Passing the age of 40, women's musculoskeletal systems begin to show signs of degeneration, reducing flexibility in their legs. Many women often experience knee joint pain, calf stiffness or easily lose balance when moving quickly.
A few suggestions of yoga exercises below will help women after 40 improve the above condition effectively.
Mountain exercise (Tadasana)
Tadasana exercises need to be performed in the correct posture by standing straight, close together or extending with your hips, distributing the body weight evenly across both feet. Gently tighten your thigh muscles, keep your spine straight and relax your arms along your body.
Mountain exercises also help activate small muscle groups in the feet, keeping the arch of the foot not flat, as well as improving the standing posture, helping to relax the whole body.
Warrior exercise (Virabhadrasana)
Step one foot forward, lower hips so that the knees of the front leg are perpendicular to the ankle, and the hind legs are straightened. Maintaining this pose for 5 to 10 breaths will help the thigh muscle group to be healthy, reduce the burden of pressure on the knee joint, and prevent pain and aches when climbing stairs.
Warrior exercises also train balance and stability effectively.
Tree exercise (Vrksasana)
The tree exercise is one of the basic and quite simple but effective standing positions for the exerciser. Stand with your weight shifted to one leg, place the other foot close to the inside of the opposite thigh. Join your arms in front of your chest and keep your gaze fixed on a point on the wall.
Standing on one leg will strengthen muscles and also better balance the body. The exercise also helps practitioners train concentration and relax their minds comfortably.
Exercise of placing feet on the wall
The exercise of placing legs on the wall helps improve digestion, relax the nervous system and is especially good for people with chronic venous insufficiency. Accordingly, lie on your back on a mat, raise your legs straight and press against the wall to form a square angle with your body. Relax your entire back and place your hands on both sides.
This pose also soothes the numbness of the calves after a day of walking and activities as well as helps practitioners improve breathing, reduce stress from work pressure and bring a refreshed spirit.
