There is an Indian teacher – Tao Porchon-Lync, born in 1918, but now she lives in Westchester County, New York City (USA) has taught yoga for more than 70 years and has been certified by Disney World Records Organization claim to be the oldest yoga teacher. At 104 years old, she still looks full of energy, which she says “is the power of yoga”.
Old lady Tao Porchon-Lync
She advises regardless of whether men or women, young or old, doing these movements before going to bed can live an extra 20 years. People with diabetes, blood fats, hardening of the arteries, high blood pressure and other diseases that affect their health such as sinusitis, chronic gastritis, anemia, low back and shoulder pain, etc., can also practice yoga. healing support.
Doing these movements 10 minutes before going to bed is equivalent to 1 hour of jogging.
The hundred-year-old female teacher advises everyone to do 5 simple yoga movements before going to bed, practicing for about 10 minutes a day not only helps promote blood circulation, stretch stiff muscles, but also massage the muscles. organs inside the body.
1. Cat stretching pose
Practice: To do this move, first, bend over and put your body weight on four points, two hands and two knees. Hands shoulder distance apart, knees hip distance apart. Knees, hands, and upper body close to the floor, extending the entire back of the spine and shoulders.
Effective: This pose helps to stretch the upper and middle back, open the shoulder joints, stimulate the shoulder muscles, relieve neck and shoulder pain, and also help nourish the heart, nourish the spine, stimulate the bladder, open the meridians on the wings. hand.
2. Butterfly Pose
Practice: How to do it is very simple, sit on a flat position, straight back, the soles of the feet together. Next, pull close to the intersection of the two feet towards the chord zone.
At this point, your calves are lying close to the floor, take a long breath, straighten your back, bend down and exhale slowly. The hands grasp the two feet together, and at the same time let the elbows press down on the calves. Try to let your nose and forehead touch the floor, butt slightly raised.
Effective: This movement helps the body circulate blood, eliminate toxins, supply blood to the abdomen and pelvis, and eliminate inflammation. Not only that, it helps men and women maintain good kidney function, excrete well, rejuvenate skin, and rosy face.
If you practice this movement regularly, the excretory function is strongly stimulated, the urinary function runs smoothly, and sciatica is reduced. Helps ensure the health of the genitourinary system (prostate, ovaries, male sex organs and kidneys).
In addition, this movement also helps to relax and relieve pain in the knee joints, hip joints, back, spine. Correct the figure, make the back straight, the figure soft.
3. Cobra Pose
Practice: Lie on your stomach, legs hip-width apart, insteps facing down, forehead lightly touching the floor, shoulders relaxed; Close your elbows and place them on the floor, palms facing the floor and hands next to your head.
As you inhale, keep your arms on the floor, lift your head and chest up, and look straight ahead. Keeping your arms and pelvis touching the floor, relax your shoulders. As you exhale, slowly lower your front torso and head to the floor.
Effective: The simple cobra pose is extremely helpful in relieving pain in the back, neck and abdominal muscles. It helps your spine become stronger and more flexible, avoids diseases such as spinal degeneration, helps digestion better thanks to beneficial movements for the abdomen.
Cobra pose is the best posture to reduce belly fat, helping you to have a flat, fat-free bust because postures of abdominal muscle tension, or stretching will burn excess fat in the abdomen. In addition, this pose is very helpful in treating symptoms of stress such as fatigue, headaches and weakness, while improving blood circulation and balancing hormones.
4. The posture of sitting and kneeling
Practice: Perform this pose by sitting cross-legged, soles of feet together, buttocks resting on heels, sitting up straight and hands on knees. During the exercise you can open or close your eyes.
Effective: Regular practice of this movement will reduce signs of nervous tension, especially for those who often experience hot flashes and women who are in menopause will easily see the effect of such meditation. . One of the important factors for ease of entering stillness is not being disturbed by external stimuli, which the ancients called “closed five senses”.
5. Pose of mixed crouching
Practice: The way to do it is to lie on your back, relax your joints, interlock your fingers or put them lightly on top of each other, bring them up to the top of your head, close your hands to the top of your head, and the soles of your feet are opposite and close to each other. into a completely enclosed arc.
Effective: The lying position above will be an intimate connection between the liver and the kidneys, helping the liver and kidneys to be continuously trained and then relax gently with each breath. The circle created by the feet will help the blood flow from one place to another in the body without interruption, helping the kidneys to relax to the maximum. Women who practice this movement during menstrual pain will significantly improve their abdominal pain.
A special reminder that these five moves can be done by men, women, and children, but when you’re just starting out, you’ll need to stretch as gently as you can.
at Blogtuan.info – Source: Eva.vn – Read the original article here
