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Yoga for over 50s: a 30-minute class for strength, balance and a strong back

Thirty minutes for people over 50, starting out or coming back: standing strength, balance at the wall, back strengthening and gentle hips, with every deep forward fold swapped for a hinge from the hips and no head-down poses. Do it twice a week, alongside walking and strength training, with a sturdy chair and a clear wall. It doesn't build bone or replace strength training with weights. The structure is our own and untested.

30 minBeginner19 movesBench or box, wallHip flexors · Back · Abs · Quads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Arrive (3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoStanding or sitting; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoArms float up as you breathe in; stop at shoulder height if your shoulders complainHarder: Slow breathing (6 breaths a minute)

Warm up (4 minutes)

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoNext to the chair back; swing your armsEasier: Seated marchHarder: Standing band hip flexion
  2. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoSeated with hands on your knees, or on all fours; keep the rounding smallHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoArms crossed, hips facing forward; turn smoothlyEasier: Side-lying open bookHarder: World's greatest stretch

Standing strength (about 8 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. 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)
  3. 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)
  4. 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

Balance at the wall (about 6 minutes)

  1. 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)
  2. 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)
  3. 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

Down to the floor: back and hips (about 6 minutes)

  1. Get up and down from the floor2 slow cycles
    Beginner · Quads, Glutes, Abs · 3D demoUse the chair to help you down and up. If getting down is hard, do the chair version in the tips instead of this blockEasier: 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 comfortable, not up onto your shouldersEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  5. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoOther knee bent; a mild stretch onlyEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  6. 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

Rest (3 minutes)

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees over a cushion; roll to your side and pause before you sit up

Tips

  • Twice a week on your strength days, and give it 8 to 12 weeks: the trials ran for 8 to 24 weeks.
  • Make one thing harder every week or two: longer chair holds, then less hand on the wall.
  • Chair version: do the arrive, warm-up and balance blocks, chair pose and warrior II holding the chair, and leave out the high lunge, sit to stand and the floor block. Then add a seated upper-back lift, 3 to 5 repetitions each held 3 to 5 seconds, and the seated twist and table slide from our seated chair yoga class.
  • If you know your bones are healthy, you can add deeper folds later; until then, keep the hip hinge.
  • There are no head-down poses in this class, which suits glaucoma and high blood pressure that isn't under control. Keep breathing in every hold.
  • Stop and call 999 for chest pain, fainting or palpitations, during this class or any exercise.
  • No trial has tested this class as a whole; its doses come from our balance, osteoporosis and beginners classes.

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

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Questions people ask

How long does the yoga for over 50s: a 30-minute class for strength, balance and a strong back take?

About 30 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. 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. 14 of its 19 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.