When you purchase through links on our site we may earn an affiliate commission. Finding the right exercises for your body at every life stage matters for mental and physical strength whether you want to build muscle or protect yourself from injury or make daily tasks easier. By age 60 you can lose up to 20% of your total muscle mass and this decrease in muscle brings a loss of strength that could reduce mobility and balance. Staying active helps you reduce your risk of falls and injury which is why muscle-strengthening activities are a great addition to your routine. Low-impact exercises such as yoga & walking and gentle stretching are good foundations to start with and are also beginner-friendly. Here are four yoga moves to try according to a strength and conditioning coach and yoga teacher.
Grounded Standing Alignment to Improve Posture and Stability
Stand with your feet slightly apart and let your arms rest naturally by your sides so your weight is evenly balanced on both feet, as advised by Leach. Gently engage your thighs, lift your chest, and lengthen your spine. Roll your shoulders back and down, and if it feels comfortable, extend your arms overhead. Stay in this position while breathing deeply and steadily, grounding yourself through your feet. Leach recommends that beginners hold the pose for 20–30 seconds for 2–3 sets. Intermediate exercisers can aim for 40–60 seconds with 2–3 sets, while advanced practitioners may hold for 1–2 minutes across 3 sets.
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Single-Leg Balance Pose for Focus and Control
Begin in a steady standing position, then shift your weight onto your left foot. Place your right foot against the inner left calf or thigh, taking care to avoid the knee. Bring your hands together at chest height in a prayer position or raise them overhead if comfortable. Fix your gaze on a point in front of you and hold the pose before switching sides. Beginners should aim for 10–15 seconds per side for 2 sets. Intermediate exercisers can work up to 20–30 seconds per side for 2–3 sets, while advanced individuals may hold for 40–60 seconds per side completing 3 sets.
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Why This Core Exercise Still Outperforms Traditional Planks
While planks remain effective, this exercise is often highlighted for its ability to activate and strengthen the deep core even more efficiently when performed correctly.
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Gentle Seated Twist to Support Spinal Mobility
Sit on a chair or yoga mat with your feet planted flat on the floor. Place your right hand on the outside of your left thigh and gently rotate your upper body to the left, keeping your spine tall and straight. Hold the twist for several breaths, then repeat on the opposite side. Start with 10–15 seconds per side, progress to 20–30 seconds, and eventually reach 40–60 seconds as strength improves. Complete 2–3 sets of this movement.
Flowing Spine Movement to Release Tension
Come down onto your hands and knees, aligning your hands directly under your shoulders and your knees beneath your hips. Inhale as you arch your back, lifting your head and tailbone. Exhale while rounding your spine, tucking your chin and tailbone inward. Continue moving smoothly between these positions, synchronizing each movement with your breath. Beginners can start with 5–6 rounds for 1–2 sets. With practice, you can build up to 8–10 rounds or even 12–15 rounds, completing 2–3 sets at an advanced level.
Final Takeaway on Balance, Strength, and Mindful Movement
According to Leach, these poses are designed to enhance posture and balance while increasing overall body awareness. They strengthen key areas such as the legs and chest, supporting better mobility and helping reduce the risk of falls, which become more common with age. Beyond the physical benefits, the mindful breathing involved in yoga practice provides an effective way to release built-up tension and lower stress levels throughout the body.
