Yoga at the table, enjoying yourself while busy

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For OL people who have been working in the office for a long time, they cannot spare a full time to exercise, and their body curves are fading away. This is the subtlety of table-side yoga. As long as you spare a short time and practice for 20 minutes every day during breaks, you can help you correct your posture and let you regain the exquisite curves of the past. At the same time, table-side yoga can relieve stress and keep you energetic throughout the day.

Benefits of practicing table-side yoga:

1. Help you eliminate stress. For white-collar workers who have lived under high pressure for a long time, table-side yoga can calm their minds, eliminate fatigue, keep people in a comfortable and peaceful state, and help reduce stress.

2. Maintain balance. Stretching, twisting and deep rest and relaxation in various postures at table yoga can compress the glands in the body, keep every small joint, spine, muscles, ligaments and blood vessels in a good state, and maintain the body's internal balance.

3. Loss weight. Sitting in the office for a long time without exercising can easily form a accumulation of fat. Table-side yoga achieves the purpose of purifying the body and mind through breathing. It absorbs the advantages of professional yoga, can speed up the metabolism in the body, effectively eliminate excess fat, and is the secret weapon to keep slim.

4. Regulate endocrine. If you can adhere to the practice of table-side yoga for a long time, it can not only stimulate the endocrine system, speed up blood circulation, maintain endocrine balance, but also cure gynecological diseases such as menstrual disorders in women.

Points to note for practicing table-side yoga:

Before practice:

There is a certain difference between the practice of desk yoga and ordinary yoga. You only need to use an office desk and chair to practice. Before practicing yoga at the table, you should choose a quieter place in the office leisure area, wear comfortable and loose clothing, and remove jewelry, watches, glasses, contact lenses, etc., which will make the body more comfortable and natural.

It is better to practice on an empty stomach or after eating for 3 hours, and before breakfast is the best time to practice yoga at the table. At around 3 p.m., the human body is generally tired, so it is more appropriate to practice at this time.

In special periods, such as before and after menstruation and after four months of pregnancy, when practicing table-side yoga, it should be determined according to your physical condition. It is not advisable to do some movements of lifting your legs and bending over, otherwise it will easily cause harm to the body.

practice

Focus. During the practice of table-side yoga, you should keep your mood relaxed, cooperate with the breathing movements of table-side yoga, and try to calm your heart down and concentrate your mind in your body. It can effectively relieve tense muscles and nerves and restore your energy. Through practice, you can improve mental attention and calm your mood.

Do what you can. Before practicing each posture at the table, practice it according to your physical condition, that is, within your physical tolerance. Don't force yourself to do some postures that are beyond your physical strength. If you feel tired or uncomfortable during practice, you should slowly stop to rest and relax.

Master the correct practice method. Although you may not be able to make all table-side yoga postures flawlessly, you must master the essentials of table-side yoga practice. When practicing table-side yoga, proceed slowly with each step. During the practice, you should coordinate your breathing, try to be as slow as possible, and maintain the balance of the overall movement. Keep quiet and breathe through your nose unless otherwise specified, and perform "breathing" after each action.

after practice

After yoga at the practice table, you can take a break and pay attention to adding or reducing your clothes. Especially in summer, when the office air conditioner is turned low, the temperature difference from the office to the outside will affect the practice effect and consume "true energy"(energy). Eating 1 hour after practice is more scientific. The practice of table-side yoga is a long-term accumulation process. If possible, try to practice at the same time every day.

Eight tricks to rejuvenate your vitality

"Seeing is better than hearing everything","Eight Style Table-side Yoga" can fully stretch all parts of your body. Every movement is simple and easy to learn. It can fully stretch your body and mind, reduce stress, and restore your vitality. If you feel tired and listless at this time, take a break and share the joy of table-side yoga with us now!

1. Head on chair

Stand or sit on a chair, hold the edge of the chair with both hands, keep your spine upright, breathe evenly, and push your chest forward.

Inhale, hold your chin high, tilt your head back, relax your shoulders, and stretch your front neck muscles. Hold this position for 1 to 2 breaths.

Gently exhale and your head returns. Then lower your head. When you exhale, your chin gently sinks, feel the muscles on the back of your neck stretch, exhale, your chin gently approach your collarbone, and slowly inhale your head to recover.

Efficacy: This style can relax the cervical spine, activate blood circulation in the neck, help improve neck diseases, and relieve headaches and other symptoms.

2. Loose wrist style on the chair

Stand or sit in a chair with your waist and back straight, lift your hands, right hand up and left hand down, open your fingers, cross your fingers up and down on your chest, interlock your fingers, keep breathing slowly, open your arms from bottom to inside out when inhaling, keep your fingers fastened firmly. Exhale, completely relax your fingers, and hold for 1 breath.

Inhale, tilt back your upper body, hands, and head, and hold this position for 3 to 4 breaths.

Exhale to restore, change hands, that is, the left hand is up and the right hand is down, and repeat this action.

Efficacy: This style mainly trains hand flexibility and prevents hand arthritis. At the same time, during the stretching process, the arm is fully stretched, which can stimulate the meridians of the hand and enhance cardiopulmonary function.

3. Open shoulder type on the chair

Sit in the chair, hold the back of the chair with both hands, straighten your waist and back, and slightly retract your abdomen.

Inhale, expand your chest, tighten your shoulder blades, open your shoulders as much as possible, exhale and restore your hands, and keep breathing slowly. Raise your hands as you inhale, facing your palms.

Relax and restore your hands as you exhale, and feel the stretching of your shoulders and arms. Hold this position for 3 to 4 breaths and repeat it twice.

Efficacy: This action can relax shoulders, relieve and prevent shoulder diseases. At the same time, combined with breathing can expand the heart and lungs, strengthen the spine, and avoid lumbar curvature and humpback problems.

4. Sitting position with one leg V shape balance

Sit at the front of the chair, with your right leg perpendicular to the ground, and hold your left heel with both hands.

Inhale, slowly lift your left leg upward, stopping at about 45 degrees from your right leg, grab the heel of your left foot with both hands, straighten your left leg, and tighten your abdomen.

Slowly restore while exhaling, change your right leg and repeat this action twice. Hold this position for 3 to 4 breaths.

Efficacy: This action has the effect of tightening the legs and abdominal muscles, strengthening the inner and outer muscles of the thighs, and preventing lower body obesity.

5. Half Moon Style

Stand next to the chair with your legs together, place your right hand on the back of the chair, breathe in, raise your left arm up above your head, and curl your toes.

Inhale, stretch the upper body from the waist to the right, keep the abdomen tight, extend the arms, slightly relax the shoulder blades when exhaling, and hold this position for 1 to 2 breaths.

Inhale in and restore the upper body, slowly exhale, relax your body and restore your arms. Change your right arm up and repeat this action.

Efficacy: This action can relax the lumbar spine, soften the lumbar muscles, and prevent and relieve lumbar pain.

6. Triangle extension

Stand next to the chair, open your feet outward, turn your right toe to the right, turn your left toe slightly inward, inhale, raise your hands and arms at shoulder height, and look in the direction of your right hand.

Exhale, stretch the upper body from the waist to the right, gently place your right arm on the chair, feel the lumbar and back muscles stretch to the right, and hold this movement for 3 to 4 breaths.

Inhale, your body slowly restores, your hands recover, and repeat it in a different direction.

Efficacy: This action can strengthen the softness of the muscles of the whole body, improve their flexibility, tighten the abdomen, relax the waist, and effectively eliminate the excess fat on the waist. At the same time, it can strengthen the buttocks muscles, promote blood circulation throughout the body, and make the face healthier and ruddy.

7. Simple one-legged standing stance

Stand straight next to the table with your hands raised from your sides at shoulder height. Lift your left leg backward, hold the left bone with your left hand, place your right hand lightly on the table, and look ahead.

Inhale, hold the thigh with your left hand and raise it as much as possible, tighten the abdomen, keep the right arm upright, and keep the right leg perpendicular to the ground. Keep the arm extended while exhaling, and feel the thigh muscles stretch backwards. Hold this position for 1 to 2 breaths.

Exhale, the body slowly restores, the legs restore, relax your hands, change your legs, and repeat this again.

Efficacy: This action can strengthen the trunk muscles and promote the balanced development of waist and back muscles. At the same time, it can tighten the abdomen, lift the buttocks, relax the back, maintain the softness of the spine, and prevent the formation of waist and back fat.

8. Dance style

Stand in front of the chair, lift your left leg back, place your left toe lightly on the chair, and straighten your left leg.

Inhale, open your hands, lift them from both sides, lift them above the top of your head, put your hands together, interlock your thumbs, gently extend your arms upward, tighten your lower abdomen, exert a little force on your thighs, straighten your toes when exhaling, and hold this position for 3 to 4 breaths.

Exhale, your body recovers, your hands restore, and repeat this action 1 or 2 times with your legs.

Efficacy: This exercise can increase the balance of the body, enhance attention, stimulate the thymus gland, and improve the body's immunity.

(Internship Editor: Liang Yalin)