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With the growth of age, women will generally have great changes in body shape in middle age.
As the fat stored in the body gradually increased, most women’s muscles became more relaxed, and the fat on the waist and abdomen increased significantly.
The whole person looked fat, no longer as graceful and charming as in the teenage years.
For middle-aged women, it is very feasible and necessary to maintain body shape and improve temperament through yoga practice.
By practicing yoga, we can cultivate our mind, cultivate our sentiment, prevent obesity, maintain a slim figure, and keep our youth and face young! There are many yoga postures suitable for middle-aged women.
Sisters can choose some postures suitable for themselves according to their physical conditions and proficiency.
Today, I share 10 yoga postures, which are very effective for external body training and internal temperament training.
Action 01 Action essentials: mountain pose standing preparation; Exhale, bend your hips and knees into the phantom chair; Inhale, extend the spine, and swing your hands backward; Stand up straight with heels raised; Dynamic practice 12-15 times.
Action 02 Action essentials: enter the quadruped support posture; Exhale, tighten the core, and stabilize the pelvis; Bend the left leg and lift it to the hip height; Straighten your left leg with your knees bent; Inhale and restore, practicing 12-15 times on each side.
Action 03 Action essentials: Lie on the left side, landing the left forearm and left leg; Inhale and bend your right leg across the front of your left thigh; Exhale, tighten the core, and lift the hip; Inhale and restore, practicing 12-15 times on each side.
Action 04 Action essentials: keep the left side lying, with the left forearm and left knee on the ground; Exhale, tighten the core, bend your right leg and touch your right elbow; Inhale, extend the right leg and right hand to both ends; Dynamic exercise, 12-15 times on each side.
Action 05 Action essentials: keep the left side lying down, with the left elbow and left knee on the ground; Keep clam pose on both legs, and support hip with right hand; Exhale to tighten the core, abduct the right hip, and open the legs; Inhale and restore, practicing 12-15 times on each side.
Action 06 Action essentials: put your left hand on the ground and enter the side plank; Step on the ground with your right foot, and straighten your right leg; Keep your right hand straight up and your left leg bent and raised; Exhale to tighten the core, straighten the left leg forward; Inhale and restore, and practice 8-10 times on each side.
Action 07 Action essentials: Sit and stand with your hands behind your body; Inhale, bring your legs together and lift them off the ground; Exhale, tighten the core, and circle your legs; Rotate clockwise and counterclockwise for 12-15 times respectively.
Action 08 Action essentials: simple boat style, with legs together and parallel to the ground; Exhale, roll your back backward, and put your foot down at the same time; Keep your arms straight and your heels at the same height as your vision; Inhale back to Easy Boat; Dynamic practice 10-12 times.
Action 09 Action essentials: sit up, bend your knees and heels close to your hips; Put your hands on the back of your hips and straighten your left leg; Exhale to tighten the core and lift the hip upward; Inhale, drop hips downward, and do not touch the ground; Dynamic practice 10-12 times to change the opposite side.
Action 10 Action essentials: supine position, legs straight up; Spread your legs two shoulders wide; The core is tightened, and the back is completely close to the ground; Rotate the legs clockwise and counterclockwise for 12 times respectively.
This set of yoga poses is very effective for external body training and internal temperament training.
Jiaren with good physical fitness can properly add 1-2 times of practice! The content, pictures and videos of this article are all from the network, and the copyright belongs to the original author.
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