Yoga Positions for Older Women

For older women, Yoga offers a primary form of therapy that can help them adjust to hormonal changes and cope with a wide range of problems.



Yoga practice can be an effective antidote to the stiffness and fatigue that tends to settle into the body with the passage of time. Even a short Yoga session helps replenish energy reserves, especially when practised with the help of Yoga props.

When periods stop, some women say that Yoga is their menopause medicine.



If you practice Yoga prior to menopause, all the poses that are especially useful for coping with uncomfortable symptoms will already be familiar to you. You will be able to reach for them like a nurturing and supportive friend.

Essential Yoga positions for older women

Yogasanas for older women.

• Supported Lying Down Bound-Angle Pose – Supta Baddha Konasana)
• Supported Child Pose – Adho Mukha Virasana
• Supported Downward Facing Dog Pose – Adho Mukha Svanasana
• Supported Bridge Pose – Sethu Bandhasana
• Supported Legs-Up-the-Wall Pose – Viparita Karani
• Supported Deep Relaxation Pose – Shavasana

Always place your props for these poses on a Yoga mat so that they don’t slide.

Yoga Bolsters for older women

Yoga bolsters provide a firm support for the entire length of the spinal column, from the lower back to the head, when you are lying down. The abdominal muscles, chest and back release their tension, lengthen and relax deeply. Bolsters are specifically designed so that the sides of the rib cage may open and expand and move downward toward the floor.

When your rib cage expands laterally like this, naturally your breathing capacity deepens. The bolster leaves a vital and lasting impression on the body of what it feels like to have the chest open and free. Then again, two or three firm blankets, neatly folded similar to the shape of a yoga bolster, can also be used.