Basic Yoga Movements for Middle-aged and Elderly People

Many people nowadays think that yoga is a sport that only young people like to do. Some middle-aged and elderly people are unwilling to try it or even think it is very novel. But in fact, yoga was first created by an elderly aunt. Therefore, middle-aged and elderly people can also practice yoga to exercise their bodies. But then again, the physical conditions of middle-aged and elderly people are different, so you have to choose the one that suits you based on your physical condition.

1. Cat Stretch: Kneel down with your hands and upper body as close to the ground as possible, stretching your shoulders and the entire lower back spine. Efficacy: stretches the upper and middle back, opens the shoulder joints, nourishes the heart, nourishes the spine, stimulates the bladder, as well as the meridians in the arms, especially the pericardium meridian, stimulates the muscle groups of the shoulder blades, and relieves pain in the shoulders and back.

2. Butterfly pose: It is called the butterfly pose because this movement imitates the state of a butterfly slowly vibrating its wings. When practicing, sit on the ground or bed, keep the soles of your feet facing each other and your upper body upright, hold your feet with both hands, and let your legs swing up and down. Do this for 5 minutes every day. The butterfly pose can also be simplified by placing the soles of your feet together and leaning your upper body forward. Hold this position for more than ten seconds and repeat this 3 to 5 times. You can adjust the intensity of the movements according to your tolerance.

3. Efficacy: It promotes blood flow to the back and abdomen, helps eliminate urinary dysfunction and sciatica, stretches the spine and lower back, searches and follows the official account to learn moxibustion, stretches the medial ligaments of the legs, effectively stimulates the adrenal glands, and can also stimulate the liver meridian, spleen meridian and kidney meridian passing through the inner side of the legs and the bladder meridian in the lower back. It has a health care effect on the male prostate and can also adjust the abnormal menstrual period of women. For women, the butterfly pose has another very important function - it cleans the "hygienic dead corners" (pelvis) inside the body, and it can also properly exercise the most difficult part to exercise - the hips.

4. How to do the Sphinx pose: ① Lie prone and place your hands on both sides of your shoulders, trying not to let your fingertips extend beyond your shoulders. ② Keep your legs straight with the soles of your feet touching the ground. With the next inhalation, use the strength of your back to roll up your spine section by section. ③When you can’t get up any further, use the strength of your arms to push up your upper body and maintain the position without shrugging your shoulders. ④ Hold for 3-5 breaths each time and practice several times. Efficacy: Effectively squeeze and stimulate the lumbar muscles, adjust the spine, stimulate the bladder meridian and kidney meridian passing through the lower back and sacrum, the lung meridian and spleen meridian passing through the front of the legs, squeeze and stimulate the kidneys and adrenal glands. This movement can effectively relieve back pain. Tilt your head back to effectively stimulate the thyroid and parathyroid glands.