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The benefits of yoga for middle-aged and elderly people
Some weight-bearing postures in yoga can enhance the strength of bones, which can help delay the process of bone thinning and reduce the risk of osteoporosis, especially for postmenopausal women.
Yoga can keep young movements and breathing methods, keep internal organs young, and make skin more elastic and shiny.
You can keep fit and lose weight. Yoga can burn fat and get rid of fat. Long-term practice can make muscles firmer.
Yoga breathing can eliminate fatigue and release stress. Through conscious breathing, it can eliminate waste gas and virtual fire in the body and eliminate stress and fatigue.
Can prevent or alleviate four diseases.
Prevention and treatment of arthritis: According to relevant research, yoga once a week can effectively relieve the pain of arthritis patients.
Reduce the incidence of pneumonia: Yoga can increase lung capacity and enhance lung activity, thus reducing the incidence of pneumonia.
Prevention of heart disease: Regular practice of yoga can make blood circulation faster, thus reducing the risk of heart disease.
Can prevent Alzheimer's disease: Research shows that practicing yoga three times a week can improve memory and flexible thinking, and prevent Alzheimer's disease.
Middle-aged and elderly people practice yoga: three postures are the most suitable!
Middle-aged and elderly people do not need to pursue difficult movements when practicing yoga. They just need to practice and study constantly, and simple movements can play a role in fitness. Three poses suit you!
Sitting posture: it can nourish the heart.
For example, lotus sitting, perfect sitting, simple and so on. Through meditation and breathing adjustment, people can be in a state of high peace and relaxation. Bending the lower limbs can supply more blood to the upper body, improve the oxygen supply to internal organs and nervous system, and promote good health.
Recommended posture
Full lotus sitting: sit with your legs straight and your back straight. Place your left foot at the root of your right thigh and your heel against your right lower abdomen. Put the center of your right foot in the air, as far as possible at the root of your left thigh, and the heel is next to your left lower abdomen. Please stick your knees on the ground as much as possible and keep the posture of the limit edge for as long as possible.
Baddha konasana: The spine is vertical, sitting on the ground, legs apart; Bend your knees and move your feet in the direction of pelvis to make the soles of your feet contact; Press your elbow on your thigh as close to the ground as possible.
Balance class: can exercise the brain.
For example, trees, fish, birds, etc. It can exercise the balance ability of nervous system, especially promote the health of brain and cerebellum, and prevent brain cell aging and Alzheimer's disease in the elderly.
Recommended posture
Tree shape: stand with your head held high and balance your weight with your left leg; Place the sole of your right foot as high as possible on your left leg; Put your hands together and make a prayer gesture; Hold this position for 30 seconds; And do the same thing on the other side.
Magic chair type: the body stands, the back is against the wall, the feet are separated, and the distance between the feet is the same as that of hip breadth; Bend your knees and slide your back down the wall until your thighs are parallel to the ground, just like sitting in a chair; Gently tighten the navel and spread your arms forward.
Torsion: It can strengthen bones and muscles.
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. When twisting, it will also massage the internal organs, which will help to enhance the function of internal organs and promote overall health.
Recommended posture
Twist: Sit with your legs curled up on the mat, one arm supported on the ground, and the other arm touching the opposite ankle. On the premise of maintaining the basic sitting posture, you can repeatedly twist your body 10 second and breathe for about 7 times.
Middle-aged and elderly people practice yoga, remember "five wants and five don't"
"five essentials"
Wear light, loose and comfortable. Take off glasses, watches, jewelry, etc. Before practice. It is best to practice barefoot.
Try to eliminate defecation before practice to reduce the burden on the stomach.
After fully warming up, practice yoga posture to avoid sports injuries caused by inadequate physical preparation.
If you feel uncomfortable during the practice, you should stop practicing immediately and wait until your body recovers.
When practicing, you should concentrate and breathe, which will help your body relax. Keeping good breath can also improve the effect of practice.
"five don't"
Don't practice in strong wind, cold or smoky or smelly air.
Pay attention to avoid spicy and greasy food, do not eat for one hour before and after yoga practice, and avoid practicing for two hours after meals.
Don't practice on the hard floor or soft bed. When practicing, spread a mat on the floor.
Don't try to be brave in practice, don't deliberately pursue "standards" and high difficulty, and do what you can.
Patients with hypertension, heart disease and diabetes. Never do a handstand. Patients with serious cardiovascular, respiratory and orthopedic diseases should be carried out under the guidance of experienced coaches.
skill
Yoga postures that beginners can practice
Give up friends with uncoordinated limbs and hard bodies, and use towels as an aid, and do it at any time every day. Each movement can be done 10 times.
Dove pose: Sit on the mat, grab both ends of the towel with both hands, put one foot on the ground at will, and the other foot extends upward from the knee, put the towel on the ankle, pause 10 second, and repeat with the other foot. It can strengthen waist and hip muscles, soften shoulder joints and stretch arm muscles.
Ox-face pose: bend your feet backwards, sit between your legs, keep your back straight, put towels behind your back with your hands, and pause 10 second. It can help correct the spine and prevent spinal diseases and scapulohumeral periarthritis.
Boat style: sit on the mat, put a towel on your calf, help lift your feet with the towel, and then put it down and lift it. It is best to keep your back and feet straight. It can make stiff spine and joints flexible, promote gastrointestinal peristalsis and enhance digestion.
These people are not suitable for yoga!
People who have just recovered from a serious illness need to be in good physical condition to exercise their physical functions and muscle groups.
Osteoporosis patients may suffer from compression fracture or vertebral body rupture due to the decrease of bone hardness and increase of brittleness when practicing yoga.
Patients with coagulation diseases need to pose and twist their limbs when practicing yoga, which may lead to decreased peripheral blood flow and easily lead to serious coagulation and cardiovascular diseases.
Some yoga movements of patients with lumbar cervical spondylosis are easy to cause disc herniation, which may also aggravate the condition.
Some strenuous exercise of patients with cardiovascular disease or obesity is likely to increase the burden on the heart and cause discomfort.
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