If you’ve taken up yoga in recent years, you’re not alone: Estimates are that by 2020, 55 million Americans will be practicing yoga. So if the studio feels crowded during your weekly yoga class, there’s a good reason. And as we’ve noted in previous agebuzz posts, there’s a lot of evidence of the mental and physical health benefits of yoga for everyone, including older people.

And now, a new study out of the University of Edinburgh further confirms the value of yoga as you get older. Researchers analyzed 22 previous randomized clinical trials involving yoga and older people to better understand its health benefits. And this meta-analysis found that yoga helped improve physical balance, flexibility and limb strength while reducing depression and improving sleep and vitality. Talk about multi-tasking! And because it can be modified to accommodate age-related medical conditions or limitations, yoga is an ideal activity that packs a lot of power with little punch. So lay flat, bring your arms overhead and read here.

And if you want to avoid the crowded studio? There are lots of resources available to help you practice yoga within the confines of your own home. The website Sixty and Me has just made available on YouTube, free for the first time, their eight videos of Chair and Gentle Yoga. For further suggestions regarding Chair Yoga poses, take a seat and click here. Finally, if you’re interested in the connection between better sleep and yoga, stretch out on your mat and glance here.