Spondylitis Pain
Living with spondylitis in your 60s can be challenging — stiffness, aches, and limited mobility often become daily hurdles. But the right kind of yoga, practiced carefully, can help you stay active, reduce discomfort, and maintain a better posture.
For seniors, the focus isn’t on “pushing” into postures but on gentle, mindful movement that supports the spine without strain. Below is a safe, step-by-step sequence designed especially for a 63-year-old managing spondylitis.
Tadasana (Standing Mountain)
Why it helps: Improves spinal alignment, boosts balance, and gently engages core muscles.
How to do it:
Stand with feet hip-width apart, knees soft.
Lift your chest slightly while relaxing your shoulders.
Keep your gaze forward and take 5–6 slow breaths.
Repeat twice.
Tip: Don’t pull the shoulders up — think “lengthen” rather than “lift.”
Shashankasana (Supported Child’s Pose)
Why it helps: Soothes lower back tension and releases stiffness in the mid-spine.
How to do it:
Kneel on the mat with a cushion under the knees.
Lean forward slowly, resting forehead on a pillow or folded blanket.
Arms can extend forward or rest alongside your body.
Hold for 15–20 seconds, breathing deeply.
Ardha Bhujangasana (Half Cobra Stretch)
Why it helps: Strengthens the back muscles without overextending.
How to do it:
Lie on your stomach, forearms on the mat, elbows under shoulders.
Gently lift the chest while keeping shoulders relaxed.
Keep neck neutral, avoiding excessive upward tilt.
Hold for 10–12 seconds, then release.
Setu Bandhasana (Gentle Bridge)
Why it helps: Activates glutes and lower back while opening the front body.
How to do it:
Lie on your back with knees bent, feet flat and hip-width apart.
On an inhale, lift hips slightly while keeping shoulders grounded.
Hold for 5–8 seconds, exhale, and lower slowly.
Repeat 3–4 times.
Supta Matsyendrasana (Mild Supine Twist)
Why it helps: Relieves stiffness in the lower back and hips.
How to do it:
Lie on your back, bend your knees, and place feet flat.
Drop both knees gently to one side while keeping shoulders on the mat.
Turn head to the opposite side for a light stretch.
Hold for 10–15 seconds, then switch sides.
Supta Baddha Konasana (Reclined Bound Angle)
Why it helps: Relaxes the spine, opens hips, and encourages deeper breathing.
How to do it:
Lie on your back, bring soles of feet together, and let knees drop outward.
Place cushions under knees for support.
Rest hands on your belly and breathe slowly for 1–2 minutes.
Breathing Practices
Anulom Vilom: Alternate nostril breathing for 3 minutes to calm the mind.
Bhramari: Gentle humming breath for 1–2 minutes to ease neck and head tension.
✅ Safety Guidelines for Seniors with Spondylitis
Move slowly, avoiding jerks or sudden shifts.
Skip deep forward folds or aggressive backbends.
Stop immediately if you feel sharp pain.
Use yoga props like bolsters, blankets, or chairs for stability.
Check with a healthcare professional before starting any new routine.
🌿 Closing Note
At 63, the goal isn’t to perform complicated yoga postures – it’s to keep the spine mobile, maintain good posture, and reduce discomfort. Practicing these gentle yoga moves daily can help you reclaim flexibility, improve balance, and make everyday movements easier.
Consistency matters more than intensity – so take it slow, breathe deeply, and let your practice become a soothing part of your life.
Frequently Asked Questions
Is yoga really safe for people over 60 with spondylitis?
Yes, gentle yoga can be safe when done correctly. Slow movements and supported poses help improve flexibility and reduce stiffness without putting pressure on the spine. However, it is always best to consult a doctor or physiotherapist before starting.
How often should seniors practice yoga for spondylitis relief?
Practicing gentle yoga three to five times a week is usually enough. Consistency matters more than duration. Even 15 to 20 minutes a day can help ease pain and improve mobility over time.
Can yoga completely cure spondylitis pain?
Yoga cannot cure spondylitis. However, it can significantly reduce pain, stiffness, and discomfort. It also helps improve posture, balance, and overall quality of life when combined with medical care.
Which time of day is best for yoga after 60?
Morning is often ideal because it helps loosen stiff joints and muscles after sleep. That said, gentle evening sessions can also relax the body and improve sleep. Choose a time when your body feels most comfortable.
Are there yoga poses that should be avoided with spondylitis?
Yes, deep twists, intense backbends, and high-impact poses should be avoided. Gentle stretches and supported poses are safer options. Listening to your body is essential to prevent strain or injury.
Do I need special equipment to practice gentle yoga?
No special equipment is required. A yoga mat, a chair, or a cushion for support is usually enough. Props like blocks or straps can make poses safer and more comfortable.
How long does it take to feel relief from yoga?
Some people feel mild relief within a few sessions. For lasting improvement, it may take a few weeks of regular practice. Progress varies depending on age, flexibility, and severity of pain.
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