1, Standing posture: feet together, legs straight, back extended upward, chest out, head pointing to the sky, face forward, arms on the side, palms inward, body vertical to the ground, shoulders relaxed, and keep breathing for 5~8 rounds.
2, magic chair style: mountain style, feet shoulder width, arms flat, abdomen, hip flexion, hips down backwards, back extension, chest opening, shoulders and neck relaxation, keep 5~8 rounds of breathing.
3, cat and cow style: kneel on all fours, hands, knees, feet and shoulders are the same width, bow your head, roll your back and abdomen when exhaling, look up at the sky when inhaling, open your chest and raise your head, keep breathing for 5 times in each movement, repeat 5 times.
4, locust type: prone, feet shoulder width, arms on the side, abdomen, lift the upper body and legs, arms backward and upward, spine extended, open the chest, keep 5~8 rounds of breathing.
5. Small bridge style: Lie on your back, with your feet as wide as your hips, palms down on both sides of your hips, knees bent, heels close to your hips, and slowly lift your hips, hips and back off the ground in turn, with your calves perpendicular to the ground and your thighs parallel to the ground. Hold your hands under your hips, straighten your arms, open your chest and keep breathing for 5-8 rounds.
The following are the matters needing attention when practicing yoga at the age of 50.
1. Consult a doctor: If you have any health problems or potential physical limitations, such as joint problems, high blood pressure and heart problems, you should consult a doctor first. The doctor can evaluate your physical condition and provide suggestions for your specific yoga practice.
2. Find a suitable yoga class: choose a yoga class or coach suitable for 50-year-old practice. Some yoga studios or fitness centers may have yoga classes specially designed for middle-aged people. These courses usually pay more attention to physical flexibility, balance exercises and stress-relieving skills.
3. Respect your body: When practicing yoga at the age of 50, you should respect your physical abilities and limitations. Don't compare your flexibility or posture depth with others. Gradually adapt and progress, and practice according to your own comfort.
4. Gentle and firm: Choose gentle and firm yoga practice. Avoid excessive stress or excessive twisting of the body. Moderate stretching and relaxation exercise is safer and more effective for middle-aged people.
5. Strengthen core muscles: With the growth of age, core stability and strength become more important. Add some yoga postures for core muscle training, such as board, boat and bridge, to strengthen abdominal and back muscles.
6. Pay attention to breathing: An important part of yoga is correct breathing. During the practice, pay attention to take a deep breath and breathe slowly and steadily. This can help you relax and get oxygen.
7. Give your body a break: At the age of 50, the recovery time of your body may be longer than that of young people. Give your body plenty of rest time, and don't practice too much or do strenuous yoga frequently. Moderate rest and recovery are very important for good health.