Yoga for Women Over 50: Benefits and Gentle Poses for Improved Balance & Strength

“A woman’s body changes in many ways with age,” says Sarita Kumari, a certified yoga coach at MyYogaTeacher. “Especially after 50, it starts losing muscle mass, bones feel weaker, flexibility reduces, joints get stiffer, and energy levels shift.”

After 50, exercise isn’t about pushing harder—it’s about moving smarter. Yoga offers a safe and sustainable way to stay active as you age, building strength, improving balance, and supporting joint health. Gentle styles like Yin Yoga and Chair Yoga make use of props and chairs for extra support, helping you ease into poses, protect your joints, and maintain balance throughout the practice.

Yoga also supports emotional well-being during a stage of life that often brings hormonal shifts, stress, and sleep disruptions. Regular practice can help calm the mind, improve focus, and promote relaxation, helping women over 50 feel more grounded and balanced.

Benefits of Yoga for Women Over 50

Yoga offers a wide range of benefits for women over 50, supporting physical, mental, and emotional well-being during this stage of life.

1. Improves Bone Density to Prevent Osteoporosis: With age, bone density naturally decreases. Women over 50 are also at a higher risk of developing osteoporosis as estrogen levels decrease after menopause. The weight-bearing poses in yoga help strengthen bones and may slow bone loss, offering a safe and supportive way to maintain bone density, preventing osteoporosis.

2. Promotes Hormonal Balance: Hormonal shifts can lead to hot flashes, mood swings, fatigue, and sleep disturbances. Yoga promotes hormonal balance as it supports the endocrine system, helps regulate cortisol (the stress hormone), and encourages hormonal stability—leading to fewer menopause-related symptoms.

3. Reduces Stress and Improves Sleep: Women over 50 often report higher stress levels and disrupted sleep due to hormonal changes. Yoga’s calming practices, like deep breathing and mindfulness, activate the body’s relaxation response, helping reduce stress and anxiety, and promoting better, more restful sleep.

4. Improves Balance & Strength to Prevent Falls: As we age, balance naturally declines, and muscle mass decreases—a combination that increases the risk of falls and slows down recovery. Yoga strengthens the muscles that support stability, improves coordination, and enhances body awareness. This helps prevent falls and ensures the body is better equipped to recover if one occurs.

5. Boosts Energy Levels: Fatigue caused by hormonal fluctuations is common during and after menopause. A regular yoga practice can help restore energy by calming the nervous system, improving mood.

7 Yoga Poses for Women over 50

Yoga is for every body, but the way you do it should evolve with your body’s needs. For women over 50, that means focusing on stability, safety, and alignment to maximize the benefits and ensure the practice is safe and effective. 

Vineeta Sharma, a certified yoga coach at MyYogaTeacher and an expert in Women’s Wellness, explains, “One key to doing yoga at an older age is using props that help you stay stable, safe, and properly aligned. I always recommend using blocks and/or a chair along with your mat.”

With that in mind, here are seven yoga poses that are especially beneficial for women over 50: 

1. Cat-Cow Pose

This gentle, flowing movement helps improve spinal flexibility and reduce stiffness in the back. Syncing movement with breath also helps calm the nervous system and improve emotional well-being.

• Start on all fours, with your wrists under shoulders and knees under hips.

• Place a folded blanket under your knees for cushioning.

• Inhale: arch your back, lift your tailbone and chest (Cow Pose).

• Exhale: round your spine, tuck your chin and pelvis (Cat Pose).

• Repeat for 5–10 rounds, moving with your breath.

Modification: If kneeling is uncomfortable, do this seated in a chair: place your hands on your thighs and follow the same spinal movements with your breath.

2. Downward Facing Dog

This pose helps lengthen tight hamstrings and calves, improves shoulder mobility, and builds upper body strength—great for muscle tightness and reduced flexibility post-menopause.

• Start on all fours. Tuck your toes and lift your hips up and back to form an inverted “V.”

• Keep knees slightly bent if hamstrings are tight.

• Press your hands into the mat and let your head relax between your arms.

• Hold for 3–5 breaths.

Modification: Place your hands on the wall or the back of a chair, walking your feet back until your torso is parallel to the floor.

3. Modified Cobbler's Pose

This pose is great to gently open the hips and improve circulation in the pelvic area, especially helpful for women dealing with joint stiffness or discomfort.

• Sit on a bolster or folded blanket to raise the hips and reduce strain.

• Bring the soles of your feet together, letting the knees fall outward.

• Place blocks or cushions under your knees for support.

• Sit tall and hold your feet or ankles.

• Stay for 5–10 breaths, breathing deeply.

Modification: Move your feet slightly away from your body to lessen the knee bend. Use a chair if sitting on the floor is difficult—just cross one ankle over the opposite thigh and gently lean forward.

4. Modified Tree Pose

Tree Pose is the ultimate balancing pose to strengthen the feet and ankles while improving stability—key to preventing falls and injuries in women over 50.

• Stand near a wall or chair for support.

• Shift your weight onto one foot.

• Place the sole of the opposite foot on your ankle or calf (avoid placing it on the knee).

• Bring your palms together at your chest or raise your arms overhead.

• Hold for 3–5 breaths, then switch sides.

Modification: Keep your toes lightly touching the ground and heel at your ankle if balance feels challenging. Use the wall for extra support.

5. Child's Pose

The Child’s Pose is a deeply restorative pose that soothes the back and hips, while also allowing for mental calm and relaxation. This makes it ideal for unwinding both body and mind, reducing stress and anxiety.

• Kneel on your mat with big toes together and knees wide apart.

• Sit back onto your heels and fold forward, extending arms or resting them by your sides.

• Place a bolster or folded blanket under your torso or forehead for comfort.

• Stay for 5–10 breaths.

Modification: If kneeling is uncomfortable, sit in a chair and fold forward onto your thighs, resting your chest and forehead on a table or cushions.

6. Bridge Pose

This is a great pose to support hormonal balance as it strengthens the back and glutes while gently stimulating the thyroid.

• Lie on your back with knees bent, feet hip-width apart.

• Press into your feet and lift your hips toward the ceiling.

• Clasp hands under your back or place arms by your sides.

Modification: Place a block or bolster under your lower back for a supported version and hold for 5–7 breaths.

7. Seated Forward Fold

A calming pose that stretches the hamstrings and lower back while supporting digestion and encouraging relaxation to promote sleep and stress reduction.

• Sit on a folded blanket with legs extended in front of you.

• Inhale to lengthen your spine; exhale and hinge forward from your hips.

• Rest hands on your legs or loop a strap around your feet.

Modification: Keep knees slightly bent and place a bolster or rolled towel under them. Let your spine stay long rather than rounding deeply.

While these poses offer great benefits, expert guidance ensures you’re practicing them safely and effectively—especially as your body changes with age. Book a free 1-on-1 session with a certified coach and experience the difference personalized support can make.

You can also try this guided group class on Yoga for Women’s Wellness and maximize the benefits of your yoga practice.

Frequently Asked Questions

Is yoga safe for women over 50 with no experience?

Yes, yoga is one of the safest and most accessible forms of movement for women over 50 even if you’ve never done it before. With the guidance of a qualified coach, you can learn the right modifications based on your mobility, joint health, or any specific conditions you may have. Props like blocks, straps, and chairs make poses even more accessible and safe.

How often should women over 50 practice yoga?

If you’re a beginner, start slow with 2-3 times every week, and gradually increase the frequency. With regular practice and the right guidance, you’ll see a difference in strength, flexibility, and stress levels. Gentle, regular, and guided sessions can help manage stiffness, support joint health, and boost energy without overwhelming you.

Which yoga style is best for women over 50?

Hatha yoga, Iyengar yoga, and Restorative yoga are especially well-suited for women over 50. These styles focus on slow, mindful movements and proper alignment—often incorporating props to make each pose more accessible. They’re ideal for building strength, improving balance, and easing joint stiffness without putting the body under unnecessary strain.

Can yoga help with menopausal symptoms?

Absolutely! Yoga helps manage both the physical and emotional symptoms of menopause. Gentle poses and breathwork can regulate mood, reduce anxiety, and support better sleep. Certain postures also stimulate endocrine function and improve circulation, which can ease hot flashes, reduce muscle tension, and promote hormonal balance.