Title : Yoga for older women, 8 effective Asanas
link : Yoga for older women, 8 effective Asanas
Yoga for older women, 8 effective Asanas
Yoga is an incredible form of exercise for people of any age, but it can be especially beneficial for people over 50 .
also teaches that strength, balance and flexibility. Increased flexibility, in particular, help relieve aches and pains, such as joint pain and low back pain.
high-impact exercise such as long distance running and weight training can be harmful to the body when it exceeds a certain age. The risk of injury is much higher.
Yoga is a great, low-impact form of exercise that is much safer and also helps strengthen the body enough to avoid injury.
The poses for beginners below are all safe and effective for the elderly.
.
8 yoga asanas effective in older women
[19459011Pose] Tree
(Vriksasana)
Tree raise will test and improve your balance and stability. It is also a great posture for meditation.
Start in Tadasana (Mountain Pose), feet away from the hips and hands together in front of you.
Use a hand to lift your ankle up as high as you can rest inside his other thigh. Put your hand on it until you feel constant enough to remove it.
Tighten your abdominal muscles while holding this position to help maintain balance and balance.
You have two options for placing your hands. You can keep them together in his heart (this is best for balance), or can take over your head for an extra challenge.
Hold for 30 seconds and repeat with the other leg.
Cat / Cow
(Marjaryasana / Bitilasana)
cat and cow pose usually performed together as a "vinyasa" or "flow". They are a great warm body to open the back and chest and practice deep breathing.
start on board knees position with hands on the floor in front of you. Take a deep breath, and as you exhale, bring the head between the shoulders and the back as much as possible for the cat pose.
another deep breath As you inhale, bring your head back as archaea the backbone of the cow pose. Keep your eyes straight ahead of you, and focus on pushing your shoulders back and back to the celing.
repeat this vinyasa cat and cow 5-6 times before moving on to another pose.
Spinal Variation Twist (or half lord of the fishes)
(Parivrtta Sukhasana)
This position is ideal for back and spinal decompression. It is also a great stress reducer because it helps relieve tension and pressure in the body.
Begin by sitting Indian style with hands on knees. Place your left hand on your right knee, and slowly turn the body to the right.
Make sure you turn your head in the direction you are twisting the body to not force the neck. Rest your right hand behind you.
This position should feel natural and relaxing. Do not force it.
Take 3-4 deep breaths, and repeat on the other side.
Sunbird Pose
(Chakravakasana)
Sunbird pose is a pose that encompasses everything that is great for the arms, shoulders, abdomen, buttocks and quadriceps. Practice but will also help improve your balance and stability.
knees begin in board position with hands on the floor in front of you, shoulder width apart. Slowly lift the left leg up into the air and back behind you. Pointing fingers if possible.
Only when you feel stable in this position should slowly raise the right arm up in the air. Keep your eyes indicated below you, and try to focus on a specific point on the ground to help keep the raised position.
Hold for 30 seconds and repeat on the other side.
all these positions are also explained in more detail in our e-book, the Fat Loss Yoga for Beginners Bible . If you are looking for a little more guidance and instruction, you can check it here .
Warrior I
(Virabhadrasana I)
Guerrero which is one of the three warrior standing postures that are often carried out as a vinyasa together. We will cover Guerrero Guerrero I and II because Warrior III is outside the scope of this article.
Guerrero that is very similar to a lunge, but with one major difference, and that is the placement of the feet. The back foot should be flat on the floor and pointing at an angle of 45 degrees with the front foot.
Try to keep the knee bent forward as close to a 90 degree angle as possible. You will feel the quadriceps working hard to maintain this position.
raise your arms above your head with your palms facing inward. Keep head in his arms, and lift your gaze slightly upward.
To achieve this stretch a bit on the back, you can also raise behind you a little A little more your look even higher and the inclination of the arms and hands. You should feel the stretch in your lower back.
Hold for 30 seconds if you can, and remember to breathe deeply over this stance. Guerrero II transition then before repeating on the other side.
Warrior II
(Virabhadrasana II)
Warrior II is the second part of this vinyasa. You will move straight from Guerrero in Guerrero II I, and a few things will happen all at once.
From Warrior I, bring the left arm down and back behind you in a kind of "windmill" movement. At the same time, bring your right arm in front of you. Both arms should be parallel to the ground.
By doing this, turn the torso so that faces left. While turning the body, rotate the foot back another 45 degrees to the left so that it is now at an angle of 90 degrees from the front foot.
As with Guerrero I, try to keep the front knee as close to a 90 degree angle as possible.
Hold for 30 seconds if possible, and then repeat Warrior I and Warrior II again on the other side of the body.
Cobra Pose
(Bhujangasana)
Cobra pose is one of the best positions to work the muscles of the lower back. It is very effective to help strengthen the muscles of the lower back to help relieve lower back pain. It should be practiced at least once per day for maximum effect.
Start putting upside down with the top of feet touching the floor and hands on both sides of his chest.
slowly lift your chest and shoulders toward the ceiling. Let's look up and lift to not force the neck. Raise high enough to the point that there is still a slight bend in the elbows.
There are two options in this pose. You can let it be peaceful and relaxing, or you can choose to "work actively" in this section to strengthen back muscles.
If you want to strengthen your back, focus on the use of the core and back muscles to lift the upper body instead of just using your hands to lift. Concentrate on tensing the muscles in the trunk and back while keeping yourself, and try to stay as "light on hands" as possible.
Hold for 5-6 deep breaths, and repeat 3 times.
child Pose
(Balasana)
Child’s is the most common pose in yoga "position". It is intended to relax and help restore the body. It is often done at the end of the meditation practice before and after any poses that are strong in the back muscles (such as the cobra pose, above).
start by kneeling on the floor with your hands on the floor in front of you. Slowly lower your torso toward the floor until your forehead can comfortable rest on the floor.
You can keep your arms down at your sides or out in front of you. Do what feels more comfortable in your body, because the point of this position is to give the body a break.
Hold this position for as long as he wanted. Perform this position at the end of your yoga practice or anything through practice that feels like you need a break.
If you are looking for a little more guidance on what positions are suitable for you and how to put together for a practice, our Fat Loss Bible Yoga for Beginners it would be a great place to start. It is a great program for all ages!
comes with a complete guide flexibility also has many modifications for beginners to help loosen muscles and relieve their aches and pains faster than ever!
we designed it so you can learn all about yoga, which poses are for right for you, and so you can go at your own pace with practice.
can check by clicking here .
Feel free to leave us a comment below if you liked this article or have any questions for us!
Greetings
Alex & Lauren
The Avocadu Crew
WARNING: Two nut-job positions healthy run this website ... Alex is the writer / certified personal trainer and expert Lauren is the designer / options. These people are crazy, love what they do, and might just help you be happier and healthier. read caution.
Latest The Crew Avocadu messages ( See all )
The post Yoga for older women, 8 effective Asanas appeared first on http://avocadu.com/yoga-asanas-older-women/
Thanks for Reading Yoga for older women, 8 effective Asanas
You are now reading the article Yoga for older women, 8 effective Asanas Url Address https://exerciseplanstoloseweight.blogspot.com/2016/07/yoga-for-older-women-8-effective-asanas.html
0 Response to "Yoga for older women, 8 effective Asanas"
Posting Komentar