Concise Yoga Practice for Senior Citizens

The concise yoga practice for senior citizens is meant for persons aged 60 years & above who have usually retired from their active life. The basic purpose of concise yoga practice is to remove lethargy of body & dullness of mind and to stay active. It can be practised daily for half an hour to one hour in early morning hours preferably in empty stomach.

The following asanas and pranayama can be practised as concise yoga practice:


1. Tadasana
2. Dandasana
3. Makarasana
4. Sukhasana
5. Savasana


1. A-kara, U-kara, M-kara, A-U-M Chanting
2. Cin Mudra, Cinmaya Mudra, Adi Mudra, Brahma Mudra
3. Kapalabhati
4. Nadi suddhi pranayama
5. Bhramari pranayama


The yoga session starts with recitation of prayer with mantras and shlokas about glorious manifestations of Universal Power and ends with wishing health, happiness and peace of the mankind.

After attending yoga classes meant for elderly persons for about 9 months in Dhrti Yoga Studio BTM 2nd Stage Bangalore under Qualified Director and Trained Yoga Instructor, I have developed the above concise yoga practice and practising the same since April 26, 2010 for more than 2 years as swadhyaya of yoga daily at home as a senior citizen.

Dr.Mahesh Chandra Panda
Yoga Practitioner

About drmcpanda

Dr. Mahesh Chandra Panda, M.B.B.S.,M.D. Date of Birth:29.02.1948 Retd. (29.02.2008) Chief District Medical Officer Bargarh Orissa India
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16 Responses to Concise Yoga Practice for Senior Citizens

  1. Dr.Krishna Chandra Sith says:

    Dear Dr.Panda,
    I like the concept of ‘Concise Yoga Practice for Senior Citizens’.

    By the by, I am interested to know the qualification & training of your Yoga Gurus.

    Best Wishes
    Dr.Krishna Chandra Sith, M.B.B.S., M.D.
    Retd. Joint Director of Health Services (Medical) Orissa

    • Dear Dr.Sith,
      Thank you for liking the concept of ‘Concise Yoga Practice for Senior Citizens’ as a Medical Expert as well as a Senior Citizen.

      Satya madam (Mrs Satvinder Ramana) is the Director of Dhrti Yoga Studio BTM 2nd Stage Bangalore. Her qualification is M.Sc. (Yoga) from SVYASA (Swami Vivekananda Yoga Anusandhana Samsthana) Yoga University Bangalore. She has more than 12 years of rich experience in yoga as trainer and consultant, and known for her innovative entrepreneurial skills as Yoga Director.

      Vijaya madam (Mrs Vijaya Hariharan) was the Yoga Instructor for yoga classes of elderly persons in Dhrti Yoga Studio during the academic session 2009-2010. She is trained yoga instructor in YIC (Yoga Instructor Course) & trained yoga therapist from SVYASA Yoga University Bangalore.

      Best Regards

  2. Well said.

    Yoga is a detailed mode of exercise and health solution for elderly and all ages. Every mode of exercise requires proper training for best results.

    Yoga also has its set of precautions. Every procedure needs to be learnt and done properly for best results.

    Thanks for referal and love to Sara.

  3. Dharmendra Tripathy says:

    Dear Sir,
    It was really very nice going through your blog.
    I found many new and inspiring information about yoga.

    I have a small query, that always confuse me:
    Is yoga a form of Prayer ?? is it something which make a bond between human and the Almighty ??? or it is just only to make a good health ????

    Waiting for your response,
    Best Regards
    Dharmendra Tripathy
    New Delhi

    • Dear Dharmendra,
      Thank you for reading my blog & posting your valuable comment.

      In my concise yoga practice, I have included ‘Prayer’ as a form of ‘Mantra Yoga’ to augment spiritual health in addition to ‘Asanas & Pranayama’ of ‘Hatha Yoga’/’Raja Yoga’ which remove lethargy of body & dullness of mind and maintain sound physical and mental health.

      • Dharmendra Tripathy says:

        Dear Sir,
        Thank you so much for your reply.

        Prayer,Mantra, Meditation, Contemplation along with the Asanas & Pranayama all come together to make a spiritual heath & yoga. Yes, I do have the belief of concept of spiritual health.

        I am from a brahmin family from Bargarh; I have seen my grandfather, father doing the pooja and yoga since my childhood . My grandfather used to say, ” Dear, everything that you do in life starts from the Almighty God and ends on Him only”. So I fell and follow that same words. So yoga with mantra yoga and asanas is really fruitful and a way to build a spiritual health.

        Enjoying your blog,
        Best Regards
        Dharmendra Tripathy

  4. Vinod Varma says:

    Glad to see Yoga adapted to senior citizens.

    Quite informative, and I am sure it would help our elders to live better and healthy in their old age.

  5. Dr.Binod Bihari Naik says:

    Dear Sir,
    I read the topic ‘Concise Yoga Practice for Senior Citizens’.

    Generally I believe that yoga is for youth and spirituality is for senior citizens, but you have given emphasis on practice of both for later age group. I would like to point out here that yoga is not so easy for a senior citizen to begin without the help of an expert and realised yoga master; but spirituality is gained and infused to a senior citizen when coming in instant association with realised guru.

    Really Sir, your topic on ‘Concise Yoga Practice for Senior Citizens’ gives much encouragement to a senior citizen to practise and lead the blissful yogic way of life forgetting that he is likely to be inflicted with old age disease, decay and death.

    With Regards,
    Dr.Binod Bihari Naik
    Bargarh Odisha

  6. Chandra Kumar Panda says:

    Om Sri Sai Nathaya Namah

    The importance of the practice of Yoga is of very great importance for all human beings from childhood to the octogenarian stage but specifically it has of larger utility for those who are old and designated as senior citizens by the Government.

    It is needless to say that if one is intact from the youth to the age of oldness, it is more fruitful than expectation. But if one is not practicing the same, then one should follow the track for one’s own physical & mental well being which is the sole goal of the practice of Yoga. I have marked one of my distant relative and now neighbour of our locality being retired from the post of A.D.M. is now touching the age of 76+, following the practice of the Yoga of Baba Ramdev and moving, marketing in the street of Bargarh through a Bicycle with a chearful mind and body. He tells me that “I am quite OK due to this Yoga”. So imagine the benefit of this practice of Yoga in an old stage when man is mostly dependable.

    Yours Sincerely,
    Chandra Kumar Panda

  7. V.Nageswara Rao says:

    Dear Sir,
    The Article on ‘Concise Yoga Practice for Senior Citizens’ is well mentioned.

    Thank You for make me aware about the 3 Mantras for yoga practices of elderly persons which include Asanas, Pranayama and Prayer.
    I will definitely share the same with the Senior Citizens known to me and who all can be able to make it practice.

    Your experience of Yoga Practice Training at BTM Layout Bangalore will be definitely helpful; if it will be feasible to arrange at least one day Yoga Camp for Senior Citizens during your next visit to Odisha either at Bhubaneswar or Bargarh as the practical learning will be definitely helpful for them.

    With Regards,
    Jai Sainath
    Bhubaneswar Odisha

  8. Nice to know that you have adapted Yoga and recommended its practice for senior citizens.Sri Aurobindo says-“All life is Yoga”.

    Yoga is for all people irrespective of age and sex.I believe there is difference between Yoga and Yogasana.Meaning of Yoga is well described in Gita and perfect yogi is Yogeswar Krishna.Yogasana are certain postures, different yogasana are applicable for different persons and age groups.Yoga is more related to spirituality and devotion where as yogasana more related to physical body.

    Happy that your blog is more popular now-a-days.

    Posted by-
    Prakash Padhan
    Regional Office-UNICEF,Varanasi(U.P.)

  9. Kedarnath Sahu says:


    As a senior citizen as well as a yoga practitioner having matured knowledge of medical science, in this article you convince us-‘Yoga is for all people’. I think this article is based on your daily experiment in yoga practice.

    Kedarnath Sahu
    Sohela Bargarh Odisha

  10. Romesh Chopra says:

    I have been practicing yoga for the last many years and am free from all ailments. I feel trikona asna and shalabh asna are also very beneficial for senior citizens. I am 73.

  11. I have attended lectures, spiritual talks by faculty members, practical demonstrations of yoga practices by students and witnessed yoga therapy in arogyadham during visitors program conducted for the visitors at SVYASA (Swami Vivekananda Yoga Anusandhana Samsthana) Yoga University Bangalore as Yoga Practitioner, Dhrti Yoga Centre BTM 2nd Stage Bangalore during 2009-2010.I joined the classes of Yoga for Elderly persons in Dhrti Yoga Centre BTM 2nd Stage Bangalore on July 28, 2009.I am practicing Swadhyaya of Yoga at home since April 26, 2010 after attending regular yoga sessions for elderly persons in Dhrti Yoga Studio, BTM 2nd Stage Bangalore from July 28, 2009 to April 22, 2010 for about 9 months.

  12. M.G.Srinath says:

    Dear Sir,

    I am a 69 year old doctor living in BTM layout. I have never, never done or learnt yoga in my life. Is it possible to learn some basic yoga in your institution ? If yes, can you give me some particulars. As I am still working in a full time job, I would like to know if I can meet the time requirement.

    Thanks and regards,
    Dr.M G Srinath

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