Stamp the blue words on it and pay attention to us! For women over the age of 40, they have to face the decline of various physiological functions, slow body metabolism and decline of physical quality.
Therefore, if 40 year old women want to maintain better, they have to work harder on themselves.
In addition to maintaining a good attitude and healthy diet, physical exercise is also essential.
Choosing a sport you like and practicing will naturally be younger than your peers.
If you like yoga, today I recommend 9 female pelvic maintenance yoga movements for 40 year old women to practice every day.
Long term practice can not only keep you healthy, but also adjust the endocrine system to make your body younger! 1.
Stand in suspended mountain style, open your feet the same width as your hips, inhale, extend your spine, exhale, bend your spine forward, completely relax your spine, hold your elbows with your hands for 1-2 minutes.
2.
Hero kneels on the cushion surface with your feet together, and your legs are slightly larger than your hips.
Inhale, extend your spine, exhale, bend your hands forward, and keep your forehead point for 1-2 minutes.
3.
Cat cow kneels on the cushion surface, Open your legs the same width as your hips, stick the back of your legs to the cushion surface, inhale vertically on your arms and thighs, raise your head, straighten your chest, exhale, repeat exercises with chest arch back, groups 5-8 4.
Lower the dog hero to bend forward and prepare to exhale, open your feet the same width as your hips, and straighten your legs, Keep the hips backward and upward, and keep the extension of the back of the arm.
The body is in an inverted “V” “Type, hold for 30 seconds – 1 minute.
5.
The crescent pose starts from the downward dog pose, take a big step forward with the left leg, straighten the right leg, stick the back of the lower leg to the cushion surface, and the vertical cushion surface of the left leg, inhale and extend the spine, lift the arms of both hands above the head, exhale and bend back for 30 seconds – 1 minute, and change the other side.
6.
The half pigeon pose starts from the downward dog pose, take a big step forward with the left leg, bend the left knee, and straighten the left leg parallel to the hip The right leg, the back of the legs and feet, the cushion surface, the middle of the hip, inhale, extend the spine, exhale, bend forward and downward for 30 seconds – 1 minute.
Beginners can use blankets and yoga bricks to assist.
7.
Lie on the cushion surface in the exhaust type, bend both knees close to the abdomen, hold the front shoulder of the lower leg with both hands and arms to relax, and stick the cushion surface on the whole back for 1-2 minutes.
8.
Sit on the cushion surface in the supine beam angle, bend both knees and feet together, Exhale with the heel close to the perineum, lie on your back on the cushion surface, close your eyes, pay attention to your breathing, sink your legs to the cushion surface as much as possible for 1-2 minutes.
9.
Twist the supine spine, lie on your back on the cushion surface, bend the hip of your left knee to the right, put a pillow under your left knee, keep your shoulders away from the cushion surface, and press your left leg down for 1-2 minutes, Look at the other side.
After you’ve finished reading it, click to see it before you go 👍。.
