Create healthy yoga for the elderly in their later years

With the popularization of yoga, this traditional sport branded as "youth" and "fashion" has gradually been accepted by more and more elderly friends. There has also been a wave of "yoga style" among the elderly. They have joined the ranks of yoga and fitness. With soft music and stretching postures, they can delay aging, resist disease, make yourself beautiful, and make your elderly life healthy, fashionable and exciting.

·Overview

Yoga can help the elderly relax their muscles and reduce toxins in the body

Yoga is a wonderful work of ancient Indian culture and has now become a new choice for people to relieve stress, maintain health and maintain health care. In the past two years, the development rate of yoga in China has increased significantly, as reflected in the increasing number of types of yoga and the increasing number of fitness centers focusing on yoga practice. Yoga fitness was a new thing a few years ago, but now it has become a new trend in fitness.

Yoga is popular among fitness enthusiasts because of its scientific practice methods and significant effects on human physical and mental health. "When you are over fifty years old, your muscles and bones are painful." The elderly need to use yoga to cultivate themselves, prevent diseases and keep fit.

All diseases return to old age. When people reach a certain age, they are prone to falls, sprain, and cervical vertebra diseases. Their body functions show various signs of decline, and their arms and legs become more and more inflexible and powerless. The elderly are no longer suitable for strenuous exercise due to bone, muscle and other reasons. Yoga emphasizes nature, return, relaxation and softness. Yoga practice can better help the elderly relax their bones, strengthen their limbs, accelerate blood circulation in the body, enhance strength, increase muscle elasticity, and reduce toxins in the body. Many postures of yoga have an auxiliary treatment effect on chronic diseases of middle-aged and elderly people, such as hypertension, heart disease, and impaired cardiopulmonary function. To a certain extent, they protect the internal organs and prolong life. Yoga not only pursues the health and harmony of the body, but also pursues the deep unity and perfection of the soul. Therefore, practicing yoga helps stabilize emotions, maintain spiritual pleasure, and plays a certain role in regulating the mood.

The elderly practice six moves at home

Yoga is a positive attitude towards life and experience of life wisdom. It makes elderly friends 'later life calm, positive and full of vitality. Teacher Duan, a yoga coach in the O·D Art Classroom, pointed out that elderly friends who have just been exposed to yoga should start with basic postures and breathing methods; during the process, you can use towels, yoga bricks, yoga mats, blankets, rubber bands or chairs as auxiliary tools to complete the movements to avoid muscle strain; when doing the bottom-up movement, you must first lift your head and slowly lift your body to prevent cerebral hemorrhage from getting up too quickly.

Yoga is everywhere in life. You don't need to walk into a yoga classroom to practice it. Here are a few common moves to practice yoga at home for elderly friends:

·Key points

"Three major disciplines and six points for attention" for the elderly in practicing yoga

Elderly people who are beginning to yoga should first understand the most suitable time, place, supplies needed, physical condition and other precautions for this practice.

Best time to practice: In the morning, before breakfast is the best time to exercise yoga. You can also practice in the evening or at other times, but you must keep an empty stomach or practice after you have fully digested it. It is usually three to four hours after a meal, and you can practice half an hour after drinking liquid food or drinks.

The best place to practice: To practice yoga, choose a quiet, clean, and fresh air place. Pay attention to maintaining air circulation in the room. You can place green plants next to you when practicing yoga. Lay a soft blanket on the ground for easy standing and prevent slipping under your feet.

needed supplies

·A soft, warm mat for supine or prone exercises. Generally, a yoga mat is enough.

·Prepare towels, yoga bricks, and chairs as assistive tools to assist yourself in completing the movements if necessary.

·Exercise pants or stretch pants for easy exercise, with loose upper body.

·If you are prone to injury or your joints are fragile, you can purchase protective products for push-ups at a sporting goods store

What should the elderly pay attention to when practicing yoga?

precautions

·Before practicing yoga, you can do a five-minute preparatory activity, first walking or climbing stairs, stretching your muscles and allowing your body to fully move.

·Relax, pay attention to the coordination of movements and breathing, and try to extend the time of each breath within your tolerance. Don't hold your breath during practice and keep breathing smooth.

·Keep quiet, try not to talk with people around you, laugh loudly or have complex negative psychological activities, and play soothing and melodious music during practice to keep your body and mind focused;

·If you feel exhausted or have cramps while practicing a certain posture, you should stop immediately and massage it. Depending on everyone's physical condition, practice must be limited and pay close attention to the feelings of the body. Don't try to be brave if you can't do it, otherwise it will only bring harm to your body.

·Due to the gradual decline of various tissues and organs in the body, the reaction speed becomes slower, and the recovery time after activity is prolonged. Therefore, when practicing yoga, they should choose appropriate postures and formulate a fitness plan and exercise amount suitable for their physical condition. They must persevere and the amount must be moderate. The movements should be slow.

·Although yoga exercise is suitable for everyone, since this exercise has high requirements on the flexibility of the human body, older people who do not exercise often should practice step by step. Especially for patients with high blood pressure, heart disease, diabetes, etc., you need to be careful when practicing, pay attention to choosing movements, and never do "handstand" movements. Practitioners with serious cardiovascular, respiratory, orthopedic and other systemic diseases should work under the guidance of an experienced coach.

·Reminder

Blind practice backfires

Yoga is not a sport that has benefits but no harm for the elderly. Elderly people who are beginning to yoga blindly practice without understanding their own situation, which is often counterproductive. Therefore, elderly friends who have the following situations should not practice:

1. Long-lasting back pain, such as rheumatic low back pain, strained disc pain, neck pain, and various inflammations (yoga practice may aggravate the condition

2. When blood pressure rises sharply (yoga is aerobic exercise and consumes a lot of physical energy. Practicing yoga will increase blood pressure

3. Shortly after the operation (yoga practice can easily tear the wound, seriously affecting the recovery of the wound

Middle-aged and elderly people learn towel yoga

First style: Tree style

Action essentials: Stand upright on one leg; straighten the supporting leg as straight as possible, and keep the other foot close to the supporting leg as close as possible; raise both arms above the top of your head, put your hands together, and interlock your fingers together.

Duration: Hold it for 5 seconds, about 3 breaths, or extend it appropriately within your body's ability to withstand it.

Efficacy: This action can improve the stability and balance of the human body, calm emotions and calm the mood, exercise the brain and prevent Alzheimer's disease.

Second stance: Triangle stance

Action essentials: Stand with your legs apart and tilt your body to one side; open your arms, one arm up and the other arm down; look straight ahead.

Duration: Hold for 5 seconds, approximately 3 breaths. Switch arms and continue to hold for 5 seconds, about three breaths.

Efficacy: This action can increase the softness of the body, activate the hip joint and leg muscles of the elderly, and prevent and treat the waist and leg pain of the elderly.

Third style: Twist style

Action essentials: Bend your legs and sit on the mat, support one arm on the ground, and touch the opposite ankle with the other arm. Practitioners can twist their bodies repeatedly while maintaining a basic sitting posture.

Duration: 10 seconds, about 7 breaths. If your body can still withstand it, you can extend the time within your ability.

Efficacy: This action can massage intra-abdominal organs, enhance internal organs function, and treat constipation in the elderly.

Fourth style: Beam angle style

Action essentials: Sit cross-legged on the yoga mat with your feet facing each other; hold the instep with both hands and press your upper body forward as much as possible.

Duration: 5 to 10 seconds, approximately 3 to 5 breaths.

Efficacy: This posture helps the elderly open their legs to the outside, promotes blood circulation, and specializes in preventing and treating venous thrombosis.

Fifth stance: Leg back stretch

Action essentials: Sit flat on the yoga mat, straighten your upper body and press it down, and try to touch your toes with your hands.

Duration: 5 to 10 seconds, approximately 3 to 5 breaths.

Efficacy: This action is mainly aimed at elderly back and leg diseases. It helps practitioners increase the amount of blood flowing to the back, nourish spinal nerves, massage the heart and squeeze intra-abdominal organs.

Sixth style: Boat style

Action essentials: Sit on the mat with your hips, straighten your feet upward, and try not to bend your back. You can use a towel to complete this action at the beginning of the exercise.

Duration: 5 to 10 seconds, approximately 3 to 5 breaths.

Efficacy: This posture can make the stiff spine and joints flexible, promote gastrointestinal peristalsis, and enhance digestion. (Internship Editor: Wu Jinyu)