By Pamit Sharma
As India’s population ages, the conversation around healthy ageing is gaining urgency. According to the Longitudinal Ageing Study in India (LASI), over 20% of Indian seniors have reported at least one fall in the last two years. In a smaller but telling 2023 study conducted among 300 older adults (60+) in Chandigarh, nearly 31% had experienced a fall in the previous year. These incidents are more than isolated statistics, they signal a growing crisis of mobility, posture-related injuries, and chronic pain among older adults, much of which stems from a lifetime of sedentary habits and increasingly lifestyle-driven health conditions.
Over the last two decades, we've witnessed a noticeable shift in the types of physical ailments seniors face. While knee, back, and neck pain remain common, we now see a marked increase in instability and falls, which often lead to a steep decline in independence. Much of this is rooted in the time people in their working years, especially between the ages of 25 to 50, spend in desk-bound roles with very little physical activity. The damage caused during those decades reveals itself starkly in later life. The severity of musculoskeletal pain has increased significantly, and the physical complications that once progressed slowly now escalate more rapidly. What used to be a pain level of 10 is now a pain level of 20. That is why physiotherapy has become essential, not just for treatment but also for enabling older adults to live more independently. Alongside physiotherapy, yoga has emerged as a powerful, complementary tool in this journey.
When Slouching Becomes a Senior Safety Risk
One of the most overlooked but significant contributors to balance issues in older adults is posture. Sitting for prolonged hours, especially with incorrect posture, causes slouching and spinal misalignment. Over time, this poor posture doesn’t just cause localized pain, it shifts the body’s centre of gravity forward. When this imbalance is coupled with weakened knees or compromised muscle strength, the risk of falling increases dramatically. We’re seeing this trend more frequently in the generation now entering their 50s and 60s, the first wave of post-liberalisation office-goers who spent years in high-pressure, desk jobs. The lifestyle toll on their bodies is showing, and it demands a structured response.
Yoga, when practiced correctly and under supervision, offers that response. It strengthens muscles, improves flexibility, enhances balance, and supports the body’s internal organs. In particular, breathing exercises like Anulom-Vilom and other forms of Pranayama, help strengthen the respiratory system, which is vital for seniors recovering from surgeries or suffering from reduced stamina. For example, in lung transplant patients, breath-based yoga is a critical part of long-term rehabilitation.
Yoga as a Second Line of Care
At Antara Care Homes, where we oversee both clinical and operational aspects of a senior’s wellness plan, physiotherapy remains central to the care model. In many cases, we integrate yoga as a valuable supplement. When a senior has some level of activity and is not entirely bedridden, we often recommend active movement therapies as part of a larger care plan. If someone is experiencing breathlessness or poor stamina, we focus on breathing-led yoga asanas. If pain or joint stiffness is a concern, we use yoga to target those areas specifically. The key is always a personalised, cautious, and consistent approach.
Gentle yoga styles such as Hatha Yoga, Chair Yoga, Yin Yoga, and Restorative Yoga are ideal for seniors with limited mobility. Asanas like the Seated Forward Fold (Paschimottanasana), Seated Spinal Twist (Bharadvajasana), Cat-Cow Stretch (Marjaryasana-Bitilasana), Seated Leg Stretch (Akarna Dhanurasana), and Savasana (Corpse Pose) are highly beneficial. These poses not only increase flexibility and muscle strength but also support better posture and circulation. We make adaptations such as chair-supported postures or half-lying positions for those who cannot get on the floor, ensuring everyone can participate safely and comfortably.
Yoga also proves valuable in managing common age-related conditions. For arthritis, it reduces joint stiffness and improves mobility. For hypertension, it improves cardiovascular health through relaxation and controlled breathing. In osteoporosis, particularly among postmenopausal women, studies show that weight-bearing yoga poses help slow bone loss and improve balance, reducing the risk of fractures. While it’s best to start yoga early, ideally in your 20s or 30s, senior citizens can still benefit greatly if the practice is introduced carefully and modified appropriately.
When Breath and Balance Change Lives
The impact of yoga is both measurable and deeply personal. My own father, for instance, became noticeably more tired and less mobile after retirement. But after just a few months of consistent yoga practice with a community group, he experienced marked improvements in mobility, stamina, and energy levels. In my professional experience, I’ve seen many older adults regain strength, reduce breathlessness, and return to activities they had abandoned. One 78-year-old gentleman who could barely walk ten steps without support was, after a few months of gentle yoga, climbing stairs independently. The change was not just physical but also emotional, his sense of control, and confidence returned.
Yoga also plays a significant role in improving mental health among seniors. It helps calm irritability, reduce symptoms of depression, and improve emotional balance. A 2023 study found that a 12-week yoga programme significantly reduced loneliness among seniors, proving that its benefits extend beyond just physical fitness. When practiced in groups, yoga fosters connection, belonging, and joy, key ingredients in holistic wellbeing.
It’s Not About Intensity, It’s About Intent
The goal of yoga for seniors isn’t intensity; it’s consistency and adaptation. It’s about offering a gentle, flexible path to better movement, breath, balance, and emotional health. Modifications, whether using chairs, props, or half-lying poses, allow every individual to benefit, regardless of limitations. Seniors are encouraged to listen to their bodies, rest when needed, and progress gradually.
As more Indians live longer lives, it’s critical that we enable them to live those years with dignity, purpose, and as much mobility as possible. Yoga, when introduced thoughtfully and supported by proper care, becomes not just a practice, but a partner in ageing well.
(Pamit Sharma is Manager – Physiotherapy and Rehabilitation, Antara Care Homes.)
Views are personal and do not represent the stand of this organisation.
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