The picture of the raven style on the side of yoga, the introduction of how to use the yoga wheel?
How to use the yoga wheel?
Methods / steps
- one
Ancient yogis used wooden bricks, stones and ropes to help them practice asanas. With the development of the times, more and more yoga aids have been invented, and yoga wheel is one of them.
- two
The yoga wheel can help us open the body and break through the lack of flexibility. More importantly, the yoga wheel can improve the effect of your yoga practice, such as promoting deep stretching, stretching the entire back and shoulders, improving the flexibility of the spine; yoga wheel can promote relaxation, release muscle tension, and so on.
- three
Today, I will introduce 10 ways to use yoga wheel, and you will find that with the help of yoga wheel, yoga practice is so simple! Shoulder opening exercise: the upper body is stretched in a lizard style, with bent knees and instep on the yoga wheel.
- four
Preliminary practice of handstand: the arms are supported under the body, the legs are stretched together and straight, the instep of the foot is attached to the surface of the yoga wheel, and the core of the waist and abdomen is protruding upward in an inverted V shape.
- five
Practice backbending: lie on your waist along the curve of the yoga wheel with your shoulders open and your head back. Scorpion preliminary exercises; stretch the upper body, put the yoga wheel under the abdomen, and straighten your legs back and up.
- six
Leg stretching exercises: stretch one leg straight on the yoga wheel and bend the other leg to stretch the leg. Head-elbow handstand: put the yoga wheel behind the head and grasp the yoga wheel with both hands to complete the head-elbow handstand. Raven practice: put the yoga wheel flat, grab both sides of the yoga wheel with both hands, support the weight of the whole body, and help protect the wrist.
Can I still practice yoga in my fifties?
Of course. Let's take a look at the example first.
Teacher Dong began to practice yoga at the age of 45. The 60-year-old proved to us with 15 years of yoga experience that, in fact, yoga really has nothing to do with age, as long as you want to practice, it is never too late to start.
Can you tell from the picture that this is a 60-year-old grandmother?
When talking about why he practiced yoga, teacher Dong said, "it's very simple. I want to live a higher quality of life. I don't want to live the rest of my life gracefully. I don't want to put a burden on my family. By practicing yoga asana, I first benefit a lot from the physical level. The original severe constipation, vascular migraine, insomnia, waist and leg pain, osteoporosis and other diseases have disappeared."
In fact, yoga at any age can benefit from the practice. If you start practicing when you are young, it means that you can have a good foundation, which will help you when you are older. But as you get older, you become more sensitive to physical changes, so you can experience the benefits of yoga more directly.
Of course, as you get older, you may also notice physical changes, such as slower metabolism, stiff joints and longer recovery time after injury. So your practice should be adjusted accordingly.
It is recommended that you use aids to help reduce weight or stress in certain areas, such as leaning your back against the wall to reduce the pressure on your standing legs so that you can open your pelvis and chest and leave room in your lower back.
You are also advised to pay close attention to your energy levels and not to overwork. On days of low energy consumption, please allow you to lean your back against the wall or hold the posture for a short time in the standing position, and then repeat the practice instead of keeping it for a long time.
Let's take a look at how to adjust your posture to suit yourself.
1, side angle extension
If you feel stiff in this pose, do not hold it for a long time. Or use a wall as a support: stand with your heel against the wall and keep in touch with the wall as you bend your front knee, place your hand on the floor or yoga brick and extend your upper arm to the top.
2, half-moon style
The support of the wall can help you focus on alignment and increase the opening of your chest, rather than struggling for balance. Place your standing feet a few inches from the wall, and then lean your raised feet, shoulders and arms against the wall. As you rotate the front of the torso toward the ceiling, press the back of the thigh into the wall.
3, lower dog style
If you feel tired, rest your head on a pillow cushion, folded blanket or yoga block. After straightening your arms and legs, place your head on the support pad. If you have to bend your elbows to reach the support, raise the support (add a blanket or a yoga brick). If your neck shrinks, please lower the support. Torso up, legs pressed back, head and neck down and still.
4, Balavaga type
Instead of clenching your arms behind your back, place your right hand on the floor or against the wall to help you twist your chest more. This way you can lift your torso evenly down on both sides so that the spine is not under pressure.
5, shoulder handstand
If you feel tired at some point, skip the standing position and focus more on handstands, especially shoulder stands, to stay energetic and spend at least 10 minutes on handstands. If you are too tired to support your shoulders and back, hold them for a few minutes, then put your legs on the chair and transition to ploughing.
Tip:Older people are more likely to have diseases such as spinal problems, reduced bone mineral density and poor flexibility, which can lead to injuries, so it is recommended to practice under professional guidance.
Yes, of course.
Yoga can be practiced at any time, in yoga studios, gyms, because of fitness reasons, it is difficult to tell their age, many yoga practitioners are about 50-year-old women. Because of the flexibility of the women themselves, as long as you practice hard, the split will certainly succeed.
Yoga is a worldwide physical and mental exercise, which can be practiced by anyone, regardless of nationality or age. Nowadays, yoga has become a popular fitness exercise. It can balance metabolism and regulate the body.
People in their fifties will become fatter and fatter with a marked decline in their metabolic ability.. Yoga is a very suitable form of exercise, it can promote metabolism, reduce fat production, burn fat, purify the blood, sweat, excrete toxins and purify the body.
People in their fifties become stiff, out of shape, and inflexible.. Practice yoga, through stretching exercises can train muscles and bones softness, stimulate autonomic nerves, help burn fat, and by controlling the body, to control diet, weight loss, life more self-discipline.
- For people in their fifties, with the increase of age, modern people gradually become impetuous and in a hurry.. Many people are released by drinking, singing, traveling and so on. In fact, practicing yoga has the characteristics of regulating body and mind. On the one hand, it can recuperate the body, on the other hand, it can calm the inner world and achieve a state of peace of mind.
People in their fifties who practice yoga can also stimulate loose endocrine glands.Help people regulate endocrine, especially the thyroid gland, which is directly related to the body's metabolism, through a series of yoga postures, massage to stimulate thyroid secretion. Help convert fat into muscle energy, help modify muscle lines, so as to achieve the purpose of shaping.
In fact, the benefits of practicing yoga in your fifties are much more than these. Only by practicing can you realize the physical and mental health it brings to you. The split is just one of its poses.
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Of course you can. People who practice yoga will be younger than their peers and will grow old. They are all very slim, walking as light as a swallow and walking as fast as flying. Those who practice well have a beautiful waistline. Her face is younger and prettier than her peers. So practicing yoga is definitely good, and there is no doubt that the greatest benefit is good for physical and mental health. But some difficult movements do not overdo, just right, do your best!