Yoga Moves To Fight Pain And Boost Energy
Research shows that makes a gentle yoga workout most days of the week can relieve back pain and arthritis, ramp up energy, and even moderate hot flashes. And the benefits are long lasting, people reported 70% less pain in the lower back three months after a study in which they attended a class weekly yoga and practiced at home, researchers at West Virginia University School of Medicine say.
Bonus: You can also make you happier, according to a study by the School of Medicine, Boston University. After 60 minutes of yoga, levels of brain chemical GABA to feel good volunteers increased by 27%.
This short, the friendly plan for beginners was developed by Susan Winter Ward, who created Yoga for the young at heart, a series of videos for people over 50 years old With regular practice, you will tone muscles, improve flexibility , and feel younger than ever.
Workout at a Glance:
You’ll need: A yoga mat and a sturdy chair
How to do it: Perform poses in order, flowing from one to the next. It will take about 15 minutes. For a greater challenge and more benefits, do the routine twice or hold the poses longer.
Why: Increases flexibility
How: Lie on your back with arms outstretched on the floor at shoulder height, palms down. Bring your knees to your chest. Keeping knees together, exhale and lower legs to the left. Turn your head to look over his right arm. Take several deep breaths. Inhale and bring your legs back to center, then exhale and repeat on the opposite side. The spinal twist pose strengthens back muscles.
Why: Stretches back and abs; tones arms and shoulders
How: Get on all fours, with knees directly below hips and hands directly below shoulders. Exhale. Tucking tailbone under, arch spine upward like a Halloween cat, bringing chin toward chest.
Inhale, tipping tailbone up and curving spine downward; look toward ceiling, expanding chest. Repeat 5 times.
Supported Downward-Facing Dog
Why: Stretches hamstrings; strengthens arms, legs, back, and shoulders
How: Stand facing a sturdy chair with seat in front of you. (If it slides, placed against the wall.) Bend forward from the hips, put your hands on the seat and step back until your arms are extended. Exhale and release chest toward the floor, keeping your back flat sheets and pressed shoulder. Reaching gently forward, the level of the head in his arms. Inhale and gently press your heels down. Exhale and deeper into pose, which extends through the arms, keeping your shoulder blades down. Hold for 3-5 breaths, then walk forward and gently roll up stand.
Why: Strengthens legs, butt, and abs; improves balance
Stand with your feet together, palms in front of chest in prayer position. Stare at one point to help balance. Inhale, placing the sole of the right foot on the inside of the left calf, right knee pointing to the side. Keep in and out by pressing left foot on floor. Inhale, reaching the top of the head toward the ceiling. Hold for 3-5 breaths. Repeat on opposite side.
Make it easier: Perform with hands on hips or arms sideways. You can also bring right foot just to the ankle, playing ground as needed to maintain balance.