree: in the studio, if you have lived in the NT for three months or more, and online, for anyone new.

Practise this at Flametree

Flametree Yoga Studio teaches Iyengar yoga in the studio at Woolner and Coolalinga in Darwin, and LIVE online.

• New to Flametree? Your first class is free. In the studio, just come along. Online, go to our online class list, click the class time you want and we email you the link to join.
• Beginners: new students, and anyone who has been away three months or more, can get a half price 10 class pass with 2 extra classes free, to use online, in the studio, or both. See the beginner half price pass.
• Already practising yoga? The same half price 10 class pass with 2 extra classes free, for new students and for anyone away three months or more, is also available as the non-beginner half price pass.
• See every class time, including online classes, on the timetable.

Can’t make a class? Practise at home with our video courses.

This article is general information, not medical advice, and it is not about any one person. If you have thin bones, a joint problem or another health condition, talk to your yoga teacher, yoga therapist, and your doctor if you wish. Flametree Yoga Studio, Darwin and LIVE online.

Sources

The studies above were found through PubMed.

• Sivaramakrishnan D et al. The effects of yoga compared to active and inactive controls on physical function and health related quality of life in older adults: systematic review and meta-analysis of randomised controlled trials. Int J Behav Nutr Phys Act 2019. doi:10.1186/s12966-019-0789-2
• Tiedemann A et al. A 12-week Iyengar yoga program improved balance and mobility in older community-dwelling people: a pilot randomized controlled trial. J Gerontol A Biol Sci Med Sci 2013. doi:10.1093/gerona/glt087
• Better Health Channel (Victorian Government). Yoga: health benefits. betterhealth.vic.gov.au
• Australian Government Department of Health, Disability and Ageing. Physical activity and exercise guidelines for older Australians (65 years and over). health.gov.au
• Chris Lalor, Flametree Yoga Studio. What she considers when planning a class for older adults, from posts on the Flametree Facebook page (2019 and 2020).