Yoga in the office is something you wouldn't expect

Many people who have been working at their desks for many years are often accustomed to writing or playing on the computer with their bodies halfway, or leaning one side of their hips to support their bodies, but they do not know that their spine is bending unknowingly. Want to keep a straight figure? This can be achieved every day in an office environment. Pu Lian Yoga has recently designed several effective yoga poses for readers in the office. Practice each movement once or twice, and keep the posture still for 5-8 deep breaths, which usually takes 20-30 minutes. When practicing, you should pay attention to slow and gentle movements, cooperate with your breathing, do not be too nervous and force hard, try to practice on an empty stomach, and inhale and exhale evenly and slowly. It is best to persist every day and perform regularly.

Sitting and turning posture

Method: Sit in a chair, hold your left knee joint with your right hand, and hold your left hand on your back or right hip joint. Rotate while inhaling, stand still for 15- 3O seconds, breathe naturally, and then exhale again. Do it four times on each side. Consciousness is concentrated in the abdomen.

Notes: When turning, the waist, chest, neck, head and feet should be fixed, the back muscles should be straightened, the head should be turned backward as much as possible, and look into the distance. It is best to see green objects and relax your eyes.

Sit in a chair with your legs together and consciously focus on your abdomen breathing. First relax your abdomen, inhale through your nose, and expand your throat and chest vigorously to fill your chest and abdomen, and your stomach bulges; then relax your jaw, exhale, and relax your chest at the same time, and your stomach gradually descends. When exhaling, slowly exhale through your nose for twice as long as you inhale. After exhaling, hold your breath for 1-2 seconds. Note that yoga breathing includes deep breathing, light breathing and static breathing. Different breathing methods are used according to the amplitude and difficulty of the movement. No matter what you practice, adjust your breathing in this way before and after practice, for 5 seconds each time. After the exercise, sit comfortably in the chair, with your lumbar spine straightened forward, your shoulders lowered, your back straight, not leaning against the back of the chair, your chin slightly retracted, your eyes closed, and imagine the beautiful scene you like.

ox noodle style

Method: Sit on a chair, stretch your back muscles, move your right hand backwards from top to bottom, and your left hand from bottom to top, wrap it around your back, hook your hands behind your back, open your chest as much as possible, and rest for 10 seconds. Then change in the opposite direction. Focus your consciousness on your chest.

Notes: Hook your hands together and pay attention to look straight behind when turning your head. The upper elbow joint feels like it is being pulled backwards strongly. Repeat 3 times.

Stomach in and lift

Method: Stand behind the chair, hold the chair with both hands, open your legs and bend. Close your eyes, breathe out all your breath, hold your breath, shrink your abdomen, as if lifting the entire internal organs upward, and hold this position for 1-3 seconds. Relax your abdomen and breathe in. Practice 5-10 times. Put your consciousness on your abdomen and your breath.

Precautions: Try to breathe through your nose.

Tiger

Method: Relax your shoulders, sit on a chair, raise your index fingers with both hands, hold your index fingers together, and stare at your fingertips for 10 seconds. Move your right hand to the right, your eyes chase the fingertips of your right hand until you can't see it, and then slowly bring your eyes back to the front, and the same goes for your left hand. Then put your hands down, keep your body still, stare upward as much as possible for 10 seconds, then stare downward for 10 seconds, interact up and down, and then move your eyes to the right, down, left, and up, and turn three times, then to the left, down, right, up, and turn three times. Finally, close your eyes and keep your body and mind relaxed. Focus your consciousness on your fingertips.

Precautions: When moving your eyes, don't move your head; when gazing, don't blink, inhale first and then stop.

After long-term work at the desk, the waist of the shift person will bend unknowingly to correct the physical damage caused by years of improper posture. Yoga is a good choice. (Internship Editor: Xiao Chai)