When it comes to yoga, everyone may think that it is a foreign thing for young girls. In fact, some movements of yoga are especially suitable for middle-aged and old-aged friends, ranging from diseases affecting life safety such as diabetes, hyperlipidemia, atherosclerosis and hypertension, to common discomforts in life such as sinusitis, chronic gastritis, anemia and back and shoulder pain, all of which can be relieved and cured by practicing yoga. It is the national essence of India Yoga is an ancient art of health, according to the excavation of ancient Indian ruins – Mohenshdaro unearthed artifacts at the beginning of this century, as early as 5,000 years ago, the ancient working people of India have begun to engage in the exercise of yoga. In the deep forests of India, there are often some ascetics who sit in meditation under the shade of trees or by the spring, although they live on the rituals and food all year round, their living conditions are extremely poor, but their life expectancy is often higher than normal people. Although some of them are over the age of the elderly, they are still vigorous and energetic. It is said that “the fountain of their life comes from yoga”. Beginning in 1976, yoga was applied to clinical practice in India, along with extensive research in a range of disciplines, including psychology, neurology, anatomy, regeneration, surgery, and gynecology. A survey of more than 10,000 patients proved that the majority of patients had “incredible improvement and healing”. Practice yoga can keep people young and healthy, India has a teacher who has taught yoga for more than 70 years, was certified by the Dinesh World Records, to become the oldest yoga teacher, 96 years old when she looked full of energy, she said, this is the power of yoga! Before going to bed so lying 10 minutes, equal to running for an hour Now many of our Chinese middle-aged and elderly friends have practiced yoga, according to China News Network, Hubei Xiangyang 75-year-old woman Kang Guangying has been practicing yoga for 14 years. Kang Guangying suffered from severe cervical spondylosis and frozen shoulder at the age of 41. After practicing yoga, all her minor health problems are gone, and her body is getting better and better, and she has also created a yoga class for senior citizens! Today, we asked the yoga master to select 5 movements for you, especially simple, watch TV on the floor on a mat, or lying on the bed to spend ten minutes can be completed. Ten minutes a day, not only can promote blood circulation, stretch stiff muscles, but also to achieve the effect of massage the internal organs of the body, practice well can also become an insulator of chronic diseases. 1, cat stretching practice: kneeling, hands and upper body as far as possible to the ground, stretching the shoulders and the entire waist and back spine. Effect: Stretch the upper and middle back, open the shoulder joints, nourish the heart, nourish the spine, stimulate the bladder, as well as the meridians on the arms, especially the pericardium meridian, stimulate the muscle groups of the shoulder nail bone, and relieve the pain in the back of the shoulder. 2, butterfly pose Practice: The reason why it is called butterfly pose is because this movement is imitating the state of a butterfly slowly vibrating its wings. Practice sitting on the floor or bed, let the two feet relative to keep the upper body upright, hands hold the feet, let the legs swing up and down, do 5 minutes a day. Butterfly pose can also do a simplification, that is, the feet feet center relative to each other, the upper body will lean forward for a dozen seconds, so repeatedly 3 to 5 groups. Adjust the intensity of the movement according to your ability to bear. Effects: Promotes blood flow into the back and abdomen, it helps eliminate urinary dysfunction and sciatica, stretches the spine and lower back, stretches the inner leg ligaments, effectively stimulates the adrenal glands, also stimulates the liver meridian, spleen meridian and kidney meridian through the inner leg and the bladder meridian in the lower back, has a health effect on the male prostate, and also adjusts the abnormal physiological period of women. For women, butterfly pose also has a very important effect – to clean up the internal “hygiene corners” (pelvis), but also to exercise the most difficult part of the exercise – the hip. -hip. 3, the sphinx pose practice: ① prone, hands on both sides of the shoulders, fingertips as far as possible not to exceed the shoulders. ②Keep your legs straight and the backs of your feet on the ground. With the next inhalation, use the strength of your back to roll your spine upwards one section at a time. ③When the play can no longer rise, use the arm strength of both hands, push up the upper body and hold, do not shrug your shoulders. ④Hold for 3-5 breaths each time and practice a few more times. Effect: Effectively squeeze and stimulate the skeletal lumbar muscles, adjust the spine, stimulate the bladder and kidney meridians through the lower back and sacrum, the lung and spleen meridians through the front side of the legs, squeeze and stimulate the kidneys and adrenal glands, this movement can be excellent for relieving back pain. The head can effectively stimulate the thyroid and parathyroid glands when tilted back. 4, toe squatting practice: kneeling, feet back, adhere to 30 seconds, rest a while, and then do 3 to 5 groups. Effect: This is a wonderful way to lead the blood down the line, blood is not easy to lead to the bottom of the feet at once, then lead to the knee, the knee is sufficient blood, not far from the bottom of the feet. It effectively strengthens the feet as well as the toes and ankles; stimulates the six meridians of the lower body and squeezes the front side of the ankle. It helps to open the spleen, liver, gallbladder and stomach meridians. 5, supine Angle Bound Practice: supine, bend the two knees outward, the soles of the feet relative, legs naturally open, two hands comfortably placed, hold the action for 1 minute, rest for a moment, combined with their own situation, do 3-5 groups. Efficacy: Supine Angle Bound helps to open the hips and relieve the sciatic nerve discomfort caused by sedentary. Women in menstrual cramps practice this asana, abdominal pain has a significant improvement. Special reminder: these five movements can be done by men, women and children, but when you first start to do, be sure to stretch the body gently at the edge of their limits, do not push and pull pull, later you can gradually increase the time and strength of the action.