As we grow older, maintaining mobility becomes essential—not just for comfort, but for independence. Mobility is what allows you to bend, twist, reach, and move through daily life with ease. Unlike flexibility, which is passive, mobility is active and keeps your joints and muscles healthy and strong.

The good news? Yoga can help. Here are five accessible yoga poses that promote mobility in key areas of the body. These can be done at your own pace. No special equipment required beyond a chair, a wall, or other sturdy support.

5 Yoga Poses to Support Mobility

1. Seated Cat-Cow

Supports: Spinal mobility, posture, and breath awareness

Why it matters: Spinal mobility naturally decreases with age due to changes in the spine's structure and surrounding tissues. This can lead to stiffness, pain, and reduced flexibility, which in turn impact posture and movement. A mobile spine helps you twist, bend, and breathe more deeply—all important for daily functioning.

How to do it:

1. Sit tall toward the edge of a chair with feet flat on the floor and hands resting on your thighs.

2. As you inhale, arch your spine, lifting your chest and chin.

3. As you exhale, round your back, gently tucking your chin towards your chest.

4. Move slowly, allowing your breath to initiate the movement for 6 rounds.

2. Standing Side Bend

Supports: Side body and ribcage mobility

Why it matters: Rib cage mobility naturally decreases with age, impacting breathing capacity and efficiency. This reduction in rib movement can lead to a decrease in the ability to take deep breaths, potentially affecting overall respiratory function. Additionally, lateral movement aids in functional daily tasks, such as reaching.

How to do it:

1. Stand with your feet hip-width apart, left hand resting lightly on a chair or wall for support.

2. On an inhale, raise your right arm overhead.

3. As you exhale, gently arch your torso to the left.

4. Return to center with your next inhale. Repeat 3 times per side.

Variation: If balance is a concern, this can also be done seated.

3. Standing Hula Hoop Hip Circles

Supports: Hip mobility and core engagement

Why it matters: Hip problems are common as we age due to changes in muscle strength and the hip joints. Healthy hips are crucial for walking, getting up from chairs, and maintaining balance and stability. I regularly encourage students to incorporate hip mobility exercises into their daily routine.

How to do it:

1. Stand tall with your hands on your hips.

2. Imagining you have a hula hoop around your waist, slowly begin to circle your hips clockwise.

3. After 6 rounds, reverse and circle your hips counterclockwise for 5-8 rounds.

Tip: Do this 3-4 times a day, especially after prolonged periods of sitting.

4. Ankle Rolls and Heel-To-Toe Rocking

Supports: Ankle and foot mobility, balance, and gait

Why it matters: Aging brings about stiffer tissues, reduced range of motion, and potential muscle weakness, impacting how the feet absorb impact and propel movement. This can lead to pain, falls, and difficulty with everyday activities, such as walking and climbing stairs. Do the following movements several times a day.

How to do it:

1. While standing with one hand on a wall or the back of a chair, lift your right foot so the heel is off the ground.

2. Make 5 slow circles with your ankle. Breathe steadily and freely.

3. Repeat in the opposite direction. Switch legs and repeat.

4. Then, with both feet on the ground, rock forward onto your toes, lifting both heels.

5. As you exhale, lower your heels, rocking your weight back and lifting your toes. Repeat 4-6 times.

5. Standing Twist with Arm Reach

Supports: Thoracic spine rotation, core mobility, coordination

Why it matters: As we age, our spinal discs naturally lose hydration and height, and the supporting muscles and ligaments of the spine can weaken, leading to stiffness and a decreased range of motion. Regular twisting exercises directly help counter these changes and promote healthier, safer movement, like turning while driving or reaching across your body.

How to do it:

1. Stand with feet hip-width apart, arms by your sides.

2. On an inhale, sweep your arms forward and overhead.

3. As you exhale, twist your torso to the right, opening and lowering your arms to shoulder height.

4. Inhale to return to the center. Then twist to the other side.

5. Exhale to lower arms by your sides. Repeat 3 more times.

Tip: You can also do this seated.

Consistency Over Intensity

While these movements may seem simple, when done regularly, they help maintain the mobility that supports your daily life—from getting dressed in the morning to walking with confidence.

💡 Ready to try this practice? It’s part of my Move Well, Live Well Video Membership—a collection of short, accessible videos you can enjoy anytime, anywhere.

Be well!

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Wisdom Tree Yoga’s goal is to share the transformative benefits of yoga with real people living with real-life challenges. We welcome students of all levels, offering a safe, supportive environment that is inclusive, accessible, compassionate, and joyful. Join me, follow me, and stay in touch by clicking HERE.