June 21st is International Yoga Day.
Yoga is a form of self-cultivation exercise that is loved by the public for its fitness functions.
Yoga uses a soothing and elongating action to make the body softer, and the soft body facilitates the circulation of Qi and blood.
Yoga also has static muscle exercises, which can keep the muscles very elastic, so the exerciser can have a good figure.
With a soft body and a beautiful figure, one can be physically and mentally healthy.
Therefore, yoga has the function of fitness objectively.
BENEFITS OF YOGA AFTER 60
Many people think of yoga as primarily a movement that promotes flexibility and balance, and it includes breathing exercises, relaxation, and meditation.
In fact,
yoga can also lead to significant improvements in cardiovascular health-related factors, such as lowering blood pressure, improving sleep, and reducing inflammation that is harmful to arteries.
more comprehensive fitness
Power yoga is listed as a moderate-intensity exercise in exercise guidelines, but less intense yoga can also build muscle strength, flexibility, and balance. These workouts are often overlooked, but are vital to overall fitness and well-being. Studies have shown that yoga also promotes deep, slow breathing, which can help lower blood pressure by an average of 5 points after several months of regular practice.
HOW OFTEN SHOULD SENIORS DO YOGA CONTINUOUS
1-Self-discipline
The relaxation and meditation of yoga can increase your emotional resilience and help you stay calm during times of stress. Stress - an unavoidable part of our daily lives - activates bodily responses. Yoga helps inspire the opposite effect. One study showed that a 90-minute yoga session lowered levels of the stress hormone cortisol.
2-Increased physical and mental awareness
In a 2012 survey, more than 80 percent of yoga enthusiasts said that practicing yoga reduces their stress. Nearly two-thirds said yoga motivated them to exercise more regularly. 40% said they were inspired to eat healthier.
3-long-lasting transformation
After years of yoga, some people find that the practice of yoga can change their lives to a greater extent. They took a different view of the meaning and purpose of their lives, and their goals became less materialistic and more spiritual and charitable.
4-Yoga Notes
Yoga is a healthy physical and mental exercise, suitable for people of any age to participate. To experience the benefits and fun of yoga in the process of exercising, you should pay attention to the following points before practicing, in order to achieve better results.
YOGA FOR THE ELDERLY BEGINNERS NEED TO PAY ATTENTION TO
Tips1: Exercise on an empty stomach
It is advisable to maintain an empty stomach for 2 to 3 hours before practicing yoga, which can prevent the blood and nutrients from supplying the brain and limbs due to the operation of the digestive system, and weaken the effect of yoga postures on the body; at the same time, it can also avoid twisting and flexing due to body dryness. Discomfort to the stomach and internal organs.
Tip 2: Breathe through your nose
The air is full of dust, viruses, and suspended particles. Breathing through the nose can block pollutants, and can also make the inhaled air warm and moist, reduce the irritation to the respiratory tract, and keep the inhaled air hygienic and clean; more importantly The main thing is that yoga emphasizes the control of breathing. If you cannot use the correct breathing, it will greatly reduce the effectiveness of the posture and hinder the progress of learning.
Tips3: There is no comparison
Yoga is a sport that focuses on inner cultivation, while side by side is a competitive competition. You should not compare yourself with other students during practice, otherwise it will affect your emotions due to the fighting spirit, resulting in a bad mentality of competition, pride, competitiveness, and success. , undermining concentration and motivation during practice. Beginners should compare themselves with themselves and use yesterday's performance as a grading criterion.
MISUNDERSTANDINGS OF BEGINNERS PRACTICING YOGA
1. Take a bath and eat immediately after yoga
There is usually a part of strength training during yoga practice, and asanas generally need to maintain several groups of breaths, so it is easier to sweat, so many friends go to take a bath after practice, which is actually not good, because the water temperature is difficult to reach and the body. At the same time, the pores are open after practicing yoga. At this time, it is easy for cold air to invade and increase the burden on the heart. During practice, blood is more concentrated in the moving organs, and eating immediately after the end is likely to cause indigestion. Try to wait for half an hour to an hour later. Take a shower and eat again.
2. Only imitate asanas and forget to breathe
Yoga practice requires a combination of meditation, breathing and asana to achieve physical and mental balance. Many yoga practitioners, especially beginners, only pursue the correctness of yoga asanas and forget to breathe. Only asanas combined with breathing can achieve the effect of real practice. In the process of practicing, you should slowly find the combination of asana and breathing, and realize the use of breathing to lead the asana.
3. Do strenuous exercise after yoga
Some friends regard yoga as a warm-up before strenuous exercise, and then do strenuous exercise after yoga. This approach is unreasonable. Before strenuous exercise, warm-up should be done first, but a better order is to do warm-up first, then do More intense exercise, then do yoga, the effect is better, yoga helps stretch and relax, so the body line will be better, but the overall amount of exercise should not be too large.
4. Want to lose weight quickly through yoga
Yoga can eliminate fat through the practice of asanas and achieve the effect of losing weight, but the greater effect is to improve the physical fitness through practice, so that the composition of the body is better than before. If you want to lose weight, you need to practice for a long time, and you need to combine diet. To achieve, can not be quick.
5. The higher the difficulty of the action, the better
Many people practice yoga without a clear purpose. There are many asanas for practicing yoga, some of which are difficult for many people to do. Because everyone's body is different, it's hard to do it all at once if you don't have the process of exercising. And it will cause harm to the body. Generally speaking, difficult postures have high requirements on all aspects of the body, and often require long-term stretching or support. For some people with insufficient muscle strength and flexibility, it is easy to cause tendon injuries, and it will also cause Joints become unstable.
POINTS THAT NEED SPECISL ATTENTION FOR SENIORS TO CONTACT YOGA
There are some places where middle-aged and elderly friends practice yoga that need special attention. For example, before practicing, you should tell the coach what diseases you have, so that the coach can guide the practitioner to practice in a targeted manner. Furthermore, don't blindly imitate the movements of young people. The yoga movements of middle-aged and elderly people must be slow and gentle. Some actions can't be done, don't do it hard, don't force it.
When middle-aged and elderly people practice yoga, they can use towels or rubber bands as auxiliary tools to avoid muscle strain. When middle-aged and elderly people get up from bottom to top, they should raise their heads first and lift their bodies slowly to prevent brain hemorrhage from getting up too quickly.
Finally, choose a set of yoga supplies that suits you.
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