Have you found that many yoga movements are easy for people with soft bodies, and friends with stiff bodies can only gape.
Many simple stretching poses are difficult for people with stiff bodies, but you can’t force yourself to do the standard poses, because the stiffness of the body is not formed in a day.
If you force your body, it is easy to get hurt.
Today’s 9 yoga asanas are specially prepared for people who are stiff or older.
You can practice at home by yourself.
All you need is a yoga mat, a chair and a towel.
1、 Opening the chest, shoulders and upper back 1.
Opening the chest and upper back can be done at any time, standing or sitting.
It can release the pressure of upper body.
Bend your elbows, and gently clench your hands at the same height as your shoulder, with the back of your hand opposite to your elbow.
Feel that your elbows should touch each other behind your back.
Open your chest.
When your hands come back, release your fists, hold the opposite shoulder with your hands, and your elbows overlap up and down.
Stretch the back of the upper back and neck, lower your head, and bury your face in the triangle area of the elbow once.
Then change the position of the elbow up and down to do 5-10 groups.
2.
Opening the chest and shoulders This exercise can open the chest and shoulders, which is very helpful for sedentary people.
It can be done standing or sitting.
Hold both ends of the towel with both hands in front of your body and lift your head up.
When stretching to the limit of your body, you should feel the extension of the upper chest and the front of your shoulders.
If not, try to separate your hands a little more and do the following variations: hold both ends of the towel with both hands at the back, open your feet slightly wider than your hips, and fold your toes forward from your hips, Fold your upper body down and lift your hands up to the back of your head to keep 5-10 breaths.
3.
Standing twist allows us to wake up more parts of the body.
As with the sitting version, twisting should start at the waist and be assisted by both hands.
The hips are facing the chair, the right foot is placed on the chair, the thigh is parallel to the ground, the right hand is akimbo, the left hand is outside the right knee, twist to the right to keep 5-10 breaths, and change sides 4.
Twist the wall standing posture, and twist a little deeper! The wall is used to strengthen the twist, which can twist more deeply.
The chair is close to the wall, and the leg against the wall is placed on the chair.
When you twist this time, your hands help the wall back and let yourself twist more deeply – but if your back starts to resist, your hands should come back and keep 5-10 breaths in the middle, and stretch the legs and legs on the other side, Help open the back of your body.
Stand facing the wall, fold your hands against the wall from your hips down, and walk back at the same time.
Straighten your arms to try not to bend your lower back, and keep your tailbone in its original position.
At the same time, look down.
If 90 ° is too difficult, move your feet forward, and keep your hands up for 5-10 breaths? Try to make a version of the chair assisted exercise.
Stand behind the chair, hold the upper part of the chair back with both hands and fold it down from the hips.
Keep your back straight and keep 5-10 breathing tips: You can also do this at the kitchen sink.
You can practice in the interval between cooking.
If you feel your forward bending and folding have improved, and your body is slowly opened, try the chair version to strengthen stretching, so that you can get closer to your toes.
However, don’t force yourself too much.
7.
The left standing forward bending and folding variant can improve the flexibility of the lower body.
When you see others easily fold down, head touching knee; And you can’t touch your toes even when your face is red.
You may feel very depressed.
Let the towel help you! Bend one knee so you can fold down better.
Wrap the towel around the left foot palm, sit up straight and bend the right knee.
Fold the right foot down from the hip as close as possible to the root of the left thigh.
If your thigh is too tight, keep sitting up straight and feel that the stretching is not enough.
Try to bend the elbow, fold it down deeper and keep 5-10 breaths, and switch sides.
8.
Single leg stretch against the wall.
If stretching is too difficult for you, this pose can help you stretch the back of your thigh.
You can find the corner of the wall.
Lie down, one leg straight up, one leg straight on the ground to relax, breathe naturally, and let the wall complete the work behind.
If your hips are closer to the wall, you can pull them deeper.
If you are too hard, your hips can stay away from the wall for 2-3 minutes, and change sides.
9.
Simple balance yoga is not just stretching, but also requires strength and balance.
This simple standing posture can improve the balance of the body.
For side balance, the left side of the body should face the back of the chair first, the left hand should hold the chair, the right hand should reach the left leg with its weight akimbo, and the right foot should be balanced behind the ground to help the chair back and the right leg to keep 5-10 breaths behind the ground.
If your body is stiff on the other side, these poses can help you improve your flexibility! Practice more..
