First, the 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.
Second, the tree.
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.
Third, baddha 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.
Yoga moves practiced at the age of 60
First, lie on your back and relax.
Lie flat on your back and close your eyes; The feet naturally open to the sides of the body; Put your arms at your sides, palms up; Consciously relax all parts of the body in turn and take a deep breath at the same time.
Second, balanced exercise exercises the brain.
Balance movements usually need to be supported by one leg, and the rest of the limbs do some corresponding movements to keep the body balanced, such as fish style and bird style.
Some movements also need to support the body with both hands and feet off the ground, which is difficult and not suitable for the elderly. Older friends can choose to practice with one foot support and relatively simple posture.
Balance action can exercise the balance ability of nervous system, especially for the health of brain and cerebellum. For the elderly, it can prevent diseases such as brain cell aging and Alzheimer's disease.
Third, twisting strengthens bones and muscles.
Torsion mainly exercises bones and muscles by twisting the spine and waist of the body. The human spine is the most densely distributed part of the nervous system. By practicing spinal torsion and waist rotation, etc.
It can stimulate nerves, muscles and bones on both sides of the spine, strengthen bones and muscles, stimulate nerves and promote blood circulation. While twisting the body, it will also massage the internal organs, which will help to enhance the function of internal organs and promote overall health.