The Ground Beneath Your Feet: Yoga for Strength and Stability

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

Aging gracefully is about more than just a cheerful attitude and sunscreen—it’s about staying strong, stable, and upright. Balance and stability aren’t just for gymnasts; they’re key to maintaining independence and confidence as we age. The good news? Yoga for stability offers a gentle, effective way to improve balance, build strength, and reduce the risk of falls (Schmid et al., 2010). Let’s explore how yoga can keep you steady and sure-footed at any stage of life.

How Yoga Supports Stability

1. Enhances Core Strength

Your core isn’t just for six-packs; it’s the foundation of your balance. Yoga poses like Mountain and Warrior III strengthen muscles in the abdomen, hips, and lower back, providing a solid base for everyday activities (Youkhana et al., 2016).

2. Improves Proprioception

Proprioception—your body’s ability to sense its position in space—can dwindle with age, leading to wobbles. Yoga sharpens this skill through slow, deliberate movements, enhancing body awareness and coordination (Schmid et al., 2010).

3. Builds Confidence

Falling is a big concern for many seniors, but yoga can help ease that fear. Mastering poses like Toe Stand Pose not only improves balance but also boosts self-assurance, proving you’ve got what it takes to stand tall (Tiedemann et al., 2013).

Beginner-Friendly Yoga Poses for Stability

Ready to get grounded? Try these gentle yoga poses:

Mountain Pose (Tadasana): Stand tall, feet together, and arms relaxed. Focus on feeling the ground beneath your feet—your steady foundation.

Toe Stand Pose (Padangusthasana): Rise onto your toes while keeping your hands on a chair for support. Hold for a few seconds to strengthen ankles and improve stability.

Warrior III (Virabhadrasana III): With hands on a wall or chair, hinge forward at the hips and extend one leg straight back. This pose strengthens back, legs and enhances balance.

Tips for Practicing Yoga for Stability

• Support Is Cool: A chair or wall is your best friend for extra stability.

• Move Like Molasses: Slow, mindful movements help strengthen muscles and improve balance.

• Consistency Is Key: Practice a little yoga every day for the best results.

Regain Confidence with Every Step

Don’t let stability slip through your fingers—or feet! Download the Young Heart Yoga App today for yoga sequences tailored to seniors. Improve your balance, build strength, and find the confidence to enjoy life’s adventures, one steady step at a time.

About the Author

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life. 

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References

• Schmid, A. A., Van Puymbroeck, M., & Koceja, D. M. (2010). Effect of a 12-week yoga intervention on fear of falling and balance in older adults: A pilot study. Archives of Physical Medicine and Rehabilitation, 91(4), 576–583. https://doi.org/10.1016/j.apmr.2009.12.018

• Youkhana, S., Dean, C. M., Wolff, M., Sherrington, C., & Tiedemann, A. (2016). Yoga-based exercise improves balance and mobility in older adults: A systematic review and meta-analysis. Age and Ageing, 45(1), 21–29. https://doi.org/10.1093/ageing/afv175

• Tiedemann, A., O'Rourke, S., Sesto, R., & Sherrington, C. (2013). A 12-week Iyengar yoga program improved balance and mobility in older community-dwelling people: A pilot randomized controlled trial. The Journals of Gerontology: Series A, 68(9), 1068–1075. https://doi.org/10.1093/gerona/glt087