A Human Web
Join

Yoga flows

Yoga for longevity: a 35-minute class for strength, balance, stamina and getting up from the floor

A 35-minute yoga class built around the things that go with a longer, more independent life: a brisk start with a march and sun salutations, standing strength for the legs, a push, a pull and a carry for the upper body and grip, balance next to a counter, getting down to the floor and up again, and a short rest. You'll need a sturdy chair, a counter or wall, a light resistance band and two dumbbells or full shopping bags. No trial has tested this class, and no trial has shown that yoga helps people live longer; the order is our own, from the evidence in our yoga for longevity guide.

35 minBeginner20 movesBench or box, wall, band, anchor point, dumbbell, kettlebellHip flexors · Shoulders · Hamstrings · Quads · Glutes · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm up and brisk (about 8 minutes)

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingEasier: Seated marchHarder: Standing band hip flexion
  2. Sun salutation A (Surya Namaskar A)3 rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoStep back rather than jump, and lower with your knees down if you need to. With osteoporosis, keep the forward folds to a flat-back halfwayEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)
  3. Standing march3 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoPick up the pace: you can still talk, but not singEasier: Seated marchHarder: Standing band hip flexion

Strength (about 10 minutes)

  1. Chair pose (Utkatasana)3 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back as if onto a tall stool; rest between holdsHarder: Revolved chair pose (Parivrtta Utkatasana)
  2. Sit to stand from a chair8 to 10 slow stands
    Beginner · Quads, Glutes, Hamstrings · 3D demoChair against the wall; stand briskly, sit down slowlyEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  3. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoFront knee over your second toe; shorten the stance if your knee complainsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. High lunge (crescent lunge, Ashta Chandrasana)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoHands on your hips; back knee down on a cushion if you wobbleEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  5. Wall push-up5 to 10
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on the wall at chest height; step your feet further back to make it harderHarder: Push-up
  6. Band row2 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoSqueeze your shoulder blades back, stopping 2 to 3 reps short of failure; check the band and the anchor firstHarder: Supported single-arm dumbbell row
  7. Farmer's carry2 × 30 m
    Intermediate · Forearms, Abs, Shoulders · 3D demoDumbbells or two full shopping bags; walk tall and levelHarder: Suitcase carry

Balance at a counter (about 7 minutes)

  1. Tandem stance and heel-to-toe walk30 s each way round, then 10 steps
    Beginner · Calves, Hip abductors · 3D demoFingertips on the wall, then offEasier: Semi-tandem stanceHarder: Single-leg stand
  2. Tree pose (Vrksasana)3 to 5 breaths each side, twice
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on the wall; foot on your ankle or calf, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  3. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on the chair back at hip height; keep the lifted leg lowEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoWalk sideways along the counter, keeping your hips levelHarder: Lateral band walk
  5. Single-leg stand3 holds of 5 to 10 s each side
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the counter; hips level, standing knee softEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

The floor and a strong back (about 7 minutes)

  1. Get up and down from the floor1 slow cycle, ending on the floor
    Beginner · Quads, Glutes, Abs · 3D demoUse a chair: lower to one knee, then both, then sit to the side. If you can't or shouldn't get down, do the next block on a bed or leave it outEasier: Sit to stand from a chairHarder: Bodyweight get-up
  2. Locust pose (Salabhasana)3 to 5 lifts, held 3 to 5 s
    Beginner · Back, Glutes, Hamstrings · 3D demoArms by your sides, neck long, eyes downEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  3. Bird dog, one limb at a time5 each arm and leg, holding 3 to 5 s
    Beginner · Abs, Back, Glutes · 3D demoReach long rather than high; a cushion under your kneesEasier: Side-lying tummy draw-inHarder: Bird dog
  4. Glute bridge6 to 8 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoLift only as high as your back stays comfortableEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  5. Get up and down from the floor2 slow cycles
    Beginner · Quads, Glutes, Abs · 3D demoRoll to your side, come onto all fours, then one knee, and push up with the chairEasier: Sit to stand from a chairHarder: Bodyweight get-up

Rest (about 3 minutes)

  1. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee; smooth, never forcedHarder: Seated twist, bottom leg straight
  2. Corpse pose (Savasana)2 min
    Beginner · 3D demoRoll to your side and pause before you sit up

Tips

  • Twice a week is a good starting point, with brisk walking, cycling or swimming on most other days, building up to 150 minutes a week. If falls are a worry, do the balance block 3 or more times a week.
  • Make it harder as it gets easy: a firmer band or heavier bags, longer chair holds, and less hand support or eyes on a point further away in the balance poses.
  • Practise getting down to the floor with someone nearby the first few times. After a hip or knee replacement, check which floor positions are allowed first.
  • With osteoporosis, fold from the hips rather than rounding your back. With a heart condition, keep breathing in every hold, with no breath holds.
  • See a GP first if you get chest pain, breathlessness or dizziness when you're active, or if you've had a fall.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesStep

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

25 minBeginner10 movesWall

Questions people ask

How long does the yoga for longevity: a 35-minute class for strength, balance, stamina and getting up from the floor take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, A band, An anchor point, A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 13 of its 20 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.