Move · Videos · Yoga · 20 min

Gentle Standing Yoga for Seniors and Beginners

Gentle Standing Yoga for Seniors and Beginners — video by Ocean Vayu Yoga Play · 19:45

Video by Ocean Vayu Yoga on YouTube · Open on YouTube

A standing class with no floor work apart from the final rest: arm sweeps and neck turns, gentle twists and spine rolls, Warrior II, chair pose, triangle and peaceful warrior, side bends, then tree pose for balance and a rest lying down or in a chair. A good next step after chair yoga.

  • 20 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Mountain pose: sweep the arms up, bring the hands to the heart and settle into a smooth breath. 0:15
  2. Lift one arm and gaze the other way, sweep the arms wide, then swing each arm back for a gentle twist. 1:14
  3. Bend the knees as the arms sweep back, then hands on the thighs to arch, round and dip each shoulder in. 3:43
  4. Warrior II, then rest the forearm on the bent knee and reach the top arm over; each side. 5:42
  5. Chair pose, then triangle and peaceful warrior, one side then the other. 7:29
  6. Wide-legged fold, hands clasped behind; stay level if you have high blood pressure or glaucoma, and rise slowly. 9:53
  7. Wide squat with the toes out and cactus arms, then straighten into star pose with the arms wide. 11:08
  8. Side bends holding the wrist, each side, then twists to the right and left with the arms at shoulder height. 12:02
  9. Tree pose: foot on the ankle or calf, holding a wall or chair if wobbly; then the other side. 13:48
  10. Final rest lying down or in a chair, relaxing from the face down to the toes, then sit up slowly. 15:00

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the upper body level in the wide forward fold if you have high blood pressure or glaucoma
  • Rest the foot on the ankle or calf in tree pose and hold a wall or chair if balance is wobbly
  • Rise up slowly from folds so you don't get dizzy

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadwarrior lunges, chair pose, wide-leg folds
  • Knees takes loadwarrior II, chair pose, peaceful warrior, knee bends
  • Neck movesgaze turns and chin drops with arm sweeps
  • Shoulders movesarm sweeps, arms held out wide
  • Upper back movesstanding twists, spine rolls, side bends
  • Lower back movesspine rounding, wide-leg folds, side bends
  • Ankles & feet movesstanding poses, tree pose
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a wall or chair in tree pose; keep folds half-way; rest in a chair

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Ocean Vayu Yoga; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety