Stress reduction yoga specially designed for white-collar workers

Yoga for working hours:

1. Sit on the chair, feet together, hands on knees, inhale, lower your head, exhale, tilt your head back, and fully move your neck.

2. Sit on the chair with your feet together, your hands close to the sides of your head and hold them high, move your waist, and swing your upper body to the sides of your body.

3. Sit on the chair, feet together, bend your elbows, clench your hands, place them at your waist, and turn your body to the left and right sides alternately.

Yoga suitable for off-duty hours:

4. Walk quickly. Walking quickly consumes 300 kilocalories per hour. You may wish to try changing from taking the elevator to taking the stairs, or you can get off the bus one or two stops in advance and walk home.

5. Meditate. Sit down cross-legged, put your hands on your knees, and straighten your back. Close your eyes, feel your breath, focus on yourself, and relax your body.

6. Cat yoga. Kneel on your knees, lean forward, place your hands on the ground, inhale, lift your head, bend your waist, pause for a moment, exhale, bow your head, arch your back, and keep moving and breathing twice.

7. Kneel down, straighten your back, put your insteps on the ground, place your hips on your heels, hold your hands high along your head, bend down, and lean forward until your hands are on the ground. Put your chin on the ground, move your body forward, inhale, straighten your arms, touch your lower abdomen, and hold your chest high.

8. Lie on your face, lay your hands flat on your side, bend your right leg, make your calves at 90° to the ground, swing to the right, and place them on the left knee cover. Restore, change legs, repeat.

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