10 yogic practices for seniors to get rid of stiffness during winter | XpertsReviews.com

The cold winter months often bring more than just crisp mornings; Many older adults experience stiffness, joint pain, slow movements, and reduced flexibility. As the temperature drops, muscles naturally contract, making everyday tasks slightly more difficult. This is where certain yogic practices come into play. It doesn’t just stretch the body; it helps calm the mind, improve blood circulation and improve mobility.

How Yoga Helps Relieve Chronic Pain and Stiffness

Yoga combines simple postures, conscious breathing and slow movements that help relax tense muscles, reduce discomfort and allow joints to move freely. Regular practice further reduces the risk of injury and helps maintain strength, balance and stability. According to yoga practitioner Shynee Narang, consistent practice can also improve mood in winter, especially when people tend to feel lethargic or depressed. With proper yogic practices targeting major muscle groups, seniors can stay active, relaxed and pain-free throughout the winter.

10 yoga practices seniors should practice in winter

Here are 10 yoga practices for seniors to reduce stiffness and pain during the colder months:

1. Skandha Chakra (shoulder rotations)

It helps loosen stiff shoulders, improves upper body mobility and increases blood circulation to the neck and upper back. Here’s how to do it:

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

2. Manibandha Chakra (wrist rotations)

It relieves wrist stiffness and improves joint lubrication, which is especially helpful for older adults with arthritis or weak wrists. Here’s how to do it:

• Extend your arms in front of you.
• Make soft fists.
• Rotate wrists clockwise for 10 revolutions.
• Turn counterclockwise for 10 turns.
• Keep the movement slow and gentle.

3. Mushtika Bandhana (Opening and closing your fists)

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

• Stretch your arms forward.
• Clench your fists tight.
• Open your palms wide, fully extending your fingers.
• Repeat 15 to 20 times.
• Maintain gentle breathing throughout.

4. Janu Chakra (knee crank)

It improves knee mobility, reduces joint stiffness and promotes smoother walking. Here’s how to do it:

• Sit with your legs extended forward.
• Bend one knee toward your chest.
• Hold the thigh and rotate the knee in a circular motion.
• Make 10 turns clockwise and counterclockwise.
• Switch legs and repeat.

5. Goolf Chakra (ankle rotation)

It helps reduce ankle stiffness, improves balance and promotes better movement in winter. Here’s how to do it:

• Sit comfortably with your legs straight.
• Lift one foot slightly.
• Rotate the ankle 10 times clockwise.
• Turn counterclockwise 10 times.
• Switch to the other leg.

6. Marjari – Bitilasana (Cat and Cow Pose)

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

• Get on all fours.
• Inhale, lower your stomach and lift your chest, cow pose.
• Exhale, around the spine, cat pose.
• Gently repeat 10 to 12 rounds.
• Move slowly and follow your breathing.

7. Titliasana (butterfly pose)

It opens the hips, reduces tightness in the lower body and improves pelvic mobility. Here’s how to do it:

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

8. Gatyatmak Meru Vakrasana (dynamic seated spinal twist)

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

• Sit cross-legged.
• Place your right hand behind and your left hand on your right knee.
• Gently turn to the right.
• Return to center and repeat on the left side.
• Do 10 dynamic twists on each side.

9. Nauka Sanchalanasana (Boat Oar Pose)

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

• Sit with your legs straight.
• Hold imaginary oars.
• Lean forward and perform rowing movements.
• Continue for 10 to 15 rounds.
• Keep the movement gentle and rhythmic.

10. Bhastrika Pranayama

It improves lung capacity, increases energy, warms the body and eliminates congestion in winter. Here’s how to do it:

• Sit up straight with your shoulders relaxed.
• Inhale deeply.
• Exhale forcefully through your nose.
• Continue rapid inhalation and exhalation for 20 to 30 seconds.
• Relax and breathe normally.

Incorporating gentle yoga practices into your daily routine can significantly reduce winter stiffness!