As India Ages, Yoga Can Help Seniors Stay Healthier And Independent: Prof. (Dr.) Kashinath Samagandi

India is ageing at an unprecedented pace – according to the United Nations Population Fund (UNFPA), by 2050, one in every five Indians will be a senior citizen – bringing with it a sharp rise in chronic diseases, frailty, dementia and mental health disorders.

Against this backdrop, yoga is increasingly being recognised not only as a wellness practice but also as an evidence-based public health intervention that can help delay age-related decline, improve physical and mental well-being, and support healthy ageing. In an interview with Archana Jyoti, Prof. (Dr.) Kashinath Samagandi, Director, Morarji Desai National Institute of Yoga (MDNIY), an autonomous institution under the Union Ministry of Health and Family Welfare, explains how scientific research is strengthening yoga's role in preventive healthcare, the institute's ongoing initiatives, and why the foundations of healthy ageing must begin decades before old age.

Q: The World Health Organization (WHO) describes healthy ageing as more than just the absence of disease. How do you define healthy ageing, and what are its key pillars in the Indian context?

The World Health Organization rightly emphasises that healthy ageing is not merely the absence of disease but the ability to maintain functional capacity, independence, and overall well-being throughout life. The Indian knowledge system views ageing as a Swabhava Vikara—a natural and inevitable process. Healthy ageing, therefore, is about enabling individuals to remain physically active, mentally resilient, socially engaged, and functionally independent throughout life. Its key pillars include a balanced and nutritious diet (Ahara), a healthy daily routine (Vihara), regular yoga and physical activity, adequate sleep, stress management, and preventive healthcare. Together, these practices promote longevity, improve quality of life, and help people age with dignity and vitality.

Q: India's elderly population is growing rapidly. Many seniors struggle with conditions such as hypertension, diabetes, arthritis, and declining mobility. How can yoga be integrated into preventive healthcare strategies for managing these age-related disorders?

Healthy ageing begins much before old age. The lifestyle choices we make during our early and middle years significantly influence our health in later life. Therefore, yoga should be viewed not only as a therapeutic intervention but also as a lifelong preventive healthcare practice.

Yoga can be integrated into preventive healthcare at multiple levels—through community-based wellness programmes; primary healthcare facilities and health & wellness centres; workplace wellness initiatives; and healthy ageing programmes for senior citizens. Regular practice of Yogasana, Pranayama, and meditation helps improve flexibility, balance, muscle strength, stress resilience, and overall functional ability. Evidence also suggests that yoga can serve as a valuable complementary intervention in the prevention and management of lifestyle-related disorders such as hypertension, diabetes, arthritis, and mobility-related issues, alongside appropriate medical care.

For older adults, yoga practices should be individualised and delivered under the guidance of certified yoga professionals to ensure safety and effectiveness. At MDNIY, we promote evidence-based yoga through research, training, and yoga therapy services to integrate yoga into preventive and promotive healthcare and enable people to age with better health, independence, and dignity.

Q: Loneliness, anxiety, and depression are increasingly being recognised as major health concerns among older adults. Can yoga play a role in addressing these mental health-related challenges, and if so, how?

Yes, yoga can play a meaningful role in addressing loneliness, anxiety, and depression among older adults, both as a preventive and supportive approach.

Yoga works at multiple levels. Through practices such as Asanas, Pranayama, and meditation, it helps regulate the nervous system, reduce the stress response, and improve emotional stability. Yogic awareness encourages individuals to observe their thought patterns without becoming overwhelmed by them, helping to break cycles of negative thinking that are often associated with anxiety and depression.

Equally important is the psychological and social dimension. Participation in group yoga sessions fosters a sense of community, belonging, and emotional connection, significantly reducing feelings of loneliness and social isolation. This "yoga fraternity" becomes a supportive environment where older adults can reconnect socially and emotionally, which is crucial for their overall well-being.

Over time, regular yoga practice promotes a more positive outlook, improves sleep quality, and enhances resilience. It can also complement conventional medical care by improving adherence to treatment, supporting mood regulation, and enhancing overall response to therapy, thereby contributing to better mental well-being and quality of life among older adults.

Q: Could you share some of the latest research findings or ongoing studies that demonstrate yoga's impact on healthy ageing and quality of life?

Healthy ageing is not just about increasing lifespan—it is about improving healthspan and quality of life. At MDNIY, we are committed to generating robust scientific evidence that establishes yoga as an effective, evidence-based intervention for healthy ageing.

One of our studies, "Age-related Changes in Cardiovascular System, Autonomic Functions, and Levels of BDNF of Healthy Active Males: Role of Yogic Practice" (2014), conducted at MDNIY, demonstrated that regular yoga practice significantly improved cardiovascular health by reducing blood pressure and heart rate, enhancing heart rate variability and autonomic balance, lowering stress hormones such as cortisol, and increasing Brain-Derived Neurotrophic Factor (BDNF), a key biomarker associated with brain health and healthy ageing.

Building on this evidence, our study "The Impact of Yoga on Ageing Physiology" (2024), conducted at MDNIY, highlights yoga's role in improving muscle strength, balance, flexibility, cognition, and functional independence while reducing frailty and enhancing overall quality of life in older adults.

Further, our research "Neurobiological and Anti-ageing Benefits of Yoga" (2024), conducted at MDNIY, demonstrates that yoga influences fundamental biological mechanisms of ageing by reducing oxidative stress and chronic inflammation, supporting neuroplasticity, preserving cellular health, and promoting healthy ageing at the molecular level.

Q: Despite growing awareness, many elderly people feel yoga is physically demanding or suitable only for the young. How can Yoga be adapted for people with limited mobility, chronic illnesses, or advanced age?

It is a common misconception that yoga is limited to complex physical postures and strenuous flexibility. In reality, authentic yoga is a holistic science that addresses multiple dimensions of health—physical, physiological, emotional, and mental.

For individuals with advanced age, limited mobility, or chronic illness, yoga can be adapted through gentle Yogic Sukshma Vyayama (micro-circulation movements), supported chair yoga, and prop-assisted yoga practices. These low-impact modifications safely improve range of motion, motor stability, and neuromuscular coordination without placing undue strain on the body.

In therapeutic settings, yoga serves as an integrative therapy that complements conventional medical treatment, supporting recovery and helping individuals cope better with chronic health conditions.

Furthermore, simple Pranayama practices such as Anulom Vilom (alternate nostril breathing), Ujjayi (victorious breath) and Bhramari (humming bee breath), along with Omkar chanting and Yoga Nidra (guided relaxation), are exceptionally well tolerated by older adults. These practices help activate the parasympathetic nervous system, reduce cortisol levels, alleviate feelings of loneliness and chronic anxiety, and significantly improve overall quality of life.

Q: What are the key programmes, innovations, or outreach initiatives currently being undertaken by MDNIY to expand the reach of yoga across different sections of society, including senior citizens, women, and rural populations?

We at MDNIY continue to expand yoga's reach as a public health intervention. This year, during the 100th Countdown to Yoga Mahotsav 2026, we launched the Yoga Protocol for Non-Communicable Diseases (NCDs) and Target Groups. Designed for chronic conditions such as hypertension, diabetes, and bronchial asthma, these protocols empower citizens to proactively manage their health, improve physiological resilience, and promote well-being across all stages of life.

To further strengthen social inclusivity, the Ministry of Ayush launched the second edition of Yoga Sangam ahead of International Day of Yoga 2026, which witnessed over 8 lakh registrations for mass yoga events, fostering a nationwide movement for collective wellness. Through these systematic outreach programmes, MDNIY is translating the evidence-based therapeutic benefits of Yoga into an accessible public health movement that reaches communities across India.

Q: Can healthy ageing begin only after retirement, or should the foundations for it be laid much earlier in life? What habits do you recommend people adopt in their 30s and 40s?

Healthy ageing certainly does not begin after retirement—it begins much earlier. The choices we make in our 30s and 40s lay the foundation for our physical, mental, and emotional health in later life. Regular yoga, daily physical activity, a balanced diet, adequate sleep, stress management, and periodic health check-ups are lifelong investments in healthy ageing.

Developing these healthy habits early helps reduce the risk of non-communicable diseases such as diabetes, hypertension, obesity, and cardiovascular disorders, while also improving mental resilience, mobility, and functional capacity as we grow older.

Q: What misconceptions about ageing and yoga do you encounter most often, and how would you like to see society change its perception of growing older?

One of the most common misconceptions is that yoga is only for the young, the very fit, or those who are naturally flexible. This is simply not true. Yoga is for every age and every body. Its practices can be adapted to an individual's age, health condition, and physical ability, making them both safe and beneficial for older adults when practised under proper guidance.

Another widespread misconception is that ageing inevitably means decline, dependence, and a reduced quality of life. While ageing is a natural process, how we age is greatly influenced by our lifestyle choices. Yoga promotes healthy ageing by improving strength, balance, flexibility, breathing capacity, mental well-being, and emotional resilience. Growing scientific evidence also suggests that regular Yoga may support healthy brain function and improve biological markers associated with healthy ageing, reinforcing its role as a lifelong health practice.

I would like society to view ageing not as a period of limitation but as a stage of opportunity—one that can be lived with vitality, independence, dignity, and purpose. Our goal at MDNIY is to promote Yoga as a preventive and promotive healthcare practice that empowers older adults to remain active, confident, and engaged members of society.