Why you should practice yoga after your fiftieth birthday Bashny.Net

Do you try to keep your mind toned, even under the pressure of stress, age and disease? Keeping the brain in top shape is vital not only in its prime, but also as it ages. And here the solution may be yoga.

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Of course, you know that practicing yoga can significantly improve your health and well-being. But did you know that yoga also helps to improve? brainworkConcentration and memory?

Many people are stopped by the stereotyped image of yoga as something exceedingly complex. We hasten to reassure: standing on your head or for hours to meditate is not necessary.

Remember, yoga is not a competition, there are no strong or weak, winners or losers. It is good that it can give a lot, regardless of the level of physical fitness.

There are simple techniques (not just asanas) to which you can devote very little time daily or refer directly to them in a moment of fatigue and lack of inspiration.

It is important to practice yoga regularly, combining various exercises with deep breathing techniques. In order to increase concentration, yoga is used. postureBlood flow to the head, providing the brain with adequate nutrition. Here is an overview of simple asanas that will help you improve your memory, get rid of migraines and even make up for your lack of inspiration.

Tadasana (mountain pose)
This pose teaches a person to stand with majestic stability like a mountain. It helps find balance, improves posture, and can also relieve headaches and insomnia. How to do this: Stand up straight, put your feet together. Pull up your knees, hips, buttocks, stomach. Relax your abs. Take your shoulders back and relax, too. Keep your chin straight without lowering or lifting it. Straighten up like you're being pulled up by the top of your head. Close your eyes, breathe slowly and deeply. Hold in this position for 40-60 seconds.

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Adho mukha svanasana (dog face down)
The classic yoga posture, which “opens” the shoulders and lungs, stretches the muscles of the hips. Due to the position of the head (it will be below the level of the heart), this asana creates a calming effect. How to do this: Standing on all fours, rest on the floor with your palms and straighten your legs, lifting your buttocks up. Try to keep your back and legs straight. If flexibility is lacking, bend your knees slightly. The weight of the body should be distributed between the feet and palms.

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Prasarita padottanasana (enlarged foot)
The most stable and accessible posture in yoga is a slope with widely spaced legs. Elongating the spine, the posture removes clamps in the lower back and improves mood. How to do this: Place your legs about two shoulder widths. Put your hands on the base of your thighs. Bend the straight body forward, put your hands on the floor on the same line with your feet, stretch your back forward, take a few breaths-outs, lower the crown on the floor on the same line with your palms and feet. Stay in this position with even breathing for 20-30 seconds.

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Padmasana (lotus position)
The vertical position of the spine allows you to maintain the freshness of the mind, avoiding lethargy and drowsiness. The position of the legs closes the flow of energy downwards, helping to accumulate it, like water in a cup of lotus, and direct upwards to the head. This is called the rise of kundalini, the inner energy necessary for self-awareness (enlightenment). How to do this: sit on the floor, bend the right leg in the knee, put the right foot on the base of the left thigh so that the heel is on the navel line. Place your left leg the same way. Stretch your back up, lower and relax your shoulders.

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Paschimottanasana (sitting down to the legs)
Pashchimottanasana refers to therapeutic yoga poses for the spine. It eliminates slouching and curvature of the spine, rejuvenates the nerves of the spine. How to do this: Sit on your buttocks, straighten your legs. Point your socks at yourself, push the back of your knees to the floor. Take your hands on the lower legs or knees - where your hands reach with your back straightened. Help yourself with your hands, stretch your back forward and up (but not down!), lengthening the spine.

Then relax your back and lower it as low as possible to your legs, continuing to pull the crown forward. Hands, neck, shoulders, maximum. Breathe freely for 30 to 60 seconds.
Halasana (plow)
When performing halasana, a powerful stimulation of the nerve plexuses and nerves associated with the front side of the spinal column is carried out. This posture collects prana in the middle part of the abdomen and contributes to its uniform distribution throughout the body, calms the nerves. How to do this: Lie on your back. Straight arms out along the body. With exhalation without the help of your hands, pull your knees to your chest and roll (not a jerk!) move your feet behind your head. Place your body weight on your shoulder blades, but not on your neck! Clutch your feet, pull your heels further back and your rounded back the other way. Straighten and stretch your legs. Breathe smoothly, relaxing the lower abdomen. Stay in that position for a minute.

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Setubandhasana (bridge pose)
This asana affects mainly the spine and hip joints. How to do this: Lie down on his back with his legs and arms outstretched. Bend your knees and move them to your buttocks. Place your hands along the body, relieve tension from the neck and back. On inhale, raise the pelvis as high as possible, well make a deflection. Hold the position for a few seconds, breathe normally.
Nadi Shodhana (Channel Cleansing)
Canal cleansing is a breathing technique that is good for improving brain function. When you breathe slowly, your heart rate drops and anxiety decreases. It is said that this position helps to open the flow of energy in the body. How to do this: Sit comfortably, cross-legged, and breathe deeply. Press your right nostril with your thumb to breathe with your left. Inhale through your left nostril, cover it with your little finger. Now close both nostrils and hold your breath for a few seconds. Keep your left nostril closed as you slowly and completely exhale through your right nostril.

Then breathe in your right nostril again, leaving your left nostril closed. Close both nostrils again and hold your breath for 1-2 seconds. This time, keep your right nostril closed as you slowly exhale through your open left nostril. Breathe in the deep left nostril, the right one is still closed.
Bhramari pranayama (breath of a buzzing bee)
Burning bee breathing can improve your memory as well as your concentration. Perform the exercise every day to experience the calm associated with buzzing sound vibrations. How to do this: Sit in any comfortable meditative position and relax your body. Breathe slowly and deeply through your nose, listening to the sound of breathing. Plug your ears with your index or middle fingers, pressing the middle outer part of the ear tubercle to the ear hole.

With the ears closed in this way, exhale, producing a deep soft buzzing sound. Focus on the sound, keeping it low. After exhalation, lower your hands on your knees and breathe slowly. Perform ten to twenty cycles.
shavasana
After training, it is pleasant to relax, and here Shavasana is the best fit. This posture is a special effect: muscles after tension need complete relaxation in order to absorb the energy that was accumulated during the occupation. How to do this: Lie on your back and close your eyes. The legs and arms should be slightly extended. Breathe smoothly and watch your breath. Lie down a little like this. Then start mentally relaxing every part of your body, starting with your feet, slowly reaching your face.

In fact, it's not as simple as it seems. It takes effort to get every part of the body to get rid of the slightest tension. After all, the right rest is also an art.

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