Are you trying to keep your mind sharp, even under the pressure of stress, age, and illness?
Keeping your brain in tip-top shape is vital not only in your prime, but as you continue to get older. This is where yoga can be the answer.
Of course, you know that by practicing yoga you can significantly improve your health and improve your well-being. But did you know that yoga also helps improve brain performance, concentration and memory?
Yoga benefits after 50 years
Many stop at the prevailing stereotyped image of yoga as prohibitively complex. We hasten to reassure you: no need to stand on your head or meditate for hours.
Remember: yoga is not a competition, there are no strong and weak, winners or losers. He is so good that he can go a long way, regardless of fitness level.
5 special yoga exercises for women over 50
It is important to practice yoga regularly, combining various exercises with deep breathing techniques.
To increase concentration, inverted poses are used in yoga: blood flow is directed to the head, providing the brain with sufficient nutrition.
Here is an overview of simple asanas that will help improve your memory, get rid of migraines, and even make up for a lack of inspiration.
1. Tadasana (mountain pose)
This posture teaches one to stand with majestic stability, like a mountain. It helps to find balance, improves posture, and can also relieve headaches and insomnia.
Stand up straight with your feet together. Relax your abdominal muscles. Pull your shoulders back and relax as well. Keep your chin straight, neither lowering nor raising it.
Straighten up as if you are being pulled by the top of his head. Close your eyes, breathe slowly and deeply. Hold this position for 40-60 seconds.
2. Adho Mukha Svanasana (Downward Facing Dog)
A classic yoga pose that opens the shoulders and lungs and stretches the hip muscles. Due to the position of the head (it will be below the level of the heart), this asana creates a calming effect.
Getting on all fours, rest your palms on the floor and straighten your legs, lifting your buttocks. He tries to keep his back and legs straight. If you lack flexibility, slightly bend your knees. Body weight should be distributed between the feet and hands.
Prasarita padottanasana (extended foot)
The most stable and accessible pose in yoga is the wide-legged bend. By lengthening the spine the pose relieves tension in the lower back and improves mood.
Separate the legs at a distance of two shoulders. She places the palms of her hands at the base of her thighs. Lean your body straight forward, place your hands on the floor in line with your feet, stretch your back forward, breathe a little, lower the crown of your head to the floor in line with your palms and feet. Stay in this position with even breathing for 20-30 seconds.
4. Paschimottanasana (Seated Leg Curl)
Paschimottanasana is a therapeutic yoga pose for the spine. Eliminates hunching of the spine, rejuvenates the nerves of the spine.
Sit on the buttocks, stretch your legs. Point your toes toward you, press the back of your knees into the floor. Hold your shins or knees with your hands, where your hands reach with your back straight.
Helping yourself with your hands, stretch your back forward and up (but not down!), lengthening your spine.
Then relax your back and lower it as low as possible to your feet, continuing to stretch the top of your head forward. Arms, neck, shoulders – as much as possible. Breathe freely for 30-60 seconds.
5. Halasana
When performing halasana, powerful stimulation of the nerve plexuses and nerves associated with the front of the spine is carried out.
Lie on your back, stretch your arms straight along the body. With an exhalation without the help of the hands, try to roll over yourself (do it with help if you are just starting out).
Move your feet behind your head. Put your weight on the shoulder blades, but never on the neck! Support yourself with your feet, pull your heels further back and your back curve to the other side. Straighten and stretch your legs. Breathe evenly, relaxing the lower abdomen. Stay in this position for a minute, or as long as you can at the beginning.
Some of these exercises must be practiced with the help of a professional, the intention is that you keep them in mind, but practice them carefully.