Yoga for Seniors: A Sequence to Help with Your Mobility - Yoga Journal

Yoga for Seniors: A Sequence to Help with Your Mobility

Try this practice, which emphasizes joint health and offers movements that can be incorporated into your daily life, to help maintain or improve mobility and stability for healthy aging.
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I recommend Pawanmuktasana, or the joint-freeing series from the Bihar School of Yoga. If your joints are stiff, movement will be limited. This series of small joint movements stimulates flow of synovial fluid at friction points where tendons pass over bones in your shoulders, fingers, hips, and knees. Move your spine in five directions daily: Stretch up, fold forward, sidebend from right to left and left to right, and gently backbend. These are the “gold star” movements that should be a regular part of your home practice. This sequence can be used as a warm-up or as your main asana practice.

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Practice the joint-freeing series with Jana Long at

About the author

Jana Long is a certified yoga therapist and a Yoga Alliance Continuing Education Provider. She is also writer, a certified Master Gardener, and an ardent student of astrology. Learn more at