1, tree type
Action essentials: stand upright and stand on one leg; The support leg should be as straight as possible, and the other foot surface should be as close to the support leg as possible; Raise your arms above your head, put your hands together and clasp your fingers.
Duration: hold for 5 seconds, take about 3 breaths, or extend it appropriately within the body's tolerance.
Efficacy: This action can improve the stability and balance of the human body, play the role of calming the mood, calming the mind, exercising the brain and preventing Alzheimer's Harmo's disease.
Step 2: Triangle
Action essentials: stand with your legs apart and lean to one side; Open your arms, one arm up and one arm down; Look straight ahead.
Duration: hold for 5 seconds, about 3 breaths. Switch arms and hold for 5 seconds, about three breaths.
Efficacy: This action can increase the softness of the body, activate the muscles of the buttocks and legs of the elderly, and prevent and treat the lumbago and leg pain of the elderly.
3. Torsion type
Action essentials: Sit on the mat with your legs curled up, with 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.
Duration: 10 second, about 7 breaths. If the body can still bear it, you can extend the time within your own ability.
Efficacy: This action can massage viscera, enhance visceral function and treat senile constipation.
4. Ship type
Action essentials: Sit your hips on the mat, straighten your feet up and try not to bend your back. At the beginning of the exercise, you can finish this action with the help of a towel. Duration: 5 to 10 second, about 3 to 5 breaths. Efficacy: This posture can make the stiff spine and joints flexible, promote gastrointestinal peristalsis and enhance digestion.
5. Badha Konasana
Action essentials: 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.
Duration: 5 to 10 second, about 3 to 5 breaths.
Efficacy: This posture helps the elderly to spread their legs outward, promote blood circulation, and specifically prevent and treat venous thrombosis.