Yoga for All Ages: Tailoring Your Practice to Different Life Stages

Anyone can benefit from the practice during any stage of life!


Mother and daughter doing yoga.

(Svitlana Bezuhlova /

Yoga is a timeless practice that offers benefits for people of all ages. Whether you seek a playful practice, a rigorous stretch, or meditative relief, yoga can provide benefits tailored to your specific needs. Regardless of your level of expertise, if you practice regularly, you can feel good  from head to toe. Discover how to tailor your practice to different life stages, regardless of age.

Yoga for Kids

Childhood represents a time of playfulness, imagination, and boundless energy. Yoga offers a great physical outlet for children to express themselves, manage emotions, and release energy, according to a blog on the Arizona Early Childhood Network.. It also teaches discipline as they work on focusing their minds. Plus, it’s a great way for parents to share an activity with their little ones!

In the early stages of life, this playful animal-inspired pose series will help stretch children’s growing bodies and increase their flexibility. Start on all fours. Then arch your back towards the ceiling and look at your belly to enter the cat pose. Then gently move into cow pose by rounding your back towards the ceiling and looking upwards. Repeat as needed.

a child in the cow pose.

(narikan /

Yoga for Teens

Coming of age during your teenage years comes with a lot of changes and growth — which aren’t always easy. That makes yoga an especially beneficial practice for teens to ease stress, support mental health, and boost self-esteem, according to the teaching website Tummee

Yogi Squat 
This grounding pose will help calm the mind. It also releases tension in the lower back and counteracts the negative physical effects of sitting at a desk in class all day. Start in a standing position with feet hip-width apart. Lower into a squat, keeping heels grounded. Place hands in front for support, or in prayer for an added stretch. Breathe deeply and hold as you center and ground into the pose.

Teenage girls beginning a yoga session.

(Milica Nistoran /

Yoga for Adults

Adulthood marks the chapter of full physical and intellectual maturity. But, adults often juggle multiple responsibilities, and yoga can provide a sanctuary to recharge and maintain health. According to Forbes, yoga also keeps muscles strong, improves balance, and maintains flexibility, which help prevent injuries and improve quality of life for adults.

Downward Facing Dog 
Possibly one of the most well-known poses, the downward facing dog may seem easy at first but can take practice to fully perfect this whole-body pose. This pose stretches everything from your spine and upper body to your legs and calves, according to verywell fit. Start on all fours with hands shoulder-width apart. Inhale as you press your hands into the mat. Lift your hips to the ceiling and straighten your legs as much as you can. Hold for several breaths. 

man in the downward facing dog yoga pose.

(Mangostar /

Yoga for Seniors

The golden years represent a time to celebrate the remarkable journey that is life with grace and positivity. Seniors benefit from yoga's gentle approach to maintaining mobility and supporting mental health. According to the Yoga Journal, it helps keep muscles active and maintain flexibility, both important factors to feel your best with age. 

Reclining Twist
This restorative yoga pose releases tension and increases flexibility, particularly in the lower back, reported Forbes. Enter the reclining twist pose by laying on your mat facing up. Extend your arms to the side, palms facing up. Draw your knees in toward your chest, and drop your knees to the right. Stretch your left shoulder blade toward the floor. Hold for several breaths before repeating on the opposite side.

Seniors in a yoga class.

( - Yuri A /