One-minute slimming yoga in the office

This yoga routine is not limited to office chairs. It can be practiced while sitting on a plane, on a train, on a bus, or even at home while watching TV, in bed.

1. Eagle arms include legs

Sit straight with your legs together, bend your elbows 90 degrees at your chest, and cross your arms so that your right arm is above your left arm. Lock your arms and place your palms together, with your fingertips up, lift your arms up, then swap your arms and repeat the same action. This exercise strengthens the triceps, shoulders and back muscles and effectively prevents carpal tunnel syndrome. The Leg Eagle pose allows you to cross your legs and lift them up.

2. One-legged lotus seat

Lotus sitting is the basic pose in yoga. You can also do it in the office. Sit up straight, relax, and close your eyes. Lift one leg up, place your heel on the knee of the other leg, palm up with your hands, and clamp your body with your elbows. This action will help you relax the pressure that builds up on your spine from sitting at your desk all day. Repeat the movement alternately with your legs.

3. Mountain Style

Sit straight, legs together, fingers crossed and arms forward. Turn your palms and raise your arms until your palms are facing the ceiling. Stretch your arms and body and feel taller. Then lower your head and relax the pressure on your neck and shoulders. This position lengthens the sides of the body and relaxes the shoulders and neck.

4. Torsion type

Sit on the left side of the chair, legs together, and heels raised. Twist the upper body to the right, grab the back of the chair with your right hand as much as possible, and place your left hand on the right edge of the chair. This action stretches your spine, exercises your abdominal oblique muscles, and expands your chest. Do one side and repeat the other.

5. Lunge

Stand about 1 step in front of the chair, bend the knees of your right leg, place your right leg on the chair, press your body forward, and touch the back of the chair with your hands. This action stretches the hamstring while strengthening the buttocks and waist muscles. Repeat on one side and then repeat on the other side.

6. Thread the needle

Sit in a chair and bend your right leg on your left knee. Then lift your feet off the ground. Hold your left leg with your hands under your left knee. This position stretches the hip joint, exercises the thighs, and reduces back tension. Repeat on both sides.

7. Sitting support

Sit in a chair with your legs crossed, your knees bent and open to the sides, and your hands on the sides of the chair. As you exhale, tighten your abdomen, tighten your arms, lift your hips, and lift your legs off the ground. Hold for 5-8 breaths. Lower your body and change the direction of crossing your legs and repeat the same action. If you can't do it at first, lift your legs first and slowly lift your hips slightly out of the chair. This action strengthens the arms and abdomen.

8. Restore posture

Back at work, relax for a few minutes, place your hands on the table with your elbows crossed, and lie face down on your arms. This position reduces pressure on facial muscles and effectively prevents fatigue. (Editor in charge: Chen Shaopeng)