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1.
Triangle side reach 20-30 years old use your strength to make this pose more energetic, keeping all joints aligned, including hips, ankles and knees.
Bend the front leg 90 degrees, keep the inner thigh raised, and even the weight through both feet.
If you feel a little stiff in this pose at the age of 40-50, lower your body.
Or use the wall as a support: the outside of the foot rests against the wall and keeps in contact with the wall, bend the front foot, put one hand on the ground, open the upper arm and stretch upward.
Use the heel and leg as a fixed point to help you stretch your pelvis and chest.
Over 60 this sculpting position helps maintain muscle mass and stabilize your hips, sacrum and back.
If your back will lose balance later, you should turn the pressure to the ground and put a yoga brick under your palm to help open your chest and upper body.
2.
in the half moon pose, the raised legs of 20-30 years old should be kept straight and tight, rotate the standing legs outward and stretch the outside of the thighs.
Move the outside of the hips of the front legs close to the inside of the thighs to maintain balance.
Then lift one leg, extend it outward, open your arms, and leave your sides.
Keep your pelvis, abdomen, and chest toward the ceiling and keep your legs straight.
40-50 years old this is a complex pose for any age.
Wall support helps align and open the chest, not just balance.
Keep your heels 10 cm away from the wall, lift one foot, and keep your shoulders and arms against the wall.
Stick your thighs to the wall and open your body back towards the ceiling.
Over 60 years old, the half moon pose builds up the strength of knees, hips and ankles, which helps to balance daily life.
Use walls when necessary.
Put a yoga brick under the palm of your hand to reduce the pressure on your knees, raise your legs to a greater extent, and keep your body away from the ground.
3.
downward dog pose at the age of 20-30 will feel very familiar and comfortable, which is to let you rest.
Open and stretch your arms and legs, rotate your upper arms outward, extend your spine back away from your head, push your front thighs back, and find your thighs with your chest.
Relax your head and neck with your feet on the ground and your fingers outward to help open your shoulders and chest.
If you feel tired at the age of 40-50, you can put a folded blanket or pillow under your head.
At the beginning, the pillow is under the chest and the hands and knees are on the ground.
Then straighten your hands and knees and relax your head on the pillow.
If you can’t touch the pillow or blanket, you can raise it with the help of blanket or yoga brick.
If the neck feels uncomfortable, lower the height of the support.
The trunk and back can be straightened by raising the arms and pushing the legs, so that the head and neck can sink and relax.
If you feel tired and weak over the age of 60, you can try the downward dog pose with your heels against the wall.
You can also support your head with a blanket or pillow.
If you feel that your arms and shoulders are too tired, you can have a rest.
Baby pose: first, do the heroic pose, with your big toes together and your knees apart, then fold your chest between your thighs, and stretch your arms before, so that your forehead rests on the ground.
Finally, straighten your arms and legs again and return to downward dog pose.
4.
head handstand attention: head handstand should be learned under the guidance of experienced tutors.
Peace of mind and balance at the age of 20-30 are very important for handstand.
Keep the routine handstand practice at the age of 20-30, and continue to do it at the age of 60.
Make sure that your forearms, elbows, wrists, and head are evenly placed on the ground, and that your body weight is evenly distributed on the front and back.
Don’t lean to either side, keep your shoulders, shoulder blades, and trapezius up, and let your neck lengthen.
Straighten your legs and lift your spine.
Handstands at the age of 40-50 can balance your body and mind.
If you feel comfortable, practice handstands regularly.
Over 60 years old, if you need to increase the balance point, you can practice handstand in a corner.
If you can’t lift your shoulders or your neck is quite tense, you can practice the crotch standing forward pose, which is an alternative method to reduce the pressure on your head and neck.
5.
balavaga torsion is made by twisting the body to the right at the age of 20-30 to keep the spine upright.
The right hand clasps the left upper arm behind, the head and chest rotate with the shoulder, lift the chest toward the ceiling, and open the shoulder and shoulder blades.
At the age of 40-50, putting your right hand on the ground behind you or pushing against the wall will help you rotate your chest more widely.
Keep the spine straight, extending equally on both sides of the body, so the spine is not compressed.
Over 60 years old, if your knees, feet and ankles have been injured, stiff and swollen, then you can sit on your side with the help of a chair and separate your feet and knees.
Your feet are the same width as your hips and placed on the ground.
Turn slowly to your back and keep your back still.
When inhaling, lift your chest, and when exhaling, start with your feet and make a complete twist.
6.
wheel type keep the spine soft at the age of 20-30.
Do not bend down forcibly.
Open your shoulders and chest to lift your pelvis.
Put your hands on the Yoga brick and practice the arch bridge pose.
(can be supported against the wall) if you feel this pose is difficult at the age of 40-50, you can complete it with the help of a chair.
Lie back on the chair with your feet flat on the ground, and your hands can be placed on the Yoga brick to maintain stability.
Lift your pelvis and push the wall with your arms, stretch your torso, and straighten your arms.
Open the chest and pelvis toward the ceiling, slowly return to the chair, and hold the chair back.
Over 60 years old, if you have a good backward bend, do it carefully.
If not, it is recommended that you lie on a chair after warming up and support your back.
Then sit back, open your chest and lie flat on the chair..
