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Practicing yoga helps one stay fit and flexible. It balances energy and improves strength. It makes your mind calm and helps beat stress. With improving posture and achieving proper balance through yoga, senior people can protect themselves from the risk of falls and prevent injuries. Given below are a few yoga postures very much suitable for senior citizens. These postures help them stay active and refreshed throughout the day. Yoga For Seniors Tree Pose Stand straight with hands along the sides of the body. Lift your right foot from the ground and position it such that the toes are touching the ground and heel is touching the inside ankle of the left leg. Lift your hands above your head and join the palms to form Namaste pose. Hold this position for 20 seconds and repeat the same posture using your left foot. Mountain Pose Stand upright with feet parallel to each other and slightly apart. The big toes should be touching each other and spread the other toes wide enough increasing the surface area. Using your thigh muscles, lift your knees and extend your tail bone downwards. Push your shoulders backwards and draw your lower ribs inwards. Widen your collar bones and widen your chest. Position your arms on the sides of your body with palms facing forward. Stare forward and lift your heels up by balancing the body on your toes. Stretch the entire body and return to original position. You can also interlock your fingers and raise your arms straight above your head. Leg Up The Wall Lie on your back and start walking up the wall using your legs. Position your back close to the wall. The legs should be placed straight and parallel to the wall. Use a pillow to support your lower back or place your hands on your hips for balance. Warrior 2 Stand straight with feet apart. Feet should be placed a leg distance apart. Place your right foot at 90 degrees and turn your torso towards your right. Bend your right knee to form a squares shape and stretch your arms parallel to the ground at shoulder level. Ensure your left leg is stretched and straight to hold the position. Look straight and stay in this position for 30 seconds. Repeat the same with your left leg. Cat Pose Position yourself on your fours to form the table pose. Your hands should be positioned under your shoulders and knees should be wide apart. Stare forward. Lift your chin and bend your head backwards. Lift your tail bone and tighten your buttocks. Breathe deeply and bring your head down towards your chest. Relax your back and arch your back. Stay in this position for some time and return to the original position. Relaxation Pose Lie on your back on the floor and place the arms on the sides of the body with palms facing upwards. Legs should be positioned straight, slightly apart with feet turned outwards. Position your body comfortably and close your eyes. Relax and concentrate on your breathing. Stay in this position for 10 minutes.
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6 vežbi za bikini liniju - 6 vežbi za bikini liniju Još uvek nije kasno da svoje telo dovedete u red, I da skrenete pažnju na sebe na plaži. Praktikovanjem jednostavnih, a veoma korisnih vežbi možete da za relativno kratko vreme ostvarite željene rezultate. Prva vežba – čučanj na jednoj nozi – stanite u uspravan položaj. Ispružite ruke u visini ramena, ravno. Podignite levu nogu s poda, pružite je ravno, napred. Zatim lagano krenite u čučanj, a levu nogu držite što je više moguće pravo. Ostanite u čučnju par sekundi, pa se vratite u početni položaj. Vežbu ponovite nekoliko puta, pa uradite isto, samo sa desnom ispruženom nogom. Druga vežba – iskorak – uzmite tegove po želji (preporučljivo manje težine, do 2 kg). Stanite u uspravan položaj, a ruke držite uspravno. Levom nogom iskoračite unazad, a desnu nogu savijenu ostavite napred. Zatim skočite, I zamenite smer nogu. Vežbu ponovite nekoliko puta. Treća vežba – hod sa tegovima – uzmite tegove po želji (preporučljivo veće težine). Ruke sa tegovima držite uz telo, sa strane. Držite ramena uspravno. Hodajte na petama unapred, ili u krug maker jedan minut. Vežbu ponovite nekoliko puta. Četvrta vežba – potisak – na steperu stanite uspravno, sa obe noge. Uzmite tegove po želji (preporučljivo manje težine). Stanite korak unazad desnom nogom, a levu savijte. Gornji deo tela I ramena potiskujte prema napred, odnosno krećite se prema levoj nozi. Ramena pokušajte da držite uspravnim. Potom se vratite u početni položaj I zamenite noge. Vežbu ponovite nekoliko puta. Peta vežba – ketlbel – uzmite ketlbel (ili teg) sa jednom ili obe ruke. Noge držite raširene I stanite u polusedeći položaj. Podignite ketlbel do visine ramena. Vodite računa da poravnate telo, kolena I leđa. Vežbu ponovite nekoliko puta. Šesta vežba – lopta – uzmite pilates loptu. Lezite na pod, a noge stavite na pilates loptu, u savijenom položaju. Potom podignite kukove tako da formirate ravnu liniju od kolena do ramena. Jednu nogu približite što više grudima. Potom nogu vratite u početni položaj I isto učinite sa drugom nogom. Vežbu ponovite nekoliko puta. Probajte da uradite ove vežbe I ukoliko ih se držite, maker svaki drugi dan, rezultati će biti brzo vidljivi I bićete spremni za plažu.