Steps for the elderly over 60 to practice yoga

(1) tree: upright, standing on one leg; The unsupported leg is bent and the foot surface is as close as possible to the supported leg. Put your arms above your head and put your hands together. This action can improve the stability and balance of the human body.

(2) Triangle: Stand with your legs apart, with your arms open and tilted to one side, with one arm up and one arm down, and look forward. This action can increase the flexibility of your body, activate the muscles of the buttocks and legs of the elderly, and prevent low back and leg pain in middle-aged and elderly people.

(3) baddha konasana: Sitting on a yoga mat with two feet facing each other, holding the instep with both hands and pressing the upper body forward as far as possible, this posture is helpful for middle-aged and elderly people to spread their legs outward, promote blood circulation and specifically prevent venous thrombosis.

(4) Torsion: The body sits on the yoga mat, legs are curled, one arm is supported on the ground, and the other arm touches the opposite ankle. Practitioners can repeatedly twist their bodies while maintaining the basic sitting posture. This action can massage the internal organs, strengthen the body and treat constipation in middle-aged and elderly people.

(5) Bend your knees, squat on your toes, keep your feet back for 30 seconds, rest for a while, and then do 3~5 groups.

(6) The cat bends its knees and stretches its hands and upper body as close as possible to the ground, stretching its shoulders and the whole back and spine.

Stretch the upper back and middle back, open the shoulder joint, nourish the heart and spine, stimulate the meridians on the bladder and arms, especially the pericardium meridian, stimulate the muscles of the scapula and relieve the pain in the shoulder and back.