Simple yoga stretches to help ease creaking joints

Ease into your day with eight simple yoga stretches to help your flexibility, reduce joint pain and boost your wellbeing.

a woman practising yoga in front of her sofa

Image credit: Getty Images

By Josephine McGrail | Published - 7 Jul 2025

Yoga isn’t just for the super young and athletic; it's a versatile practice that can be adapted for all ages and fitness levels.

A daily routine of mindful movement and breathing enhances flexibility, reduces joint pain, improves sleep, and cultivates a sense of calm and wellbeing.

I'm a yoga and meditation teacher and former dancer. I've worked with names including, Tim Burton, Elvis Costello and L’Oréal. But when I hit burnout, it was yoga and meditation that helped me reconnect with myself again.

Now I've got eight simple stretches to help your flexibility, ease joint pain and boost your wellbeing.

Josephine mcgrail instructing yoga — Image credit: Josephine McGrail

How yoga can help as we get older

As we age, the body and mind naturally becomes less flexible, balance may decline, and recovery from stress or exertion can take longer.

Yoga helps improve and maintain mental health, mobility, posture, and ease chronic pain- particularly in the hips, knees, and back. Meanwhile, mindfulness (being present and fully engaged in the moment) can improve mental clarity, reduce anxiety, and enhance emotional resilience.

The combination of yoga and mindfulness offers a holistic approach to life.

The movements keep the body strong and supple, while the breathing and meditative practices bring mental peace and focus.

8 simple yoga stretches to start your day

Below is a simple, approachable morning yoga and mindfulness routine suitable for all adults. It can be done at home, requires minimal equipment, and is designed to gently wake up the body and mind.

Preparing for your morning routine

Before you begin, gather a few simple items:

A yoga mat or soft rug
A steady chair
A yoga block or cushion
A blanket for comfort or support
A candle / music / glass of water (optional but helps create a loving welcoming atmosphere that tells your mind: this is my “me time”!)

Always check with your healthcare provider before starting a new physical routine, especially if you have any underlying conditions such as osteoporosis, high blood pressure, or joint issues.

1. Welcoming the day

Breath awareness (2-3 minutes)

Purpose: Calm the mind and bring awareness to the breath. Sit comfortably in a chair or on a cushion on the floor.

Rest one hand on your radiant heart, the other on your relaxed belly. Close your eyes or keep a soft gaze.

Inhale the word “I” slowly through your nose, expanding your belly Exhale the word “Am” gently through your mouth or nose.

Slow down the pace and repeat for 5-10 breaths (until you feel nice and relaxed: ready to welcome the new day).

Woman on the floor holding her heart — Image credit: Getty Images

2. Get the energy flowing

Gentle neck rolls and shoulder circles (2-3 minutes)

Purpose: Release tension and improve mobility in the upper body.

Inhale, lift your shoulders up to your ears. Exhale, roll them back and down.
Repeat this 5 times, then reverse direction.
Gently drop your right ear toward your right shoulder, hold for a breath, and switch sides. Inhale look up, chin to sky.
Exhale look down, chin to chest

3. Mobilising spine

Seated cat-cow (2-3 minutes)

Purpose: Warm up the spine and improve posture.

Sit tall on the edge of your chair (to encourage a straight spine), feet hip distance apart and feet flat on the floor.
Hands relaxing on knees.
Inhale: Arch your back slightly, lifting your chest and looking up (cow). Exhale: Round your back, tucking your chin to your chest (cat).
Repeat for 5-8 breaths.

woman sat on the chair doing cat cow — Image credit: Getty Images

4. Calling in positive energy

Standing mountain pose with arm raises (2-3 minutes)

Purpose: Ground the body, fuel your mind and heart with positivity and lots of gorgeous fresh oxygen- stretch the arms and torso.

Stand with feet hip-width apart.
Inhale, raise your arms overhead, breathing in fresh new positive energy. Exhale, lower your arms slowly, releasing negativity.
Repeat 5 times, moving with your breath.

5. Finding clarity

Assisted tree pose (2-3 minutes)

Purpose: Improve mental focus, balance and strengthen legs.

Stand next to a chair, or a table holding on lightly for support. Shift weight to your left leg.
Place the sole of your right foot on your left ankle or calf (or above the knee).
Bring one or both hands to your heart, sending love and compassion to yourself and the world. Hold for 3-5 breaths, then switch sides.

Woman doing tree pose in the lounge — Image credit: Getty Images

6. Let go

Forward fold with support (2-3 minutes)

Purpose: Stretch the hamstrings and relax the back.

From standing, place your hands on the back of a chair or on a table.
Slowly hinge at the hips and fold forward, keeping knees slightly bent.
Let your head hang or rest it on your arms.
Hold for 5-6 breaths.

7. Improve digestion and spine health

Seated twist (1-2 minutes per side)

Purpose: Gently stretch the spine and aid digestion.

Sit on the edge of a chair, spine tall.
Inhale, bring your hands together (palms touching) in front of your chest. Exhale, twist to the right.
Inhale back to centre Exhale switch to the left.
Repeat, moving from side to side, one breath at a time

chair yoga class — Image credit: GettyImages

8. Practice to close

(5 minutes)

After moving your body, take a few moments to settle into stillness.

Make yourself comfortable in the ways that you know best, lying or sitting down perhaps with your favourite blanket wrapped around you.
Let your eyelids close so your eyes can rest. Inhale slowly for a count of four.
Exhale for a count of six.
Repeat for 3-5 minutes, allowing your breath to become smooth and natural.

You can also silently repeat a calming phrase (mantra) with each breath such as “I Am”, “Let Go” or “I see you – and I love you”

Tips for staying consistent

Start small

Even 10 minutes a day makes a difference.

Use reminders

A sticky note on the bathroom mirror or a morning alarm can cue your practice.

Make it enjoyable

Play soft music, light a candle, or practice near a sunny window or a lush green plant.

Join a group

Many community centres and gyms offer yoga classes specifically for all ages and abilities.

Yoga at Shambala festival — Image credit: Josephine McGrail

A celebration of movement and stillness

Yoga isn't about touching your toes – it's about what you learn on the way down. Remember that every breath and every stretch is a gift to your body and mind.

Whether you’re a beginner or returning to the mat after a break, this morning routine offers a path toward vitality, balance, and peace.

Josephine McGrail is a meditation and yoga facilitator, podcast host, and the author of The Morning Miracle RRP £12.99, Messages of Love RRP £16.99, and Fall in Love with You RRP £18.99.