A set of Yoga sequences for elders, flexible joints and anti-aging.
When people reach a certain age, their physical functions decline, their flexibility becomes poor, their limbs are inflexible, and their muscles have no strength.
Practicing yoga can stretch all parts of the body, accelerate blood circulation and relax muscles and bones.
Practice yoga according to your ability, especially when you get up from bottom to top, look up first and get up slowly to prevent dizziness and other problems.
These postures can be flexible joints.
It is best to stay in each pose for 2 minutes.
1.
Raise your legs against the wall and lie on your back with your hands clasped under the pillow.
Raise your legs upward from the distance of your hips from the palm of the wall.
Keep your right heel touching your left toe for 1-2 minutes.
Change the opposite side.
2.
Raise your legs against the wall.
2.
Take a belt to cover your left foot.
Keep your hands as close as possible to your feet.
Stretch your arms and legs straight.
Pull your left leg towards your left shoulder for 1-2 minutes.
Change the opposite side.
3.
Simply sit 1.
Sit cross on the pillow, put your upper body slowly down, put your hands on the ground, and keep your five fingers open for 1-2 minutes, Position of leg exchange 4.
Simple sitting 2.
Simple sitting on the cushion, chin find sternum, elbows fall on the cushion surface, head fall naturally for 1-2 minutes, position of leg exchange 5.
Sit on the side of the angle body, bend and stand, legs widely apart, turn the upper body to the left, fold the nose forward to find the knee, put both hands on the ground, hold the left foot with the right hand for 1-2 minutes, and change the opposite side 6.
Walk slowly.
Tighten the hips when lifting the heel each time, stay for a few seconds, and walk alternately with both feet 7 Push the wall with your hands ， your left foot is against the wall, and your right leg takes a big step back ， put your hands on the wall, the same width as your shoulders ， move your hands upward, keep your arms straight for 1-2 minutes, change the opposite side 8.
Lie on your back, lift your legs, bend your knees on your back, put your feet together, put your palms on the outside of your hips, lift your left leg straight, keep your knees touching each other for 1-2 minutes, change the opposite side 9.
Lie on your back, lift your legs, bend your knees, keep your left leg straight and vertical to the ground for a while, bend your left knee, Put it on the right thigh for 1-2 minutes, change the other side 10.
Lie on your back, lift your legs 3.
Lie on your back, lift your left leg perpendicular to the ground, lift your right leg two inches off the ground, put your right toes up, put your hands on both sides of your body, relax your shoulders for 1-2 minutes, change the other side 11.
Lie on your back, lift your hands on the pillow, straighten your arms as far as possible, and slowly fall down.
Do it several times in a row 12.
Lie on your back, bend your knees, bend your knees, and separate your feet and wrap your hands around your left knee, Pull your left thigh to your chest and try to find your abdomen for 1-2 minutes.
Change to the opposite side.
13.
Lie on your back in the corpse spreading style, straighten your legs forward in turn, keep your feet as wide as your hips, spread your toes out, put your hands on both sides of your body, palm up, relax your body, gently close your eyes and pay attention to internal breathing for 5-10 minutes.
Yoga has nothing to do with age.
Yoga is the best way to improve your physical conditions.
As long as you keep practicing step by step, your body will become more and more flexible.
The best time to practice yoga is not yesterday and tomorrow, but today, as long as it’s never too late to start! 。.
