For middle-aged and elderly people practicing yoga and fitness, we can start with these yoga moves!
Yoga is marked as an "elegant and fashionable" fitness program. Many middle-aged and elderly people also like it very much. Even among middle-aged and elderly people, there are "yoga styles". In the community where I live, there is a group of middle-aged and elderly people who organize yoga practice in the park every morning. Everyone is full of energy and healthy. There are also yoga classes for the elderly now! Therefore, let us talk about the benefits of yoga for middle-aged and elderly people.
We all know that as people get older, there will be many diseases, such as: arthritis, heart disease, Alzheimer's disease and other diseases. And yoga can reduce and prevent diseases. The following yoga poses can prevent and alleviate middle-aged and elderly diseases, let us take a look.
1. Cat stretching posture:
Method: Kneel on your knees, hands and upper body as close to the ground as possible, stretch your shoulders and the entire lower back spine.
Efficacy: This move can stretch the upper and middle back, open the shoulder joints, nourish the heart, spine, stimulate the bladder and the meridians of the arms, especially the pericardium meridians, stimulate the muscles of the shoulder muscles and relieve pain in the shoulders and back.
Method: This action is to imitate the state of a butterfly slowly shaking its wings. When practicing, sit on the ground or on the bed, make your upper body stand upright, hold your feet with your hands facing each other, and let your legs swing up and down. Do this for 5 minutes every day.
Efficacy: This action can promote blood flow into the back and abdomen, help eliminate urinary dysfunction and sciatica, stretch the spine and lower back, stretch the inner leg ligaments, effectively stimulate the adrenal glands, and also stimulate the meridians and collaterals passing through the inner leg liver, spleen, and kidneys Bladder Meridian in the lower back. It has health effects on male prostate. For women, the butterfly pose is very important. It can clean up the "hygienic dead spots" (pelvis) in the body and exercise the most difficult buttocks.
Method: Prone action, put your hands on both sides of your shoulders, try not to use your fingertips over your shoulders, keep your legs straight, and place your instep on the ground. The next time you inhale, use the strength of your back to roll up your spine one by one. When the body no longer rises, please use the power of both hands to push up your upper body, and keep your upper body, don't shrug your shoulders. Hold 3-5 breaths at a time and practice several times.
Efficacy: It can effectively squeeze and stimulate the psoas muscle, regulate the spine, stimulate the bladder meridian and kidney meridian to pass through the lower back and ac bone, and pass through the lung meridian and spleen meridian in the front of the leg to squeeze and stimulate the leg. Stimulates the kidneys and adrenal glands. This action can also relieve back pain well. When the head is tilted back, it can effectively stimulate the thyroid and parathyroid glands.
4. Toe squat
Method: Kneel and sit on your body with the soles of your feet facing back. Keep this movement for 30 seconds, rest for a while, and then do 3 to 5 steps.
Efficacy: This is a good way to draw blood. It is not easy to draw blood to the soles of the feet immediately and then to the knees first. The knee has enough blood and blood, and it is not far from the sole of the foot. It can effectively enhance the endurance of the feet, toes and ankles; stimulate the 6 meridians of the lower body and squeeze the front of the ankle. Help open the spleen meridian, liver meridian, gall bladder meridian and stomach meridian.
5. Supine angle type
Method: Lie on your back, with your knees facing outwards, knees bent outwards, open your legs naturally, place your hands comfortably, hold the movement for 1 minute, rest for a while, and perform 3-5 sets of this movement according to your own situation.
Efficacy: Supine beam angle can help open part c and relieve sciatic nerve discomfort caused by sitting for a long time.
Middle-aged and elderly people need to pay special attention when practicing yoga: warm up before doing yoga to avoid sports injuries due to insufficient physical preparation. Wear light, loose and comfortable yoga clothes when practicing. Before practicing, please take off your glasses, watches, jewelry, etc. It is best to practice barefoot. Do not practice on a floor that is too hard or a bed that is too soft. A yoga mat should be placed on the floor during practice. If you feel unwell, stop practicing immediately and wait until your body recovers before practicing. (Patients suffering from high blood pressure, heart disease, diabetes, etc. should not do "handstand" exercises.