Welcome everyone, we have now launched a series of public welfare yoga classes for you. Every morning at 6 o’clock and in the evening at 7 o’clock, you can join us in yoga practice through live streaming. Click to reserve now and deeply experience the public welfare yoga class.
When it comes to Yang Liping, the image of the “Peacock Princess” can’t help but emerge in one’s mind. She has dedicated most of her life passionately to the art of dance, pursuing it relentlessly. With her love for dance and long-term disciplined training, she always manages to perform at her best. Despite facing controversies from the outside world, she consistently follows her own life philosophy.
Recently, people have seen Yang Liping, who is in her 60s, carrying a cane, with her fingernails trimmed very short, yet still maintaining her unique and elegant style. Some audiences comment that the passage of time has taken away some of the “fairy-like quality” from her, but the composure and acceptance revealed in her eyes have become more intense.
Yang Liping has devoted all her energy to dance, carving out a path that is comfortable and enjoyable for her. The unique aura and temperament she exhibits is not coincidental, but the result of long-term practice and self-discipline. To her, such diligence may very well be happiness, a way to recharge her spirit. The perseverance and fidelity she has maintained for decades stem from the spiritual nourishment that dance provides her, a nourishment that endows her with endless courage and strength.
Many great artists immerse themselves in their beloved fields throughout their lives, rarely distracted by external affairs. The secret to their focus lies in their passion for their work, and the spiritual pleasure that this concentration brings surpasses everything else. This might be hard for ordinary people to understand, but through yoga, one can experience a similar feeling. Yoga cultivates a perception, a wonderful experience of harmony and balance for the mind, body, and soul.
Those who practice yoga long-term usually have a fresh demeanor and appear younger than their actual age. There is a saying widely spread in the yoga community: “The age at which you start practicing yoga seems to be where your age freezes.” Although this is somewhat exaggerated, it is not without basis.
Studies have shown that consistently practicing yoga can have a wide range of positive effects on our bodies, such as enhancing flexibility, strengthening the core muscles, improving balance and coordination, and more. A publication in the June 2016 issue of “Science Future” discussed the anti-aging effects of pranayama therapy, noting that the antioxidant and cleansing functions associated with yoga practice seem to have a positive correlation with the aging of the skin.
Typically, those who practice yoga live a life of simplicity and self-discipline. Through the practice of postures and breathing exercises, people’s health is improved, diseases are avoided, and both body and mind become stronger. In anti-aging yoga postures, inversions occupy an important place. Inversions temporarily reverse our body’s physiological structure, releasing physical pressure, stimulating organ function, and key in slowing the aging process.
Inversions are not only a stamina challenge, but also holistic care for the mind and body. When the head is below the heart, it can promote blood return to the brain, increase blood supply to the brain, which is extremely beneficial for nourishing the skin, strengthening hair quality, and improving memory and thinking abilities, making thinking more agile. Furthermore, when the heart is positioned below the pelvis, it can bring relaxation to the spine, alleviate tension caused by stress, and also address organ prolapse issues. With legs elevated above the heart, it helps promote venous blood return, improving circulation in the legs, and it also has a beneficial effect on varicose veins.
Although performing a headstand directly may be quite difficult and indeed requires a certain foundation, there are other low-difficulty inversion poses suitable for beginners. Downward Arrow Pose and Bridge Shoulder Stand are very good starting points.
Benefits of Downward Arrow Pose: Downward Arrow Pose helps promote full body blood circulation, relieve abdominal tension and inflammation, promote heart repair, help alleviate lower back pain, protect the spine, lower blood lipids, improve sleep quality, calm the nervous system, and provide ample energy. When practicing, first place a pillow near a wall, then sit sideways on the pillow with one hip against the wall, feet on the ground, one hand supporting you, and then lie on your side, allowing your hips to press against the wall as much as possible, with the other hand also supporting you. Finally, turn your body, feet against the wall, hips pressing against the wall with legs extended straight. The method involves pressing the legs against the wall, arms open, chest open, spine extended, eyes looking towards the chest, and maintaining natural breathing for 5 minutes.
Benefits of Bridge Shoulder Stand: This pose can increase lung capacity and lengthen breath, eliciting a sense of release and effectively relieving stress. The chin-locked bridge position calms one down, reduces mental activity, helps relax the brain, aids in blood flow to the brain and neck and shoulders, improves circulation, and the abundant Qi and blood make one healthier and more energetic. Before practice, place two pillows crosswise, then sit at one end of a pillow, with legs bent and feet on the ground, body leaning back, moving the torso until the shoulders just lift off the ground, keeping both arms at your sides. Then straighten the legs, with heels on the ground, open the chest; if uncomfortable, appropriately prop the head and shoulders. Once stable, gaze at your chest, maintain natural breathing, and hold the pose for 5 minutes.
Benefits of Reverse Stick Pose: In this pose, hands, feet, and head are all firmly touching the ground. It helps soothe an agitated mind, allowing the spine to be fully stretched, adding elasticity, effectively delaying aging, improving the body’s blood circulation, enhancing memory, and promoting a more positive mood. Before practice, find a chair. Place a mat under the chair and a folded blanket at the back of the chair, then sit on the chair facing the back, holding the top, feet on the ground, and, if necessary, use a yoga strap to bind the legs, shift the hips towards the back of the chair, and slowly lie down so that the spine rests just on the blanket, expanding the chest on an exhale, looking at the ceiling.
To achieve full-body stretching and relaxation, first, lie flat and completely relax on the chair. Make sure you move your upper body so that the shoulder blades are right on the edge of the chair, then stretch the chest and neck, with the head gently resting on the pillow, adjusting the pillow’s height as needed. Extend both arms and reach inside from the side of the backrest, firmly grasping the bottom of the chair, and fully stretching the spine. Then, straighten the legs with heels on the ground and the soles of the feet facing up, ensuring the back is also fully extended, giving a sense of the body being stretched. Maintain natural breathing, and hold this position for 5 minutes.
Variation 1: During menstruation, elevating the legs can relieve the sensation of stretching and pressure in the abdomen. Place a chair under the calves to keep legs and torso at the same height, which will make the abdomen feel comfortable and provide sufficient space. Also, using a yoga strap to loosely tie the thighs together, slightly separating the legs, will make the body feel more comfortable even outside of menstruation.
Variation 2: Rest your feet against a wall to increase the stretch in your legs, a method that is especially suitable for beginners. Many beginners may find it difficult to stretch their legs out, and using a wall can help the entire body stretch more thoroughly. Moreover, in the inverted Staff Pose, you can choose to remove the pillow from under your head to maximize head health, though it is not recommended during menstruation. At other times, you can try practicing this way.
Combining the above three movements for practice will yield better results, with the sequence being the Inverted Arrow Pose first, followed by the Bridge Shoulderstand, and finally the inverted Staff Pose. Go for it, use your holiday time to practice these movements to promote physical and mental health.