Yoga Asanas for different age groups

In recent years, yoga has become a worldwide trend that everyone is talking about. Most people have at least some firsthand knowledge of its health benefits and other advantages. More than ever before, yoga is now being taught to everyone from toddlers to seniors. However, not every age should be doing the same poses. That’s why selecting the right yoga asanas for different age groups is very important. 

What Is Yoga Asana

If you’ve been doing yoga for a long time, you’re probably familiar with the terminology. However, if you’re a newbie, the word asana might confuse you in this context. That’s okay- you’re still learning. An asana is a bodily posture that is used to improve one’s health and well-being. The phrase comes from a Sanskrit word meaning “pose” or “posture.”

Why Should Different Age Groups Practice Different Yoga Asanas?

Just like how you should choose the type of yoga that’s best for your body type, you should also choose yoga asanas that would best benefit someone your age. While they are some asanas that can benefit all, most of the time that’s not the case.As your body grows old and goes through certain changes, your yoga asanas should change too. You shouldn’t be doing exactly the same asanas at forty that you’ve been doing when you were sixteen. Furthermore, many experts believe that children under the age of seven shouldn’t be practicing yoga at all. This is because certain yoga practices may be too much for youngsters under that age. Their hearts aren’t prepared to handle the increased demands of yoga asanas.

Best Yoga Postures For Ages 9-19

As we said before, while yoga is not recommended for children under the age of seven, it’s perfectly ok for older children and teens. Moreover, many fitness and wellness centers are offering yoga programs for the whole family. So, if you have an older child, aged between 9 and 19, here are some great asanas for them:

Warrior Pose

This Yoga asana strengthens the leg muscles and increases flexibility in the leg and back muscles. It also tones the organs of the abdomen. This is a great pose because it helps improve balance, encourages good circulation, and energizes the body. Moreover, it increases stamina and gives back pain alleviation.

The Boat Pose

Also called Naukasana, this is a yoga pose in which the body is positioned in a way to resemble a boat. This pose is effective in the treatment of a variety of medical ailments. It strengthens the lungs, liver, and pancreas. Moreover, it aids in the circulation of blood and the control of blood sugar levels. It also improves blood and oxygen circulation in the belly and lowers the back at the same time. This means this position is also great for those looking to lose weight and strengthen their abs.

Best Yoga Postures For Ages 20-34

People in their twenties and early thirties have a very different lifestyle than those younger than them. Moreover, their physical abilities and needs are not on the same level, whether they’re more or less flexible. That’s why people from 20-34 should try out the following asanas, doesn’t matter if they’re practicing at home or in a yoga training center:

Easy Pose

Easy Pose or Sukhasana is a simple cross-legged sitting asana. Because it’s a soothing asana, it’s often used for meditation in both Buddhism and Hinduism. It promotes development, increases tranquillity, and alleviates anxiety. It also aids in the recovery of both physical and mental weariness. However, you shouldn’t do this asana if your leg hurts or you have pain in the lower spine. If you don’t have any pain, feel free to do it, but make sure you sit on a blanket or a yoga mat so that it’s comfortable. This will also help you stay in this asana longer.

Triangle Pose

Trikonasana, commonly known as the triangle pose, is a yoga standing posture that strengthens and lengthens the hamstrings and groin while also extending the hips and opening the shoulders. This asana, like many other yoga poses, has a number of health and mental advantages, including:

  • Improved stability. The triangle pose helps you maintain balance and stability by using your core muscles.
  • The spine is stretched and lengthened. This position can help to loosen tightness in the spine and back, allowing for more flexibility.
  • Hips and shoulders are opened. Trikonasana increases mobility and reduces injury risk by unlocking the hip flexors and shoulders. Perform this stance on both sides to benefit the right and left hips equally.
  • Reduces stress and anxiety. There are numerous yoga asanas for different age groups that rid you of stress and negative emotions. The triangle pose is a great example because it focuses on the lower back, which is where some individuals store their tension. This position can assist in relieving tension, which can lead to less anxiety and a more stable emotional state.

Best Yoga Postures For People Over 35

It’s very important to stay active throughout your entire life and practicing yoga is a great way to achieve that. For example, there are so many advantages for seniors practicing yoga. Aside from staying healthy and fit, yoga is a great way for seniors to stay connected to other people and enjoy being a part of a community. That being said, here are some of the best yoga asanas for people over the age of thirty-five:


Vajrasana, Diamond pose, or Thunderbolt Pose is a very simple kneeling asana. It increases stamina and enhances blood circulation to the upper chest and head. It’s great for digestion and you can do it even if you’ve just eaten. Moreover, it’s very useful for hypertension and can improve concentration-based performance.


Plow Pose

Plow Pose is a full-body stretch that’s especially beneficial before sinking into meditation or going to sleep. Like many other yoga asanas for different age groups, this position is beneficial for back pain relief, shoulder stretching, and spine lengthening. It’s also very useful for menopausal women.