Yoga movements suitable for menopause practice, when people enter a certain age, their metabolism will be slow in all aspects of their bodies, which is also a sign of menopause aging. In fact, you can use exercise to effectively alleviate the physical changes brought about by menopause. What I want to share with you today is a yoga movement suitable for menopausal practice.
Yoga movements suitable for menopausal practice 1 1, perfect style.
This yoga pose can keep the balance of physical function and mental stability, calm the nervous system of the body, promote the blood circulation of the pelvis and relieve the stiffness of the knee joint. Sitting posture, legs straight forward and close together, waist and back straight. Bend the left knee with the heel against the root of the thigh, then bend the right knee, insert the toe of the right foot between the left thigh and the calf, and keep the heels of both feet in a straight line. Try to press the heel of your right foot on your pubic bone. Put your hands on your knees naturally, revealing orchid fingers.
2, cow face
This posture can help us correct the spine, make the spine soft and straight, and prevent or even treat spinal lesions. Keep practicing every day, and your spine and shoulders will be much more comfortable. When the spine is healthy, people naturally look young and energetic. I believe this is also the original intention of many middle-aged and elderly people to join the yoga team. At the same time, it can also help us treat scapulohumeral periarthritis and fifty shoulders. Note: If you can't hold hands, you can hold both ends of the towel with a towel to help you complete the posture exercise.
3. Pigeon style
This posture can strengthen waist muscles and hip muscles, reduce excess fat in waist, hip and hip, soften shoulder joints and stretch arm muscles. You may encounter some difficulties in learning this posture at first. It doesn't matter. Take your time. Still hold both ends of the towel and feel the stretching of your body muscles. As the number of exercises increases, you will find yourself making progress gradually.
4. Ship type
This posture can make the stiff spine and joints move in harmony. Gently massage the abdomen, the visceral function will be more and more harmonious, promote gastrointestinal peristalsis, enhance digestion, and the whole body will feel relaxed. If your legs and abdomen have tried their best, but you still can't lift your legs off the ground, please use the towel again: put the towel under your calf and grab both ends of the towel to complete this position.
5. Egret style
This posture can completely stretch the ligament at the back of the leg, increase the elasticity of the leg, and prevent and slow down calf cramps; At the same time, it increases blood flow in the back and nourishes spinal nerves. Try to keep your back straight throughout this posture. If you can't touch your toes, you can wrap your ankle with a towel and grab the end of the towel.
Yoga movements suitable for menopausal practice 2 1, supine position
The name of this one-piece swimsuit is appropriate. It can cure many problems and turn you from an annoying menopausal aunt into a beloved goddess. As the blood is guided to the pelvis, the goddess has a profound nourishing function, which can liberate the abdomen, uterus, ovaries and glands from rigidity and tension, which will inhibit the activity of balancing hormones. The picture above uses a pillow. You can also use two cushions to fold into that shape to support your body.
When doing this pose, sit at the end of a pillow or cushion and lie back until your body and head are supported. If your chin needs to grow the back end of your neck to support your head in the air, you can use a pillow with the end rolled up. Stretch your heels to the pubic bone, touch the soles of your feet, and release your knees to the ground. When you open your heart, you can open your palm as an aid, or you can put one hand on your abdomen and the other on your chest to connect two emotional centers. And blend in with these postures. Relax your mind. If your shoulders or groin are tense, put a cushion under it as support, or wrap a belt around your back and feet to stabilize your posture.
Rest as much as possible after finishing, 15 minutes is the best. When you finish baddha konasana, you can relax and face the pillow, ready to enter the "child-supporting posture".
2. Baby style
When you feel unable to face the world, you can try a childish style. When you want to escape from reality, try kneeling on the ground, holding a pillow for a while and entering a childish style. It can support you to face all difficulties and impossibilities. This pose helps to lower blood pressure and self-pity.
1, kneeling on the ground, sitting on the heel, legs spread out about hip breadth.
Put a pillow in front of your body and put your body and head completely on it.
3. Turn your head to one side, talk about your body sinking into the pillow to relax and hold the pillow tightly.
4. Change the direction of the head to prevent the neck from being stiff. Hold for 10 minute.
3. Down dog style
This integration is helpful to relieve hot flashes and prevent osteoporosis. To relax your brain, put your head on the pillow.
1, knees and hips are in a line, hands are shoulder width apart.
2. Feet are shoulder-width apart and toes are curled.
3. bend your body into a v shape. After that, separate your knees and go back to childhood.
4. Bridge type
This integration makes the head lower than the heart and other parts of the body, which is conducive to balancing blood pressure and calming emotions. There are many ways to do this, but the simplest is to support the pelvis on a small square. It makes you feel like lying on a slope, and you can feel the increase of blood circulation in your body.
5. Reverse arrow against the wall
If someone told me that I can only do one yoga pose in the desert, I would not hesitate to choose the inverted arrow pose. It helps to increase the adrenal reserve and calm the hormonal fluctuations during menopause.
The following are specific methods:
Find a wall and put a pillow in front of it. Sit on the pillow against the wall, lean your hips against the wall and start moving forward until your legs are against the wall. The pelvis is on the pillow and the body is lying on the ground. Make sure the pelvis is horizontal.