Lying on your stomach like this before going to bed is equivalent to running for 1 hour, once a day, to solve a variety of chronic diseases!

Now many of our middle-aged and elderly friends in China have practiced yoga, according to China News Network, 75-year-old Kang Guangying in Xiangyang, Hubei Province, has been practicing yoga for 14 years. Kang Guangying suffered from severe cervical spondylosis and frozen shoulder at the age of 41, and after practicing yoga, the small physical problems were gone, and his health was getting better and better, and he also founded a yoga class for the elderly!

Today, I asked the yoga master to select 4 movements for you, which are particularly simple, and can be completed by laying a mat on the ground while watching TV, or lying on the bed for more than ten minutes.

Ten minutes a day can not only promote blood circulation, stretch stiff muscles, but also achieve the effect of massaging the internal organs of the body.

01

cat stretch type

Method:

Kneeling, keep your hands and upper body as close to the ground as possible, stretching your shoulders and the entire lower back spine.

Efficacy:

Stretches the upper and middle back, opens the shoulder joint, nourishes the heart, nourishes the spine, stimulates the bladder, as well as the meridians on the arms, especially the pericardial meridian, stimulates the muscle groups of the shoulder carapace and relieves pain in the shoulder back.

2

butterfly pose

Method:

It is called butterfly pose because this movement mimics the state of a butterfly slowly vibrating its wings. To practice, sit on the floor or bed, keep your upper body upright with the soles of your feet facing each other, hold your feet with both hands, and swing your legs up and down for 5 minutes a day.

The butterfly pose can also be simplified, that is, the feet are facing each other, and the upper body is leaned forward for more than ten seconds, and so on for 3~5 sets. Adjust the intensity of the movement according to your own tolerance.

Efficacy:

Promote blood flow into the back and abdomen, it helps to eliminate urinary dysfunction and sciatica, stretches the spine and lower back, stretches the medial ligaments of the legs, effectively stimulates the adrenal glands, and can also stimulate the liver meridian, spleen meridian and kidney meridian and bladder meridian of the lower back through the inner side of the legs, which has a health care effect on the male prostate, and can also adjust the abnormal menstrual period of women.

For women, the butterfly pose also has a very important effect - cleaning the "hygienic dead corner" (pelvis) inside the body, and it can also exercise the most difficult part of the body - the hips.

3

human-faced sphinx

Method:

(1) Lie on your stomach with your hands on either side of your shoulders and try not to exceed your shoulders with your fingertips.

(2) Keep your legs straight and your instep close to the ground, and with the next inhale, use the strength of your back to roll your spine up section by section.

(3) When you can't get up again, push up your upper body with the strength of your arms and keep it without shrugging your shoulders.

(4) Hold 3-5 breaths each time and practice several times.

Efficacy:

Effectively squeeze and stimulate the psoas muscles, adjust the spine, stimulate the bladder meridian and kidney meridian through the lower back and sacrum, and pass through the lung meridian and spleen meridian on the front side of the leg, squeezing and stimulating the kidney and adrenal glands, this action can be an excellent relief of back pain. When the head is tilted back, it can effectively stimulate the thyroid and parathyroid glands.

4

toe squat

Method:

Kneel and sit with the soles of your feet back, hold for 30 seconds, rest for a while, and do 3~5 sets.

Efficacy:

This is a wonderful way to draw blood downward, the qi and blood are not easy to lead to the soles of the feet at once, so lead to the knees first, the knees have enough qi and blood, and it is not far from the soles of the feet. It is effective in strengthening the foot, as well as the toes and ankles; Stimulates the 6 meridians of the lower body and squeezes the front of the ankle. It helps to open the spleen meridian, liver meridian, gallbladder meridian, and stomach meridian.

5

. Supine beam angle type

Method:

Lie on your back, bend your knees outward, the soles of your feet are facing each other, your legs are naturally open, place your hands comfortably, keep the action for 1 minute, rest for a while, and do 3-5 sets according to your own situation.

Efficacy:

Supine beam angle pose helps to open the hips and relieve sciatic nerve discomfort caused by prolonged sitting. Women who practice this pose during menstrual cramps have seen a significant improvement in abdominal pain.

Special reminder

These four movements can be done by both men and women, young and old, but when you first start doing it, you must gently stretch your body at the edge of your limit, do not push and pull hard, and you can gradually increase the time and intensity of the action in the later stage.

Starting from tonight, 5 moves are practiced quickly, and the effect is amazing!