Hansaji Jayadeva Yogendra – Director, The Yoga Institute, says yoga is for all! It refreshes your mind and uplifts your spirit. It works on all levels of existence, right from the physical body to the emotional and mental aspects. Yoga helps to keep your hormones in balance, tone the body, keep the internal organs healthy, restore the physical balance, concentration, memory, and the list is endless.

There are so many Yogic techniques that you can or rather you must do as you age. Psychologically, Yoga helps you to train the mind. Philosophically, it guides you to find a purpose in life, everything that you do in life must have a purpose. And the most important factor with age becomes ‘How to do it’ rather than ‘How much to do it.’

Age is just a number, but when it comes to the physical body, it starts getting weak. The bones get weaker, you are frequently visited by aches and pains, health issues are common, and with all of this, the signs of depression also start showing up. Yoga practice makes a person healthy, happy and active! All you need to do is practice the asanas, pranayamas, and meditation daily with utmost sincerity, and you are all set! This will not only slow down your ageing process but will also give a new ray of hope, something that you’d definitely look forward to in your day.

Here are some simple yoga asanas suggested by Hansaji Jayadeva Yogendra – Director, The Yoga Institute, that you can practice as per your convenience either on the mat or chair or even the bed, keeping your bodily limitations in mind:



This is the easiest one. You can practice this even as soon as you wake up. All you need to do is inhaling take your arms up, above your head, and stretch the body. Then exhaling, relax. This will not only improve your posture and hunch back but will also release all the caught up tension in the body.

Supta Bhadrasana

It looks like the flapping wings of a butterfly. Lie down with your legs straight, then bring the soles of the feet together, as close to the body as possible, with your knees spread apart. You can either hold this pose or flap your legs up and down. This is an excellent pose to stimulate the kidneys and bladder. Practice this daily to keep all your excretion related issues away, and to keep the hip joint flexible.

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As age increases, the problem of flatulence also increases. Digestive disorders are very common in senior citizens. Pawanmukhtasana works directly on the abdominal cavity, thus relieving you from all these issues. For this, lie down on your back and gently bring both the legs close to your chest. Almost as if you are hugging yourself. Breathe normally in this position, and slowly release the pose.


Makarasana is beneficial not only for senior citizens but for everyone. All you need to do is lie down and consciously try to relax, without falling asleep! It helps to cure insomnia, which is quite common in senior citizens. It also helps to improve concentration, diabetes, and digestive disorders.

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Sahaj Bhavasana

You can practice these gentle Yogic techniques even while sitting on a chair. All you have to do is loosen up each and every joint and muscle of the body in a relaxed manner.

Yoga is easily customisable and it fits all. It can help you to look young and feel young. And who cares about a number when you feel young and energetic from the inside! Just practice whatever you can, with a smile on your face and joy in your heart!