Lotus yoga, how to practice yoga is more suitable to recommend several yoga exercises suitable for the elderly?
- How to practice yoga is more suitable to recommend several yoga exercises suitable for the elderly?
- Do you have to be right and then left in Yoga Lotus sitting?
- How does a 50-year-old woman practice yoga?
How to practice yoga is more suitable to recommend several yoga exercises suitable for the elderly?
Cat stretching
Practice: kneel, hands and upper body as close as possible to the ground, stretch the shoulders and the entire low back spine. It can stretch the upper back and middle back, open the shoulder joint, nourish the heart, nourish the spine, stimulate the bladder, and the meridians on the arm, especially the pericardial meridian, stimulate the muscles of the shoulder and oracle bone and relieve the pain in the shoulder and back.
Butterfly style
Practice: the reason why it is called the butterfly position, because this action is to imitate the butterfly slowly vibrating wings state. Sit on the ground or on the bed during practice, keep your upper body upright with each other, hold your feet with both hands, and let your legs swing up and down for 5 minutes a day.
The butterfly style can also be simplified, that is, the soles of the feet are opposite each other, and the upper body is leaned forward for more than ten seconds. Adjust the action intensity according to your bearing capacity. Promote blood flow into the back and abdomen, which helps to eliminate urinary dysfunction and sciatica, stretch the spine and lower back, stretch the medial ligament of the leg, and effectively stimulate the adrenal glands. it can also stimulate the liver meridian, spleen meridian and kidney meridian and the bladder meridian of the lower back through the medial side of the leg, which has a health effect on the male prostate and can adjust the abnormal menstrual period of women. For women, the butterfly also has a very important effect-cleaning the "sanitary dead corner" (pelvis) inside the body and exercising the most difficult part of the body: the hip.
Sphinx with human face
Practice: lie prone, hands on both sides of the shoulders, fingertips as far as possible not to exceed the shoulders. Keep your legs straight, keep your feet on the ground, and roll up your spine with the strength of your back as you inhale next time.
When you can't get up again, use the strength of your arms, push up the upper body, and keep it, don't shrug your shoulders. Take 3-5 breaths at a time and practice a few more times. This action effectively squeezes and stimulates the psoas muscle, adjusts the spine, stimulates the bladder and kidney meridians through the lower back and sacrum, passes through the lung and spleen meridians in the front of the legs, and squeezes and stimulates the kidneys and adrenal glands. Tilting the head back can effectively stimulate the thyroid and parathyroid.
Meditative type
Fold your legs lightly and begin to meditate on yoga. You can choose the scattered plate style: cross your feet, put them under your legs, or you can choose the semi-lotus style: one leg on top of the other.
Special reminder
These movements can be done by men and women, young and old, but at the beginning, you must gently stretch your body at the edge of your limit. You must not pull hard and let your body slowly adapt to further practice.
Do you have to be right and then left in Yoga Lotus sitting?
Not necessarily.
Place your left foot at the base of your right thigh and your right foot at the base of your left thigh with your waist straight and your knees as close to the ground as possible. Lotus sitting is a kind of yoga sitting. Yoga originated in India in 300 BC and has a history of 5000 years.
How does a 50-year-old woman practice yoga?
Yes, but don't exercise violently. Some yoga exercises make the body feel uncomfortable and stop immediately and keep a good mood.
Yoga poses suitable for doing:
1. Sit with your legs gently folded up and begin to meditate on yoga. You can choose the scattered plate style: cross your feet and place them under your legs, or you can choose the semi-lotus style: one leg on top of the other.
2. The cow noodle posture can help us to correct the spine, make the spine soft, straight and straight, and can prevent or even treat spinal diseases. Keep practicing every day, the spine and shoulders will be much more comfortable, the spine will be healthy, people will naturally look young and energetic, I believe this is the original intention of many middle-aged and elderly people to join the yoga team. At the same time, it can also help us treat scapulohumeral periarthritis and fifty shoulders. Note: if you can't hold hands, you can use a towel to grasp both ends of the towel to help complete the posture exercise.
3. Pigeon posture can strengthen lumbar muscles and hip muscles, reduce excess fat in waist, buttocks and hips, flexibility shoulder joints, and stretch arm muscles. When you first learn this posture, you may encounter some difficulties. It doesn't matter. Take your time. Still hold on to the ends of the towel to experience the pull of the body muscles. With the increase of the number of exercises, you will find that you are gradually improving.
4, the boat posture can make the stiff spine and joints move harmoniously, gently massage the abdomen, the visceral function will be in harmony day by day, promote gastrointestinal peristalsis, enhance digestive power, and feel relaxed all over the body. If your legs and abdomen are doing your best and you still can't lift your legs off the ground, use the towel again-place the towel under your calf and grab the ends of the towel to complete this position.