Stretching into Confidence: How Yoga Boosts Self-Esteem and Social Engagement in Seniors

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

Aging gracefully isn’t about chasing youth—it’s about celebrating strength, self-worth, and the courage to try something new (like touching your toes without holding your breath). While we can’t slow time, we can stretch into a more vibrant version of ourselves with practices that nurture the body, mind, and spirit. And yoga? It’s one of the most powerful tools for building confidence—and connection—as we age.

Yoga Builds More Than Flexibility

Yoga is often touted for improving mobility and balance, but one of its lesser-known benefits is how it can bolster emotional resilience and self-esteem. A longitudinal qualitative study found that seniors who participated in regular yoga or light exercise felt more capable and motivated to engage in their daily lives. These improvements in self-perception translated into real-world action—less sitting around and more getting out and doing (Gour et al., 2020). Cue the confident grand entrance at the next book club meeting.

Confidence is Contagious (and Chair Yoga Counts!)

Not all yoga happens on a mat. Chair-based yoga is making a name for itself as an accessible practice that supports older adults with multiple health conditions. And the benefits aren’t just physical. One study showed that participants in these programs reported not only increased physical ease but also a boost in their self-confidence and enjoyment of group interaction (Ward et al., 2025). As it turns out, moving gently with others can lead to laughing gently with others—and that’s where the social magic happens.

From “Me Time” to “We Time”

Here’s the big picture: social engagement matters—a lot. Research consistently shows that staying socially connected reduces loneliness, sharpens cognition, and improves overall well-being as we age. And practices like yoga act as a bridge, offering both structure and spontaneity in a shared setting. Group yoga, whether online or in person, creates opportunities for meaningful connection and playful community (MyHomeDoc, 2025). The mat, or chair, becomes a place not just for self-reflection, but social ignition.

Roll Out the Mat—and the Welcome Mat

The bottom line? Confidence and social engagement go hand in hand. Yoga invites us to know ourselves a little better, feel a little stronger, and maybe say “yes” to that afternoon tea or park stroll. So whether you’re stretching solo or sharing a smile in class, know that every breath and movement supports a longer, more connected life.

Ready to feel more confident and connected?

Download the Young Heart Yoga App—designed with older adults in mind. With gentle, guided practices available anytime, it’s your first step toward a more vibrant, socially engaged you.

About the Author

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.

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References

• Gour, P., Choudhary, A., Sahoo, K. C., Jirwe, M., Hallgren, M., Diwan, V. K., Mahadik, V. K., & Diwan, V. (2020). Experience of elderly people regarding the effect of yoga/light exercise on sedentary behavior: A longitudinal qualitative study in Madhya Pradesh, India. Geriatrics, 5(4), 103. https://doi.org/10.3390/geriatrics5040103

• Ward, L., Tew, G., Wiley, L., Rose, F., Maturana Palacios, C. S., Bissell, L., Howsam, J., & Rapley, T. (2025). Perceptions and experiences of chair-based yoga by older adults with multimorbidity: A qualitative process evaluation of the Gentle Years Yoga randomized controlled trial. BMC Geriatrics, 25(1), 153. https://doi.org/10.1186/s12877-025-05782-3

• MyHomeDoc. (2025). The benefits of social engagement for seniors.