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Yoga for women over 50: a 35-minute class for strength, bone, balance and the pelvic floor

A 35-minute yoga class for women in their 50s and early 60s that adds what yoga alone doesn't give your bones: standing strength, then a squat and a row with load, optional heel drops for impact, balance at a wall, back strength for posture, your pelvic floor squeeze and safe bending, with every deep fold swapped for a hinge from the hips. Make the load harder as the weeks go on. Leave out the heel drops if you've had spinal fractures or don't know whether impact is safe for your bones, and read the warning signs on our yoga for women over 50 guide first if anything on them applies. No trial has tested this class itself.

35 minBeginner22 movesBench or box, dumbbell, band, anchor point, wallHip flexors · Shoulders · Hamstrings · Quads · Glutes · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm up (about 5 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. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoNext to the chair back; swing your armsEasier: Seated marchHarder: Standing band hip flexion
  3. Sun salutation A (Surya Namaskar A)2 rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoStep back rather than jump, and fold only halfway with a flat backEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)

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 holdsEasier: Sit squat (partial squat)Harder: 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

Load (about 6 minutes)

  1. Dumbbell goblet squat2 sets of 8 to 12
    Intermediate · Quads, Glutes, Abs · 3D demoA dumbbell or full water bottle you could lift only about 8 to 12 times; back long, breathe out as you standEasier: Bodyweight squatHarder: Barbell front squat
  2. 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 firstEasier: Seated upper-back lift (sit tall, shoulders back)Harder: Supported single-arm dumbbell row
  3. 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

Impact, optional (about 1 minute)

  1. Heel drop (impact for bone)20 to 30 drops
    Beginner · Calves · 3D demoRise onto your toes and drop onto your heels; skip it after spinal fractures, and march instead if you leakEasier: Treadmill walkingHarder: Jump rope (basic bounce)

Balance at the wall (about 5 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

Back strength (about 5 minutes)

  1. Seated upper-back lift (sit tall, shoulders back)3 to 5 holds of 3 to 5 s
    Beginner · Back, Shoulders, Neck · 3D demoSit tall near the front of the chair, draw your shoulder blades back and lift your breastboneEasier: Elbows backHarder: Prone Y-T-W raises
  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

The pelvic floor (about 2 minutes)

  1. Pelvic floor exercise (Kegel)8 slow holds of up to 10 s, then 8 quick squeezes
    Beginner · Pelvic floor · 3D demoLift up and in, then let go completely; this counts as one of your three sets today
  2. Pelvic floor relaxation (reverse Kegel)5 slow breaths
    Beginner · Pelvic floor · 3D demoLet the muscles drop and soften

Wind down (about 4 minutes)

  1. Hip hinge fold5 slow folds, 3 breaths at the bottom
    Beginner · 3D demoSoft knees, hands sliding down your thighs, back long: how to bend forward if your bones may be fragileHarder: Seated forward fold (Paschimottanasana)
  2. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee; smooth, never forcedEasier: Hip windshield wipersHarder: Seated twist, bottom leg straight
  3. Corpse pose (Savasana)2 min
    Beginner · 3D demoRoll to your side and pause before you sit up

Tips

  • Twice a week counts as your two strength days. Add brisk walking towards 150 minutes a week, your pelvic floor squeezes on the other days, and, if impact is safe for you, heel drops building towards about 50 on most days, as the UK osteoporosis consensus advises.
  • Make it harder every week or two: a heavier weight for the squat, a firmer band, then less hand on the wall.
  • If you haven't had your bones checked, or know they're thin, keep the hip hinge in place of deeper folds, twist smoothly, and leave out the heel drops until a physiotherapist or doctor says impact suits you.
  • If you leak or feel heaviness or a bulge, leave out the heel drops and see a GP or pelvic health physiotherapist.
  • Stop and call 999 for chest pain, fainting or palpitations, during this class or any exercise.

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.

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Questions people ask

How long does the yoga for women over 50: a 35-minute class for strength, bone, balance and the pelvic 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 dumbbell, A band, An anchor point, 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. 17 of its 22 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.