Yoga and Stretching Exercises
Do each stretching exercise 3 to 5 times at each session. Slowly and smoothly stretch into the desired position, as far as possible without pain. Hold the stretch for 10 to 30 seconds. Relax, breathe, then repeat, trying to stretch farther.

Yoga and Older Adults

Buddy Stretch

Calf

Lower Back Stretches

Hip

Thigh (Standing)

Thigh (Floor)

Back of Leg

Back of Leg (Floor)

Ankle

Upper Back Stretches

Back 2

Back 1

Chest

Upper Body Stretches

Shoulder and Upper Arm

Shoulder

Neck

Getting Up from the Floor

Getting Down on the Floor
If you’ve had hip or back surgery, talk with your doctor before doing lower-back flexibility exercises.
Progressing
As you become more flexible, try reaching farther in each exercise. But don’t go so far that it hurts.