Nowadays, many middle-aged and elderly friends in China have started practicing yoga. According to China News Network, 75 year old Tai Kang Guangying from Xiangyang, Hubei has been practicing yoga for 14 years. Kang Guangying suffered from severe cervical spondylosis and shoulder periarthritis at the age of 41. After practicing yoga, her body's minor problems disappeared and her health improved. She also founded a senior university yoga class!

Today, a yoga master has selected four simple movements for everyone, which can be completed by watching TV, laying a mat on the ground, or lying in bed for more than ten minutes.
For more than ten minutes a day, not only can it promote blood circulation, stretch stiff muscles, but it can also achieve the effect of massaging internal organs of the body. If practiced well, it will become an insulator for chronic diseases.

01 Cat Stretching

Method: Kneel down, with hands and upper body as close as possible to the ground, stretching the shoulders and the entire waist and back spine.
Effect: Stretching the upper and middle back, opening the shoulder joints, nourishing the heart, nourishing the spine, stimulating the bladder, as well as the meridians on the arms, especially the pericardial meridian, stimulating the muscle groups of the shoulder bones, and relieving pain in the shoulder and back.

02 Butterfly Style

Method: The reason why it is called butterfly pose is because this action imitates the slow vibration of the butterfly's wings. When practicing, sit on the ground or bed, keep the two soles of the feet facing each other and keep the upper body upright. Hold the feet with both hands and let the legs swing up and down. Do this for 5 minutes every day.
The butterfly pose can also be simplified by having the soles of the feet facing each other, tilting the upper body forward for more than ten seconds, and repeating this process for 3-5 sets. Adjust the intensity of the movement according to your own tolerance.
Effect: Promote blood flow to the back and abdomen, help eliminate urinary dysfunction and sciatica, stretch the spine and lower back, stretch the medial ligaments of the legs, effectively stimulate the adrenal gland, and also stimulate the liver meridian, spleen meridian, kidney meridian, and bladder meridian passing through the inner side of the legs. It has a health effect on the male prostate and can adjust the abnormal physiological period of women.
For women, butterfly style also has a very important effect - clearing the "hygiene dead corners" (pelvis) inside the body, and also exercising the most difficult part to reach - the hip.

03 Sphinx

Method:
① Lie prone with hands on both sides of your shoulders, and try not to exceed your shoulders with fingertips.
② Keep your legs straight and your feet pressed against the ground. With the next inhalation, use the strength of your back to roll your spine up one by one.
③ When unable to rise again, use the strength of both hands and arms to push up the upper body and hold it, without shrugging.
④ Maintain 3-5 breaths each time and practice more times.
Effect: Effectively compress and stimulate the lumbar muscles, adjust the spine, stimulate the bladder and kidney meridians passing through the lower back and sacrum, as well as the lung and spleen meridians passing through the front of the legs, compress and stimulate the kidneys and adrenal glands. This action can greatly alleviate back pain. When the head is tilted back, it can effectively stimulate the thyroid and parathyroid glands.

04 Toe Squat

Method: Kneel down, put your feet back, hold for 30 seconds, take a break, and then do 3-5 sets.
Effect: This is a wonderful method for inducing blood to flow downwards. It is not easy for Qi and blood to flow to the soles of the feet at once, so it should first flow to the knees. If the knee has sufficient Qi and blood, it should not be far from the soles of the feet. It can effectively strengthen the load-bearing capacity of the feet, toes, and ankles; Stimulate the six meridians in the lower body and squeeze the front side of the ankle. Helps to open the spleen meridian, liver meridian, gallbladder meridian, and stomach meridian.

05 Supine Bow Angle Pose

Method: Lie on your back, bend your knees outward, feet facing each other, legs naturally open, hands comfortably placed, maintain the movement for 1 minute, take a break, and combine your own situation to do 3-5 groups.
Effect: The supine posture helps to open the crotch and relieve sciatic nerve discomfort caused by prolonged sitting. Practicing this posture during menstrual cramps can significantly improve abdominal pain for women.
Special reminder
These four movements can be performed by men, women, and children of all ages, but at the beginning, be sure to gently stretch your body at the edge of your limits, and do not push, pull or tug hard. In the later stages, you can gradually increase the time and intensity of the movements.
Starting tonight, practice 5 moves quickly and the results are amazing!