The benefits of yoga for middle-aged and elderly people are 1, regulating physiology and achieving balance.
Yoga emphasizes that the body is a big system, which consists of several parts. Only by keeping all parts in good condition can we have a healthy body.
Yoga adjusts the physiological functions of various organs through postures, pranayama and other methods to achieve the purpose of strengthening the body.
2. Regulate the nervous system and prolong life.
Yoga is a very systematic fitness exercise, and breathing exercises in yoga play a very important role in relieving our restless emotions. Research shows that practicing yoga breathing can help middle-aged and elderly people adjust their nervous system and prolong their lives.
Step 3 cultivate temperament
Yoga advocates a healthy lifestyle, so that you can get rid of bad habits such as smoking and drinking, and make yourself confident by constantly surpassing yourself.
4, special achievement method, special curative effect
Yoga has a significant effect on common diseases of the elderly, such as insomnia, anxiety, endocrine disorders, osteoporosis, hypertension and so on.
Middle-aged and elderly people are no longer suitable for strenuous and costly exercise because of their aging and degradation. Yoga is soothing and gentle, pays attention to nourishing and strengthening the body, and can cultivate self-cultivation. Suitable for everyone to practice, especially for middle-aged and elderly people.
Yoga suitable for middle-aged and elderly people 1, posture and movements nourish the soul.
In yoga movements, many movements used in conjunction with meditation are sitting posture, such as lotus sitting, perfect sitting and simple waiting. These actions are generally to bend the lower limbs and keep the upper body upright, which requires concentration and certain breathing methods. The action is simple.
Not much has changed. Through meditation and breathing regulation, people can be in a state of high peace, relaxation and full of pleasure, while bending the lower limbs can make more blood supply to the upper body, improve the oxygen supply to internal organs and nervous system, and promote physical health.
2. 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.
3. Torsional exercise 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, you 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, you can also massage the internal organs, which is helpful to enhance the function of internal organs and promote overall health.
4. Relax on your back
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.
Precautions for practicing yoga 1, defecating on an empty stomach before practicing.
The burden on the stomach should not be too heavy, so it is best to keep an empty stomach for 3-4 hours before practicing yoga, at least 1-2 hours. It is best to empty your body before practice, so that you can clean your body and concentrate on completing yoga practice.
Yoga posture is centered on the human spine, stretching and squeezing from front to back. Excessive stomach burden will make practitioners feel nausea, headache, chest tightness and even vomiting in severe cases.
In the process of food digestion, the blood needed by the stomach can only be deprived from the circulating blood filled with oxygen, and in severe cases, symptoms such as hypoxia, dizziness, nausea and tachycardia may occur.
2, clothes should be loose to absorb sweat
When practicing yoga, you should choose loose, sweat-absorbent and breathable clothes to facilitate physical activities. Because yoga is a kind of relaxing exercise, too tight clothes are not conducive to relaxation, so it is best to choose pure cotton and hemp as clothing. It is best to have loose pants and a waist for the lower body. The coat can be close to the body so that it can be turned over. Avoid wearing accessories such as belts, watches, necklaces and earrings. These ornaments not only affect the movement, but also easily hurt the body when practicing. Practice should be carried out barefoot. This can relax your feet, make your feet have better adhesion, feel direct, have a stable posture, and rub your feet.
3. Don't do it before and after bathing.
Yoga should not be done within 30 minutes after bathing in sauna. Bathing accelerates blood circulation, and yoga practice also promotes full blood circulation, which will inevitably accelerate the heart rate and increase the burden on the heart. Yoga practitioners in India usually take a cold bath before practice in order to clean their bodies. The speed of blood circulation in the body slows down, so it will not increase the burden on the heart.
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