# Yoga > In adults aged 60 and over, yoga tends to improve balance, leg strength, flexibility, sleep, mood and quality of life compared with doing nothing. It looks about as good as other exercise, so choose what you'll keep doing, and start with a gentle beginner class. - Type: Guide - Topic: Mind & Mood › Mindfulness & Mind-Body Practices - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/yoga - Updated: 2026-10-21 - **Yoga tends to help balance, leg strength and flexibility** in adults aged 60 and over, compared with doing no activity [1][2]. - **It is linked with better sleep, mood and quality of life** in the same group [1][3]. - **It looks about as good as other exercise, not clearly better,** so pick the activity you will keep doing [4]. - **Start with a gentle beginner class** taught by a qualified instructor, and keep to a comfortable level. ## What are the physical and mental benefits of yoga? In adults aged 60 and over, yoga tends to improve balance, leg strength, flexibility, sleep, mood and quality of life compared with doing no activity [1][2]. **Physical.** Balance, lower body flexibility and leg strength were all better with yoga than with no activity [1]. For people aged 60 and over, yoga gave small improvements in balance and medium improvements in physical mobility [2]. **Mental.** Yoga was linked with less depression and better sleep quality, and with better perceived mental health, physical health and vitality [1]. Quality of life improved by a medium amount and mental well-being by a small amount [3]. **Back pain.** For long-lasting low back pain, yoga probably gives only a small improvement compared with no exercise, and a similar effect on everyday function to other types of exercise [5]. It may slightly improve back function and probably slightly reduces pain [6]. **Not clearly better than other exercise.** In trials looking at heart and metabolic risk factors, yoga did about as well as other exercise, and it did not change blood sugar markers [4]. If you prefer walking or swimming, those are fine too. **How to start.** Look for a beginner or gentle class taught by a qualified instructor, and tell them about any health conditions or injuries before you start. Keep to a comfortable level and ask the teacher to adapt any pose that feels like too much. Begin with an amount that feels manageable and build up gradually. It isn't clear yet how much or how often is best, so choose something you can keep doing. > **Try this:** This week, find one beginner or gentle class and book a single session. Tell the teacher about any injury or health condition before it starts. ## When to check with a health professional If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. Don't change or stop prescribed treatment because of yoga, and don't use yoga to put off seeing a doctor about a health problem. In pregnancy or after birth, talk to your midwife or doctor before starting yoga. Beginners are best to avoid extreme practices such as headstands, shoulder stands and the lotus position, and breathing that is forced or involves holding the breath. Gentle, relaxed breathing is fine [7]. If you have glaucoma or a family history of it, ask your doctor before trying head-down poses. If you have fragile bones, work out with your doctor and teacher how to adapt poses [7]. Problems reported with yoga are most often muscle and joint ones [7]. If a muscle or joint feels sore or painful, stop or ease off the pose. See a doctor or other health professional if it persists or gets worse. If you feel dizzy, breathless, sick or unwell during a session, stop. If it doesn't settle, call your local emergency number; if it has settled, see a doctor soon. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number for an emergency. In pregnancy, bleeding, fluid leaking, regular painful contractions, the baby moving less, calf pain or swelling, or a bad headache or changes in vision need the midwife, doctor or maternity unit straight away. After birth, the same goes for bleeding that gets heavier or comes back after it had eased, calf pain or swelling, or a bad headache or changes in vision. ## Quick answers ### Can yoga help with stress and anxiety? It may. In low-active adults with full-time jobs and stress symptoms, a moderate-intensity yoga programme done remotely led to lower perceived stress and less anxiety than no programme. A US government health body also says yoga may help with stress relief and general wellness. It is not a replacement for treatment or support. ### Is hot yoga okay for older adults? Very hot yoga, such as Bikram, may not suit older adults or people with medical conditions. If you are thinking about it, talk with your doctor first. A beginner or gentle class at a normal room temperature is an easier place to start. ## Sources 1. Sivaramakrishnan D et al. (2019). The effects of yoga compared to active and inactive controls on physical function and health related quality of life in older adults: systematic review and meta-analysis of randomised controlled trials. The International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/s12966-019-0789-2 2. Youkhana S et al. (2016). Yoga-based exercise improves balance and mobility in people aged 60 and over: a systematic review and meta-analysis. Age and Ageing. https://doi.org/10.1093/ageing/afv175 3. Tulloch A et al. (2018). Yoga-based exercise improves health-related quality of life and mental well-being in older people: a systematic review of randomised controlled trials. Age and Ageing. https://doi.org/10.1093/ageing/afy044 4. Chu P et al. (2016). The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: a systematic review and meta-analysis of randomized controlled trials. European Journal of Preventive Cardiology. https://doi.org/10.1177/2047487314562741 5. NCCIH. Yoga for Health. https://files.nccih.nih.gov/yoga-ebook-2023-02-508.pdf 6. Wieland LS, Santesso N (2017). A Summary of a Cochrane Review: Yoga treatment for chronic non-specific low back pain. European Journal of Integrative Medicine. https://doi.org/10.1016/j.eujim.2017.03.003 7. Cramer H, Krucoff C, Dobos G (2013). Adverse events associated with yoga: a systematic review of published case reports and case series. PLoS One. https://doi.org/10.1371/journal.pone.0075515 --- Source: Twikka (https://twikka.com/learn/yoga). General information about physical activity, not medical advice.