9 Ways Yoga Supports Healthy Aging

February 2025

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Practicing yoga can benefit anyone at any age. However, the benefits to older adults are especially profound. It should come as no surprise that this demographic is one of the fastest-growing populations of yoga practitioners. Current research shows the benefits of yoga for older adults in many areas. If you are practicing yoga regularly, you're on the right track. If it's been a while since you practiced yoga, now is a great time to return.

Remember that all yoga classes are not alike. It's highly recommended that you practice gentle yoga taught by a certified Yoga Alliance instructor with accredited training and experience teaching older adults. If you have any medical conditions, check with your provider before participating in a physical yoga practice.

To learn more, continue reading the 9 Ways Yoga Can Support Our Aging Bodies and Minds, adapted from Johns Hopkins Medicine's "9 Benefits of Yoga". 

1. Yoga improves strength, balance, and flexibility.

Slow movements and mindful breathing increases blood flow, warms muscles, and lubricates joints. Many yoga poses can build strength and help you maintain or improve your balance.

2. Yoga helps with back pain relief.

Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.

If you have back pain or spinal conditions such as bulging or herniated discs, osteopenia, or osteoporosis keep in mind that many common yoga poses should be avoided if you have spinal issues, such as deep forward folds and deep torso twists. Another everyday posture to avoid - prolonged sitting!

3. Yoga can ease arthritis symptoms.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.

4. Yoga benefits heart health.

Regular yoga may reduce stress levels and body-wide inflammation, contributing to healthier hearts. Yoga can also address several factors contributing to heart disease, including high blood pressure and excess weight.

Individuals with heart conditions should avoid certain yoga breathing practices, particularly those that involve holding the breath or forceful exhalation.

5. Yoga can help you relax and help you sleep better.

Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall and stay asleep. Restorative yoga and some Yin yoga poses practiced more restoratively can help you improve your sleep. Bolsters area great props to have for both Restorative and Yin practices.

6. Yoga can mean more energy and brighter moods.

After getting into a routine of practicing yoga, you may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings.

7. Yoga helps you manage stress. 

According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss, and quality sleep.

8. Yoga connects you with a supportive community. 

Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions, loneliness is reduced as one is acknowledged as a unique individual, listened to, and participated in creating a personalized yoga plan.

Take the time to find a style of yoga and an accredited teacher that resonates with you. Making an effort to meet other students can be a great step into growing your community.

9. Yoga promotes better self-care. 

Numerous studies show yoga's benefits in arthritis, osteopenia, balance issues, oncology, women's health, chronic pain, and other specialties. Make time for a short home yoga practice when you can't make it to class. Even 10 minutes a day of gentle yoga movement and mindful breathing is a great way to practice self-care.  

Yoga has been practiced for thousands of years, and it's easy to see why! Now, new research backs up its amazing benefits for both our physical and mental health. These insights illustrate how yoga enhances our overall wellness in meaningful ways. Whether you're practicing from a chair, standing, or in bed, it's all yoga, and each breath is a step toward aging better with yoga!

Do you have a favorite style of yoga? If so, let me know. I'd love to hear from you.