Free yoga for seniors beginners can be practiced with the following poses: ^{yogajournal.com 2 1}

• Mountain Pose: helps improve posture, balance, and overall strength. Stand with feet hip-width apart and arms by your sides. Inhale and lift your arms overhead. Exhale and lower your arms.
• Chair Pose: strengthens the legs and core while also improving balance. Stand with feet together and arms by your sides. Inhale and raise your arms overhead. Exhale and bend your knees as if sitting on a chair.
• Warrior II: stretches and strengthens the hips, shoulders, and legs. Stand with feet wide apart and arms parallel to the floor. Turn your right foot out and bend your right knee. Keep your left leg straight and gaze over your right hand.
• Triangle Pose: stretches the hamstrings, hips, and spine. Stand with feet wide apart and arms parallel to the floor. Turn your right foot out and reach your right hand toward your right shin. Lift your left arm up and look at your left hand.
• Tree Pose: improves balance and concentration. Stand with feet together and arms by your sides. Lift your right foot and place it on your left inner thigh or calf. Bring your palms together at your chest or overhead.
• Downward Facing Dog: stretches the back, shoulders, and legs. Start on your hands and knees. Tuck your toes and lift your hips up and back. Straighten your arms and legs and press your heels toward the floor.
• Cat-Cow Stretch: loosens the spine and neck. Start on your hands and knees. Inhale and arch your back, lifting your chest and tailbone. Exhale and round your back, tucking your chin and tailbone.
• Bridge Pose: strengthens the back, glutes, and hamstrings. Lie on your back with your knees bent and feet flat on the floor. Lift your hips and press your feet and arms into the floor. Interlace your fingers under your back and squeeze your shoulders together.

Alternatively, you can practice yoga in a chair with poses such as Bharadvaja’s Twist, Cow Face Pose, Eagle Pose, Extended Triangle Pose, Firefly Pose, and Reverse Warrior. ^{yogajournal.com 2}