Fitness experts share 10 yoga practices for seniors to get rid of winter stiffness and aches.

During the cold winter months, it’s not just cold mornings. Many older adults experience stiffness, joint pain, slowness of movement, and decreased flexibility. When the temperature drops, your muscles naturally tense up, making everyday tasks feel a little more difficult. This is where specific yoga practices come into play. It’s not just about stretching your body. Calms the mind, improves blood circulation and improves ease of movement.

How yoga can help with chronic pain and stiffness

Yoga combines simple poses, conscious breathing, and slow movements to loosen tight muscles, reduce discomfort, and allow joints to move more freely. Regular practice further reduces your risk of injury and helps maintain strength, balance, and stability. According to yoga practitioner Shiny Narang, a consistent practice can lift your mood during the winter months, especially when people tend to feel sluggish and depressed. Proper yoga practices that target key muscle groups can help seniors stay active, relaxed, and pain-free during the winter months.

10 yoga practices that seniors should do in winter

Here are 10 yoga practices for older adults to reduce stiffness and pain during the cold season.

1. Skandha Chakra (Shoulder Rotation)

Relieve stiff shoulders, improve upper body movement, and promote blood circulation in the neck and upper back. Here’s how to do it:

• Sit upright with your back straight.
• Place your fingertips on your shoulders.
• Rotate your elbows forward in a wide circle.
• Repeat 10 to 15 revolutions, then reverse direction.
  Keep your breathing slow and steady.

2. Manibandha Chakra (Wrist Rotation)

Relieve wrist stiffness and improve joint lubrication. This is especially helpful for older people with arthritis or weak wrists. Here’s how to do it:

• Stretch your arms out in front of you.
• Gently clench your fists.
• Rotate your wrist 10 times clockwise.
• Rotate counterclockwise 10 times.
• Perform the movements slowly and gently.

3. Mushtika bandana (open and closed fist)

“It strengthens your hand muscles, increases grip strength, and reduces finger stiffness in cold weather,” explains Narang. Here’s how to do it:

• Stretch your arms out in front of you.
• Clench your fists tightly.
• Open your palms wide and fully extend your fingers.
• Repeat 15-20 times.
• Maintain smooth breathing throughout.

4. Janu Chakra (knee crank)

Increases knee mobility, reduces joint stiffness, and supports smooth walking. Here’s how to do it:

• Sit down with your legs stretched out in front of you.
• Bend one knee toward your chest.
• Hold your thighs and rotate your knees in a circular motion.
• Perform 10 rounds clockwise and counterclockwise.
• Switch legs and repeat.

5. Golf chakra (ankle rotation)

Reduces ankle stiffness, improves balance, and supports better movement in winter. Here’s how to do it:

• Sit comfortably with your legs stretched out.
• Lightly lift one leg.
• Rotate your ankle clockwise 10 times.
• Rotate counterclockwise 10 times.
• Switch to the other leg.

6. Marjari Vitirasana (Cat and Cow Pose)

Increases spinal flexibility, reduces back stiffness, and relaxes the entire spine. Here’s how to do it:

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• Please come down on your hands and knees.
• Inhale, lower your stomach, and lift your chest into cow pose.
• Exhale and round your spine into cat pose.
• Repeat slowly for 10 to 12 rounds.
• Move slowly in time with your breathing.

7. Titriasana (Butterfly Pose)

The hip joints open, reducing pressure on the lower body and improving pelvic mobility. Here’s how to do it:

• Sit with the soles of your feet together.
• Hold your feet with your hands.
• Move your knees up and down slightly.
• Continue for 20-30 seconds.
• Keep your spine straight.

8. Gatyatmak Meru Vakrasana (Dynamic Seated Spinal Torsion)

It relieves back stiffness, improves spinal flexibility and supports digestion. Here’s how to do it:

• Sit cross-legged.
• Place your right hand behind your back and your left hand on your right knee.
• Twist slightly to the right.
• Return to the center and repeat on the left side.
• Perform 10 dynamic twists on each side.

9. Nauka Sancharanasana (Rowing Pose)

“It strengthens your core muscles and improves your balance while reducing abdominal tension,” says Narang. Here’s how to do it:

• Sit down with your legs stretched out.
• Hold an imaginary oar.
• Lean forward and make a rowing motion.
• Continue for 10-15 rounds.
• Keep your movements gentle and rhythmic.

10. Bhastrika Pranayama

Improves lung capacity, increases energy, warms the body and relieves winter congestion. Here’s how to do it:

• Sit up straight with your shoulders relaxed.
• Please take a deep breath.
• Breathe out forcefully through your nose.
• Continue to inhale and exhale rapidly for 20 to 30 seconds.
• Relax and breathe normally.

Incorporating a gentle yoga practice into your daily routine can significantly reduce winter stiffness.