Yoga, as a sport that integrates physical and mental health, is not only loved by young people, but also gradually popular among middle-aged and elderly people. So, how can people over the age of 60 start their yoga journey? This article will give you a detailed introduction to making yoga a part of your wonderful later life.
1. Yoga is not just for young people
When it comes to yoga, the first thing that comes to many people's minds is that young people are doing a variety of difficult asanas in yoga studios. In fact, yoga is a sport suitable for all ages. For people over sixty years of age, yoga not only improves flexibility, balance, and muscle strength in the body, but also helps regulate breathing, relieve stress, and improve sleep. So, put aside the stereotype that yoga is just for young people and give it a try!
Second, the elderly practice yoga, safety first
When practicing yoga for seniors, remember that safety comes first. Due to age, the physical function of the elderly is relatively poor, therefore, when choosing yoga poses, you should avoid overly complex and difficult asanas to avoid injury. It is recommended that the elderly practice under the guidance of a professional yoga teacher to ensure the correctness of the movements.
3. Steps for the elderly to practice yoga
1. Warm-up exercises.
Before starting the yoga practice, do 5-10 minutes of warm-up exercises, such as walking, jogging, etc., to help the body get into a state of movement and prevent sports injuries.
2. Choose the right yoga asana.
According to the physical condition of the elderly, some simple and safe yoga postures are recommended, such as tree pose, mountain pose, cat cow pose, downward dog pose, etc. These asanas not only improve the flexibility of the body but also help to enhance the sense of balance.
1) Tree Pose: Stand, place the sole of one foot on the inside of the other foot, and raise your hands together above your head to maintain your balance. This movement helps to strengthen the leg muscles and balance.
2) Mountain Pose: Stand, feet together, hands naturally drooping, chest and abdomen, eyes ahead. This movement can help improve posture and boost self-confidence.
3) Cat and Cow Pose: Kneel on the yoga mat, put your hands and knees on the ground, raise your head and chest when you inhale, and your back is sunken downward; As you exhale, bow your head and back and raise upwards. This action helps to strengthen the flexibility of the spine.
4) Downward Dog Pose: The body is in an inverted V shape, with both hands and feet on the ground, and the buttocks upward, keeping the breathing even. This movement helps to stretch the muscles throughout the body and relieve lower back pain.
3. Keep breathing smooth.
When practicing yoga, take care to keep your breathing smooth. Deep breathing can deliver oxygen to all parts of the body, helping to relax and unwind. Older adults should avoid holding their breath or breathing rapidly during the exercise.
4.Gradually increase the difficulty.
On the basis of mastering the basic asanas, older adults can gradually increase the difficulty and try some more challenging asanas. But remember, don't blindly chase difficult moves to avoid injury.
5.Relaxation and meditation.
At the end of the yoga practice, relax and meditate. Lie on the yoga mat with your hands naturally at your sides, breathe deeply, and feel every subtle movement of your body. Meditation can help relieve stress and improve sleep quality.
4. Keep practicing and enjoy the benefits of yoga
Yoga is a type of exercise that requires long-term persistence. For people over the age of 60 to reap the physical and mental benefits of yoga in their minds, they need to maintain the frequency and consistency of their practice. It is recommended to practice yoga at least 2-3 times a week, with each session lasting between 30-60 minutes. As you deepen your practice, you will gradually feel the beautiful changes that yoga brings.
In conclusion, it is entirely possible for people over the age of sixty to improve their physical and mental health by practicing yoga. Just follow the safety first.
1. The principle of step-by-step, practice under the guidance of professional teachers, I believe you will be able to find your own tranquility and harmony in the world of yoga. Yoga