In fact, some yoga activities are especially suitable for middle-aged and old friends.
It is not easy to draw blood to the soles of the feet at once.
One bedtime Yoga Stretch 01 whole cat stretching: the key of this yoga movement is to keep the thighs perpendicular to the ground, raise the hips, make the chest and shoulders close to the ground as much as possible, and stretch the shoulders.
If you practice well, you will become an insulator of chronic diseases.
When we were about your age, we left school and said goodbye to our hometown.
Leg lift benefit 1: reduce edema.
This action is a very simple and beneficial exercise for people who are sedentary and don’t like sports at work.
It is very common for diabetes, hyperlipidemia, arteriosclerosis, hypertension and other diseases that affect life safety.
Now many middle-aged and elderly friends have practiced yoga.
Sedentary people must insist on doing this instep hook every night.
It can dredge the meridians of the small leg, stretch the leg muscles, and stimulate all acupoints on the sole of the foot.
Efficacy: stretch the upper back and middle back, open the shoulder joint, nourish the heart, nourish the spine, stimulate the bladder and the meridians on the arm, especially the pericardial meridians, stimulate the muscles of the shoulder bones, and relieve the pain of the shoulder and back.
From small to sinusitis, chronic gastritis, anemia, shoulder pain and other common discomfort in life, it can be relieved and cured by practicing yoga.
Doing 10 minutes before going to bed is equivalent to running for an hour.
Three, a glass of water before going to bed In addition to doing some soothing but not strenuous stretching exercises before going to bed and drinking some sleep aid drinks appropriately, we can also quickly enter the state of sleep and sleep safely all night.
First exhale, collapse your waist down and look up at the ceiling; Inhale again, arch your back, tighten your abdomen, and tighten your chin.
04 practice of Sphinx: ① lie on your stomach, put your hands on both sides of your shoulders, and try not to exceed your shoulders with your fingertips.
This effect makes Yoga popular in the world yoga is an ancient regimen.
When women practice this posture during dysmenorrhea, it can significantly improve abdominal pain.
The aroma of lemon will inhibit the secretion of related hormones in the body that keep people excited.
Therefore, a glass of lemonade before going to bed can improve fatigue, relax and quickly enter a stable sleep state..
Today, I selected several actions for you.
Don’t shrug.
From tonight on, the six movements are practiced quickly, and the effect is amazing! Two three actions beauty care / Lift your legs/ Lift your legs against the wall before going to bed.
In the educated youth years, some people wake up, some are confused, some are lost, some escape, and some are strong.
③ When you can’t get up again, use the arm strength of both hands to push up the upper body and keep it.
/ Hook instep/ National medical master health introduced to you before that there is a thrombus switch on our feet, which is called “ankle pump action” in medicine.
More people are helpless, waiting year after year, waiting for flowers, waiting for hope! This is our youth.
You can watch TV, lay a mat on the ground, or lie in bed for more than ten minutes.
Hi! Boy, don’t just call me “Grandpa”, I have another name called “educated youth”.
Efficacy: This is a wonderful way to draw blood down.
Speaking of yoga, everyone may think it is a foreign thing for young girls.
In the later stage, you can gradually increase the time and action intensity.
Maintaining this action for 5-10 minutes can stimulate the spine and improve hunchback and cervical spondylosis.
When the head is tilted back, it can effectively stimulate the thyroid and parathyroid.
It can effectively strengthen the bearing capacity of feet, toes and ankles; Stimulate the 6 meridians of the lower body and squeeze the front of the ankle.
With the next inhalation, roll up your spine one by one with the strength of your back.
The knees have sufficient blood and are not far from the soles of the feet.
It helps to open the spleen meridian, liver meridian, gallbladder meridian and stomach meridian.
well! Friend, don’t ask me “what’s your last name?” like you, I have a common name called “educated youth”.
They are very simple.
03 in downward dog pose, first stand on the ground in a kneeling position, stretch your hands forward to support the ground, the distance between your hands is slightly wider than your shoulders, open your feet about the width of one foot, inhale, lift your hips, straighten your knees, keep your shoulders pressed down, tighten your hips and legs, and try to make your heels close to the ground.
Leg lifting benefits 2: promoting blood circulation and beauty.
Lemonade: moisten dryness and prevent colds Lemon is rich in vitamin C, which can improve the body’s immunity and is used to improve sore throat and cold caused by dry climate.
② Keep your legs straight and your insteps close to the ground.
Kang Guangying suffered from severe cervical spondylosis and periarthritis of shoulder at the age of 41.
First, lead it to the knees.
Every two are a group and do 15 groups.
Please remember our common name and engrave the word “educated youth” on your and my heart forever.
There is a saying in traditional Chinese medicine that “tendons grow by an inch and prolong life by ten years”.
The sky is vast, the fields are busy in the sun and rain; In the rice field, on the slope, sweating and wet clothes; Wowotou, corn cobs, hungry before sunset; The oil lamp is dark and the Kang is cold.
Therefore, before going to bed at night, a few simple yoga stretching movements can dredge the meridians of the whole body, help reduce physical fatigue, promote sleep, and massage the internal organs of the body.
It can promote the blood circulation of the whole body.
Therefore, before going to bed at night, standing in front and tiptoe back and forth 20 times can play a very good health care effect for the middle-aged and elderly people with cardiovascular diseases.
This action can extremely relieve back pain.
How many times do you call your parents in your dreams.
Go to the countryside, go to the Corps, reclaim the desert and guard the frontier! “Go to the most difficult place in the motherland!” however, once reality and ideal collide, we find that the road under our feet is so long.
According to the textual research on the cultural relics unearthed in mohenshidara, the ancient Indian ruins excavated at the beginning of this century, the ancient working people of India began to practice yoga as early as 5000 years ago.
/ Tiptoe/ The simple action of tiptoe has a good exercise effect on our legs, which are rarely moved at ordinary times.
④ Keep 3-5 breaths at a time and practice more times.
She also established a university yoga class for the elderly! s.
After practicing yoga, she had no small physical problems.
Efficacy: supine beam angle can help open the crotch and relieve sciatic nerve discomfort caused by sedentary.
02 cat stretching: kneel down on the yoga mat, keep your hands and thighs perpendicular to the ground, and breathe evenly.
This action can effectively promote the blood circulation of the whole lower limb, so as to prevent the occurrence of lower limb deep venous thrombosis.
06 supine beam angle method: lie on your back, bend your knees outward, the soles of your feet are opposite, the legs are naturally opened, the hands are comfortably placed, the movement is maintained for 1 minute, take a break, and do 3-5 groups according to your own situation.
Her body was getting better and better.
Raising the legs can promote the blood flow back to the face and upper body, stimulate the oxygen supply to the brain, improve anxiety and tension, and nourish the facial skin.
05 practice of toe squat: kneel down, put the soles of your feet back, adhere to 30 seconds, rest for a while, and then do 3 ~ 5 groups.
Our legs can effectively alleviate these symptoms and prevent varicose veins of our lower limbs.
The two actions are a group, 15 times.
Standing or walking for a long time will make our lower limbs swollen and filled with water, and make us feel sour, swollen and numb.
According to China news network, 75 year old Taikang Guangying in Xiangyang, Hubei has practiced yoga for 14 years.
Efficacy: effectively squeeze and stimulate the psoas muscles, adjust the spine, stimulate the bladder and kidney meridians through the lower back and sacrum, and squeeze and stimulate the kidneys and adrenal glands through the lung and spleen meridians in the front of the legs.
Keep moving for 5 minutes.
It is specially reminded that these movements can be done by men, women, young and old, but at the beginning, you must gently stretch your body at the edge of your limit, and do not push and pull hard.