Advanced Balance Poses and Chair Yoga for Senior Citizens

I have designed this series of balance poses with senior citizens in mind. But these are beneficial for anyone looking to improve their stability. Remember to always listen to your body and don’t do anything that doesn’t feel safe or comfortable. It is also very important to get clearance from your doctor before starting any exercise program. Additionally, if you’re very new to any kind of exercise or suffer from dizziness, it’s important to have someone nearby while you do these exercises.

Postural imbalance can happen for a number of reasons. The biggest accompanying risk is the possibility of falls and fractures. The good thing is that balance can improve with regular practice! Just like our muscles become stronger the more we use them, our balance improves the more we do balance exercises. So, be regular and consistent with your practice to enjoy the rewards of an active and healthy life for years to come!

Middle age woman smiling happy and happy practicing Half Moon Pose or Ardha Chandrasana.

This is the final class of the series, and it includes some challenging balance poses like Half Moon Pose (Ardha Chandrasana) and Warrior III Pose (Virabhadrasana III). Therefore, the class begins with joint activation exercises to prepare you for the flow. It then gently guides you into more advanced balances through dynamic repetitions and uses the chair for support. (the intermediate class can be found here)

To get the most out of this class, come with an attitude of playfulness, and don’t be too serious. Listen to your body, don’t push yourself too much, and instead focus on enjoying the experience.

Balance Poses: Exercises Level 3


Reprinted with permission from Namita Piparaiya/
Namita Piparaiya

Namita Piparaiya is a Yoga and Ayurveda Lifestyle Specialist and the founder of Yoganama. A former corporate executive, she spent over a decade, from management trainee to business head, with leading MNCs including Citibank, Aviva, and Generali before finding her true calling in Yoga.

As part of her wellness journey, she has completed over 700 hours of Yoga Alliance certified training in Hatha Yoga. She has also studied Pranayama, Ayurveda, Yoga Philosophy, and Indian scriptures from some of the most reputed institutions and teachers in India and abroad. These include courses and workshops across Oxford Centre for Hindu Studies, Cambridge Summer School, eCornell, The Himalayan Institute (USA), David Frawley’s American Institute of Vedic Studies, Chinmaya Mission, India Yoga, Paulie Zink (founder of Yin Yoga), and BNS Iyengar (Mysore). Her approach is, therefore, holistic and unique, bringing together all her experiences to build a strong connection between the body, breath, mind, and one’s inherent constitution and nature.

Namita is acclaimed as one of the leading Yoga influencers in India, with a very engaged and dedicated following across social media platforms. She has been featured and published by India Today, Statesman, The Week, Business World, Elephant Journal, Cosmopolitan, Grazia, and other leading publications in India and abroad.

Namita is an Honours graduate in Mathematics from Delhi University and has an MBA from Symbiosis (SCMHRD), Pune. An avid traveler, she visited 53 cities across 15 countries in 2019, exploring the philosophies, cuisines, and customs of different cultures. She lives in Mumbai, India.

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