What yoga should middle-aged and elderly people practice? Yoga is a good exercise for everyone, not just young people! In the past decade, yoga for the elderly has become more and more popular. Next, the following article will take you to know what kind of yoga middle-aged and elderly people should practice, hoping to help you.

What yoga should middle-aged and elderly people practice? /kloc-people over the age of 0/35 should be cautious when practicing yoga.

"People over the age of 35 should avoid excessive bending of the neck and waist." Tao said that any exercise should be carried out according to the characteristics of age, and attention should be paid to the range and intensity of exercise. "After people reach the age of 35, the intervertebral disc begins to fade and the fibrous ring of the intervertebral disc becomes weak. Long-term excessive buckling, excessive stress concentration and frequent stimulation will lead to local rupture of the annulus fibrosus and disc herniation. "

Experts believe that relatively gentle exercise such as breathing regulation in yoga is helpful to regulate mood and relax body and mind. However, some yoga moves are too big, and middle-aged and elderly people will be injured by practicing flexibility through yoga, especially those who have never practiced it when they were young, and it is more dangerous to become a monk halfway.

In addition, people with waist problems can't bend forward and backward greatly, and neither can the neck. If there is something wrong with the knee joint, don't do squats, cross your legs and other actions. If you have any adverse reactions during exercise, you must stop. If you have repeated pains, you should consult an expert.

There are many benefits for middle-aged and elderly people to practice yoga.

Chen introduced that most of her members are young people in their twenties and thirties, and the proportion of middle-aged and elderly people is very small. The oldest one is 67 years old. In India, the hometown of yoga, people of all ages are practicing yoga, and there are more middle-aged and elderly yoga practitioners.

The fitness function of yoga for middle-aged and elderly people mainly includes the following aspects. First of all, when people reach a certain age, their physical functions will show signs of decline, and their arms and legs will become more and more inflexible. Practicing yoga can better help middle-aged and elderly people relax their muscles, strengthen their strength and increase muscle elasticity.

Secondly, yoga not only pursues the health and harmony of the body, but also pursues the deep unity and perfection of the mind. Middle-aged and elderly friends have experienced many ups and downs in life, and their mood is not easy to be peaceful. Practicing yoga can play a certain role in regulating their mood.

Thirdly, many postures of yoga have auxiliary therapeutic effects on chronic diseases of middle-aged and elderly people, such as hypertension, heart disease, weakened cardiopulmonary function and so on.

Five-style fitness yoga for middle-aged and elderly people

Chen introduced several yoga poses that are very suitable for middle-aged and elderly friends to practice:

The first type: tree type

Stand upright and stand on one leg; The unsupported leg is bent, and the foot surface is as close as possible to the supported leg; Put your arms above your head and put your hands together. This action can improve the stability and balance of the human body, play the role of calming the mood and reassuring, exercise the brain and prevent Alzheimer's disease.

The second type: triangle

Stand with your legs apart and lean to one side; Open your arms, one arm up and one arm down; Look ahead. This action can increase the softness of the body, activate the muscles of the hip joint and leg of the elderly, and prevent and treat low back and leg pain in the middle-aged and elderly people.

The third type: torsion type

Sit with your legs curled up on the yoga mat, one arm supported on the ground and the other arm touching the opposite ankle. Practitioners can repeatedly twist their bodies while maintaining the basic sitting posture. This action can massage the internal organs, enhance the function of internal organs and treat constipation in middle-aged and elderly people.

The fourth kind: Badaha Konasana

Sit on the yoga mat with your feet facing each other; Hold the instep with both hands and press the upper body forward as far as possible. This posture helps middle-aged and elderly people to spread their legs outward, promote blood circulation, and specifically prevent and treat venous thrombosis.

Fifth: stretching the back of legs.

Sit flat on the yoga mat, keep your upper body straight and press down, and try to touch your toes with your hands. This action is mainly aimed at waist and leg diseases of middle-aged and elderly people, helping practitioners to increase blood flow in the back, nourish spinal nerves, massage the heart and squeeze internal organs.

What yoga should middle-aged and elderly people practice? 2 the benefits of practicing yoga

1, practicing yoga can cultivate self-cultivation and calm the heart.

Long-term practice of yoga can achieve peace of mind, forget all unpleasant things, better cultivate one's sentiment, make oneself more confident and love life more.

2. practicing yoga can enhance resistance.

Long-term practice of yoga can achieve the effect of physical fitness, but also enhance resistance, such as reducing the occurrence of diseases such as colds;

Practicing yoga can improve personal mood.

Because yoga can rejuvenate the glandular nervous system, including the brain, the mental mood will naturally show a positive state. It makes you more confident, enthusiastic and optimistic. Daily life will also become more creative.

4. Yoga can adjust the physiological balance.

Long-term practice of yoga can maintain the state of major systems in the body, and at the same time adjust physiological functions to achieve the effect of strengthening the body.

In a word, practicing yoga has many benefits and is good for health. You might as well join the yoga group and add a healthier and more energetic luster to your daily life.

Matters needing attention in practicing yoga

1, pay attention to your diet

Because eating immediately after exercise will cause stomach discomfort, which will lead to gastritis or other gastrointestinal inflammation in the long run. After completing this exercise, you can stop eating for 40-60 minutes.

2. Pay attention to menstruation and pregnancy

Every female friend has these two special periods, if not, it will cause menstrual blood reflux or abortion. So be careful, especially in the first three months of pregnancy, not to do any yoga activities. After this period, we can do some simple exercises, or consult a yoga instructor for a suitable exercise method.

Step 3 pay attention to your clothes

When exercising, you can wear loose clothes, try to avoid too much jewelry intervention and reduce exogenous constraints. Don't leggings to do so-called stovepipe, which may lead to eczema.

4, pay attention to the range of action

Don't imitate anyone else, no two people are in the same physical state, don't compare with other practitioners, and don't be depressed because you can't do a certain action. Everyone has his own advantages and disadvantages. If your body allows, you just need to challenge your limits.

In short, it should be remembered that yoga is not a competitive sport, and pain is caused by the forced stretching of ligaments and tendons when soft tissue is strained, which is beyond the habit of the body.

Disadvantages of practicing yoga

1, the cervical joint will be dislocated.

Some movements in yoga are that the neck and shoulders are turned upside down at 90 degrees. When doing this action, the pressure on the cervical spine is particularly great, which is easy to cause dislocation of the cervical joint and even cervical disc herniation.

2. Hyperextension injury of spinal cord

In yoga, there is a camel posture, that is, leaning back and supporting the ground with both hands. If you practice this movement too much, it is easy to cause damage to the lamina and ligament behind the spinal canal, and even to the spinal cord in severe cases, which is called hyperextension injury in medicine.

3. Sequela of bone injury

Yoga lacing can enhance the flexibility of waist bones and joints, which has certain benefits. However, some young people's bones are in the development stage, and practicing yoga has a great risk of injury, which may have a negative impact on the development of bones. Improper practice is more likely to cause injuries and leave sequelae.

4, overstretching does not increase

Height is nothing more than influenced by heredity and environment, of which heredity accounts for 70%. Environmental factors include nutrition, sleep, exercise, disease and environmental pollution. Heredity, sleep, nutrition and exercise are the four main factors affecting height. Yoga based on static stretching lacks scientific basis and can only be used as an exercise method to promote the height development of teenagers.

5. Individual specialization injury

Domestic yoga instructors are being copied at an accelerated pace, and their qualifications are mixed. Yoga teaching can be said to be a family statement, and the process and actions all reflect the individual exertion of the lecturer, which is easy to have adverse consequences. Yoga instructors should tailor a plan for each practitioner, instead of blindly asking each practitioner to practice a certain yoga posture.