You don’t have to let aging stand in the way of your physical and mental well-being.
Especially when it comes to yoga, there is no age limit that would prevent you from reaping the countless benefits of that activity.
There are plenty of yoga poses for men over 50 that are scientifically proven to keep you feeling young, increase strength, and improve flexibility.
The best part?
Doing these poses will make you look and feel younger and even help you with the little pains that come with aging.
If you want to feel the best you ever have at 50+, you’ve come to the right place!
1) Cat-Cow Stretch
The Cat-Cow stretch is ideal for beginners, as it is a basic movement that works on your flexibility and posture.
It is also a very good warm-up exercise that improves blood flow in your body and promotes better digestion.
Start off on all fours, with your hands under your shoulders and knees under your hips.
Make sure your spine is neutral and your shoulder blades are pinched together.
Now, begin to round your spine like a bowl and look towards the floor, making sure to keep your shoulder blades squeezed together.
Next, tilt your head towards the sky, tuck your chin, and push your navel towards the ground.
Focus on breathing deeply and smoothly while holding each pose for 5-10 seconds. This is the perfect exercise to do before any type of yoga class or practice.
You can sync up your breath and inhale while arching your back (cow), and exhale when rounding it (cat).
2) Chair Pose
The Chair pose is a wonderful pose that works on your balance and stability.
It is very good for your thighs and knees, and it increases your coordination and balance.
This pose helps stimulate your breathing and digestion, as well as calm your nervous system.
Start off by standing with your feet together, and bend your knees as if you’re about to sit in a chair.
Place your hands up in front of you or on your hips or thighs, and gaze towards the floor.
Try to hold this pose for a few seconds, and then return to the standing position.
This pose is easy to perform, and it’s great for beginners who want to try a few poses but don’t want to push themselves too hard.
This pose will help you to strengthen the muscles around your knees, thighs and hips, which is super important when trying to stay mobile and flexible.
3) Mountain pose
Mountain pose is a great pose for strengthening your core, as well as stretching your chest and shoulders.
It can help reduce anxiety, and it is a pose that is good for those with high blood pressure.
Start off by standing with your feet together, and raising your arms above your head while letting your palms face each other. You can also keep your arms by your side if you prefer that.
Try to keep your feet firmly planted on the ground and your shoulders relaxed.
Hold this pose for a few seconds and then slowly return to the standing position.
This pose is great for beginners who want to get started with yoga but are unsure about which poses to do. It is simple but very beneficial.
You might be thinking: that’s literally just standing there, what could be “yoga” about that? Well, when doing yoga, the focus is not always on crazy poses or twists and bends.
It is more about what is going on inside and what intention you have for the different poses.
Let’s take the mountain pose as an example. Physically, you are just standing there, but the point of this pose is to focus on your feet being planted to the Earth, feeling grounded and connected.
So, if you find poses that are easy physically, don’t dismiss them right away!
4) Pyramid pose
The Pyramid pose is a beneficial pose for your joints and hips, as it stretches and opens them up.
This pose is great for improving your posture and your mood, as it has benefits for the thyroid gland and the nervous system.
Pyramid pose is believed to be very helpful in healing tightness, as well.
Start off by standing with your feet shoulder-width apart. Step forward with one leg but keep it straight, so that your legs are now forming a triangle.
Now, lean forward towards your leg.
Your knee can be bent if you need it, and you can even use yoga blocks to make this easier! Keep your hips facing straight ahead.
Hold this pose for a few seconds, and then slowly return to the standing position.
This pose is a great way to stretch your hips and open up your back a bit.
It is a bit more challenging than other poses, but it is very rewarding and beneficial.
5) Warrior I and II
The Warrior I and II poses are fantastic for strengthening your legs, improving your posture, and increasing your blood flow.
If you have high blood pressure, these poses can help regulate it.
These poses also work on your core and balance.
For the Warrior I pose, start off by standing with your feet together, but with your knee slightly bent. Lift your arms above your head, and try to keep your back straight.
Next, slowly move one leg out in front of you into a high lunge. Make sure your hips are facing straight ahead, and try to hold this pose for a few seconds.
Return to the standing position and then do the same pose with your other leg.
For the Warrior II pose, stand with your feet together and your knees slightly bent.
With your hands on your hips, slowly move one leg out behind you, keeping your hips facing forward.
You’ll be in a bit of a deeper lunge this time. Now stretch your arms out straight to your sides and align them with your legs so you form one straight line.
Hold this pose for a few seconds, and then return to the standing position. Repeat the same pose with your other leg.
These poses work on your core and help to strengthen your legs. They are also great for improving your posture, as they help to stretch out your hips and thighs.
6) Half-Moon Pose
The Half Moon Pose is a wonderful pose that can alleviate joint pain and help with your balance.
It is also very good for your digestive system, and it can help you relax and calm your nervous system.
But that’s not all, this pose is also known to be very helpful in relieving back pain.
Granted, you might need a little practice to get this one right, but that’s okay, that’s why you are doing yoga – to get better each day!
Start off by standing with your feet together, and raise your arms above your head.
Slowly bend your knees, and reach your hands towards the ground. If your fingertips don’t reach the floor, use a yoga mat or a yoga block to assist you.
Lift one leg up behind you and also lift the arm from that same side up, and try to hold this pose for a few seconds.
This pose is very helpful if you suffer from any type of joint pain, as it stretches and massages your joints. It is also a very good pose for working on your balance and core strength.
However, make sure that nothing hurts when you do this pose, otherwise, you might want to start with some progressions.
But let’s take a look at a more calm pose:
7) Child’s Pose
The Child’s pose is a restorative pose that is good for calming your mind and relaxing your body.
It is especially beneficial if you are feeling anxious or stressed.
This pose is also very good for improving digestion.
Start off by kneeling and placing your hands on the ground with your knees on the floor and your toes pointed behind you.
Next, slowly lower your torso towards the ground until your head is resting on the ground.
Try to keep your elbows slightly bent, and hold this pose for a few minutes.
This pose is very beneficial for your digestive system and calming your mind. It is also a good pose for stretching and relaxing your body.
Now: you might have issues with this pose if your knees don’t feel like they can bend as far anymore.
You can work yourself up to this pose or simply skip it if you are experiencing discomfort.
8) Standing Forward Fold
The Standing Forward Fold is a simple yet very beneficial pose.
It is very good for stretching and relaxing your muscles, especially your lower back.
This pose is also good for improving your posture and helping you become less stiff.
Start off by standing with your feet together, and slowly bend at your hips until your torso is coming closer to your legs.
Make sure your knees are not overstretched all the way, as this can put too much pressure on them. Instead, keep as much of a bend as you need!
Hold this pose for a few seconds and then slowly rise back up.
This pose is very easy to do, and it is a great way to start off your yoga session.
It is also a very beneficial pose that can help you relax and stretch out your muscles. It is especially helpful for working on your lower back and posture.
9) Reclining Butterfly Pose
The reclining butterfly pose is a great pose that is believed to be very helpful in opening up your hips.
It is also very good for stretching and relaxing your muscles, especially your lower back and hips.
This pose works on your digestive system, as well. It can also help reduce anxiety and stress.
Start off by lying on your back with your arms out to your sides and your palms facing up.
Your feet should be planted on the ground. Now slowly let your knees fall outwards, opening up your legs.
Try not to let your knees fall too quickly, though, as this might put too much pressure on them. Use yoga blocks under your knees on the sides to make this a bit easier.
Hold this pose for a few seconds, and then slowly return to the original position.
This pose is very helpful for those who suffer from back problems, as it can relieve any pain and discomfort in your lower back.
It is also a very good pose for stretching and relaxing your muscles. It can also help you relax and calm your mind.
10) Downward Facing Dog
You knew it was coming, after all, it’s one of the most famous poses in yoga. The downward facing dog is a great pose that helps to stretch and strengthen your body, while also improving your balance.
Start off by getting on all fours, with your hands directly under your shoulders and your knees beneath your hips.
Your wrists should be in-line with your shoulders, and the tops of your feet should be touching the floor.
Slowly push up from the ground until you are balancing on your hands and feet with just a small bend in your knees.
If it is easier for you, you can also reach this position from a plank.
The downward-facing dog helps you to strengthen the muscles in your arms and back while giving you mobility in your legs.
It helps with your balance and posture, as well. It also stretches out your shoulders, thighs and calves.
This pose is great for those who suffer from stiff joints or back pain.
11) Triangle Pose
Do you want a full body stretch? Then Triangle Pose will be your best friend.
For this pose, Put your feet more than hip-width apart.
You should be standing in kind of a straddle pose. Now: place one hand on the floor and stretch the other arm above you, looking up.
In the beginning, you might not feel too flexible. So, if you are feeling uncomfortable, use a yoga block to make this easier!
12) Tree Pose
This is another classic, but for good reason: it helps your balance and mobility while also strengthening your legs!
For Tree pose, stand up straight and lift one foot towards your thigh and plant it there.
Now you’ll be balancing on one leg. Your hands should come together, either in your heart space or up above you.
To make balancing easier, try to focus on one point that you are looking at.
13) Seated Forward Fold
Forward Folds are great for flexibility and breathing.
Start off by sitting down. You should be either on the ground, or sitting on a yoga mat. Your legs are stretched out in front of you.
Now: with your back straight, bend forward at the hips for a few seconds and then reach for your feet and hold them for a few seconds.
This pose is perfect for helping to open up your hamstrings. It’s also great when you are prone to aches and pain in your lower back.
Only go as far as you can. You can even use pillows or blankets on your thighs as support!
14) Cobra Pose
This next pose will open up your chest and torso. For Cobra Pose, lay on the ground on your stomach.
Put your hands next to your chest as if you are about to do a pushup.
Push your upper body away from the floor, while your thighs and legs are still resting.
Hold this for as long as it feels comfortable.
This pose is great for strengthening your arms and core, while also giving everything a nice stretch!
15) Corpse Pose
Last but not least, it’s always good to ponder one’s mortality.
Jokes aside, this pose is actually a great thing to implement into your daily routine as it will help you calm your mind and nervous system.
It is usually done at the end of a yoga session and you literally just lie on your back with your arms out next to you.
When you are in that position, focus on breathing and how your body feels on the floor.
Check your physical limitations
If you’re older than 50, you may want to consider choosing poses that are easier on your body.
As you get older, your joints and muscles become less flexible, so some poses that would be easy for someone in their 20s might be difficult for you, especially if you have pain.
You can discuss which poses would be the most helpful with your doctor or physical therapist.
They can also direct you to some great online resources that will help you figure out which poses are right for you.
The thing is, you can progress your mobility and flexibility to master almost any pose, but you need to start small and work your way up.
Take the time to research which poses would be the most helpful for your particular situation, and give them a shot.
How often should you do yoga?
How often you should do yoga depends on a number of factors.
First off, you need to see how your body feels with the movement.
Some people like yoga as a restorative session while it can feel challenging for others.
If you feel extremely sore after a yoga session, make sure to still move your body slightly but let it rest and recover.
If you’re recovering from an injury, remember to check with your doctor before you start doing any kind of intense physical activity.
Now: yoga also depends on how much time you have. Generally speaking, it is more than safe to do every day, but if you can’t fit that into your schedule, just do it as often as you can!
The thing is, yoga is beneficial, even if you do a single session.
How much time do I need to get a good yoga session?
Honestly, the answer here is not very clear. Some people incorporate 1 or 2 stretches in the morning into their routine and over time, that can already be beneficial, even though it’s just a few minutes.
For a proper yoga flow, however, I would recommend carving out at least 20 minutes of time to really get into the right mindset and to get a good stretch.
Should I do yoga at home?
Absolutely! You might not have a yoga studio nearby, or even if you do, the membership fees can be quite high.
The good news is that there are some amazing resources online that will guide you through some of the poses and give you helpful tips along the way.
When practicing yoga at home, all you really need is some space to do the poses.
At first, you can even start out by doing them on a rug, just be careful of potentially slipping on it.
If yoga is something you want to do more often, you may want to invest in a yoga mat, which will make it easier for you to practice.
There are many different types of mats available; think about what kind of surface you want your mat to be on and where you want it to go.
Some yoga mats work best if they are placed directly on a hard floor while others work well with a soft surface such as a rug.
Once you have a yoga mat, nothing will stop you anymore!
Of course, you could also buy some yoga blocks to help you with your poses, but in the beginning, you can also use other tools to help you out, like a big book or a bowl.
However, if you want the social aspect, finding a yoga class close to you might be a great way to meet new people and get some social interaction!
Final thoughts – go at your own pace
No matter what you do, make sure that you always go at your own pace when it comes to these poses.
Don’t overdo it, even though yoga is gentle, there is a risk of injury if you don’t do it properly.
Accept your body’s limitations and meet yourself wherever you are that day, even if you feel less strong or flexible than the day before.
Yoga is about accepting the present moment and your body in its current state.
Go at your own pace and these poses will help you really and truly improve your overall health!