Towel yoga for middle-aged and elderly people
With the popularization of yoga in recent years, more and more people like it, and even some middle-aged and elderly people have gradually joined the ranks of practicing yoga. In yoga practice, they want their bodies to be as flexible as trainers and want them to be able to perform every posture they pose properly. But after taking several classes, they realized that the yoga movements seemed so simple, but why were they so difficult and hard to do? So I came to the idea that I was not suitable for doing yoga. In fact, yoga is suitable for everyone, including men, women, old, young, fat and thin, and it does not require you to be flexible. In addition, middle-aged and elderly people can use a towel to help you complete most yoga postures.
The first stance of
: Sitting posture-gently cross your legs and start yoga meditation. You can choose between loose plate type: feet crossed and placed under your legs, or semi-lotus type: one leg is placed above the other.
Second stance: Ox Face stance-This posture can help us correct the spine, make it soft and straight, and can prevent and even treat spinal diseases. 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 cannot hold hands, you can use a towel and grab the ends of the towel to help complete the posture exercise.
Third stance: Pigeon pose-This position can strengthen the waist muscles and hip muscles, reduce excess fat in the waist, buttocks, and hips, soften the shoulder joints, and stretch the arm muscles. When you first start learning this posture, you may encounter some difficulties. It's okay, take your time. Still grab both ends of the towel and feel the stretching of your body muscles. As you increase the number of practices, you will find that you are gradually improving.
Fourth stance: Boat stance-This position can move the stiff spine and joints in harmony. Gently massage the abdomen, and the internal organs 'functions will become more harmonious day by day, promote gastrointestinal peristalsis, enhance digestion, and feel relaxed throughout the body. If your legs and abdomen have tried their best and you still can't lift your legs off the ground, please use the towel again: Place the towel under your calves and grab the ends of the towel to complete this position.
Fifth stance: Egret pose-This position can completely stretch the ligaments on the back of the legs, increase leg elasticity, prevent and slow calf cramps; at the same time, increase blood flow to the back and nourish the spinal nerves. During the entire posture, try to keep your back straight and straight. If your hands cannot reach the toes, you can use a towel, wrap your ankles, and grab the end of the towel.
Action presenter information: This is an elderly couple, the man is 69 years old and the wife is 65 years old. They have been learning yoga for 11 months. Among the many yoga practitioners in the club, they are two very serious. Before retiring, they had been engaged in desk work for nearly 30 to 40 years. They had no time to exercise and suffered varying degrees of injuries to their cervical, lumbar, and knees. In their own words, various body parts are aging, arms and legs are as stiff as wooden boards, and there are many diseases. After retirement, in order to let his children feel at ease in working and living and not worry about the health of the old couple, they found a fitness club with a relatively good environment and began to "make up for it after it was lost" to exercise. Although they couldn't even do the King Kong sitting when they first learned yoga, they still persisted. Now there are many postures that are better than students in their forties and fifties. Practicing yoga allows them to feel straight and straight, and their knees will no longer hurt when they go upstairs, and they will no longer suffer from insomnia and constipation. I hope that more middle-aged and elderly friends will also benefit from towel yoga practice, making their bodies healthier, spirits happier, and lives more fulfilling. (Internship Editor: Li Jianhong)
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