Middle-aged women are too stiff to do yoga? 3-style Yin Yoga, showing the gentle side of mature women

If there is any exercise that is best for women, it is yoga! This kind of exercise is different from the intensity of other sports. It is elegant and intellectual, which not only helps the body shape and fitness, but also helps people settle their mood and relieve stress.

However, many middle-aged female friends are very distressed. With the gradual increase of age, various functions of the body gradually degenerate, and female friends gradually find that their bodies are no longer as soft and elastic as they were when they were young girls. Therefore, For many yoga asanas, there is really more than enough energy, so is the door of yoga closed to middle-aged women?

In fact, it is not. Because of the long history of yoga, it also has many schools and types. There is such a kind of yoga that is very suitable for middle-aged women to practice. It is "yin yoga", which is known for its simple asanas. It has been recognized by the majority of middle-aged and elderly women. Although Yin Yoga is simple, it can also be supplemented in terms of exercise time. It can also play a good role in stretching muscles and bones to exercise endurance, and can also achieve the effect of exercise.

Because maintaining the same posture for a long time, it is more helpful for the exerciser to concentrate and precipitate the mood, and to exercise the exerciser's endurance and willpower. Today we are going to learn a few simple Yin yoga poses, sisters, hurry up and practice!

Step 1: Upward Dog

The movement of this pose is very simple. The practitioner lies face down on the ground, with the palms of the hands down on the ground, and the elbows are extended to support the upper body with the strength of the arms.

Bring your knees together, the heels of your feet touch the back of your feet, your legs are suspended, your head drives your body to lean back toward your legs as much as possible, and you face the sky to adjust your breathing.

This pose helps relieve the tension on the shoulders and back, increases the strength of the upper body, and can also exercise the leg muscles to tighten the leg line. Therefore, it is necessary to pay attention that the legs cannot touch the ground. Not for the purpose of exercising the leg muscles.

2nd Form: Camel Variation

Before learning Camel Pose, let's learn Camel Pose: Kneel on your knees, keep your instep down and your calf close to the ground, lean your upper body back, and stretch your hands back to grasp your ankles.

Although this pose is simple, if the pressure on the waist is maintained for a long time, we can change the camel pose appropriately.

Also keep kneeling on the ground with both knees, knees shoulder-width apart, keep the right calf close to the ground, lift the left calf, support the ground with the left arm to keep the body balance, put the left foot on the ground in the left shoulder fossa. The half body is leaned back with the movement of the left arm, and the right arm is naturally raised above the head and stretched upwards.

The third pose: kneeling stretch pose

It is a comprehensive posture. Although the movement is not difficult, there are many parts to exercise. If you can maintain it for a long time, you can stretch many parts of the body well.

First, keep your knees on the ground to balance your body. When your body is stable, lift your left knee and place it on the ground around your right calf, keeping the two knees overlapping.

Bend the elbow to make the upper arm and forearm form a 90-degree angle, place the elbow of the right arm on the elbow of the left arm, make the elbows of the two arms overlap with the palms facing each other, and adjust the arm back driven by the breathing upper body.

The three simple yin yoga poses, if they can be practiced for a long time, can also achieve very good exercise effects. We should not give up on ourselves in middle age. Hard work can also bloom beautifully!