Is Yoga good for elderly beginners? Experts say YES — with a few caveats

At 72, Rukmani Silva thought her days of trying something new were over.

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But a flyer for a senior yoga class changed her mind. Today, she rolls out her mat twice a week, bends and stretches under the guidance of an instructor, and swears that she feels years younger. "It's not about touching your toes," she chuckles, "it's about touching a better quality of life."

Yoga, once viewed as a youthful pursuit of the limber and spiritually inclined, is increasingly being embraced by the elderly — and with good reason. Medical research, anecdotal evidence, and instructor testimonials suggest that yoga can be immensely beneficial for older adults, even those who have never tried it before. But as with any form of physical activity, the practice must be approached with care and awareness.

Yoga is, at its core, a holistic practice that combines physical postures (asanas), breath control (pranayama), and meditation (dhyana). For elderly beginners, its appeal lies in its gentle nature, adaptability, and focus on mind-body awareness.

According to Dr. Mahendra Karunaratne, a geriatric specialist in Colombo, "Yoga is one of the most suitable forms of exercise for the elderly. Unlike high-impact sports or strenuous gym routines, yoga works with the body's limitations. It promotes flexibility, improves balance, and reduces the risk of falls one of the biggest concerns in geriatric care."

Indeed, a growing body of scientific literature supports these claims. A study published in the journal of Geriatric Physical Therapy found that older adults, who practised yoga for 12 weeks, saw improvements in mobility, strength, and confidence in daily activities. Similarly, Harvard Medical School reports that yoga can ease arthritis pain, lower blood pressure, and reduce anxiety — ailments common among the elderly.