Office Seven-color refreshing yoga

In the reinforced concrete jungle, use a method that you can exercise anytime and anywhere to relieve stress, enjoy relaxation, tranquility, harmony, and comfort, and regain a happy and positive working state. Seven-color yoga exercises on seven glands in the body based on the seven important chakras of the human body equivalent to acupuncture points in traditional Chinese medicine.

A. Preparing for work and refreshing exercises

1. Coconut Tree Style: Stand with your feet at the same distance as your shoulders, inhale and lift your hands, open your fingers as far as possible, keep your heels off the ground, look up, hold for 5 breaths, and then exhale and relax.

2. Alternate breathing method: Also known as meridians or yin and yang breathing method. Simply sit, put the index finger and middle finger of your right hand on your forehead, press your thumb on your right nostril, use your left nostril to inhale first and then inhale, then use your ring finger to press your left nostril, use your right nostril to inhale first and then inhale, then inhale left and inhale right, inhale left and inhale, the above is one round, relax after 5 rounds.

Analysis: There are countless fine nerve veins in the human body, also known as meridians and collaterals, which are channels for energy transportation. Among these nerves, there are three most important ones: the middle vein, the left vein, and the right vein.

These two movements are training for the root chakra, which can help refresh your mind, boost your spirit, and increase concentration. It can also relax leg muscles, eliminate edema, make legs and ankles slender, and has a very good conditioning effect on smooth excretion. Special needs are suitable for teachers who often work standing up.

B. Practice for stretching your hands and feet after intense work

1. Lotus mudra: The simple sitting posture of yoga is that the right heel is pressed backwards against the perineum, the left foot is placed in front of the instep is straightened, and the hands are formed into lotus mudra, and the hands are lifted upward above the head with the inhalation. After holding for 10 breaths, the hands are slowly relaxed downward with the exhalation. This exercise stimulates the reflex areas of the upper and lower limbs and guides the body to relax after tension.

2. Eagle stance: Sit on a chair, bend both knees, wrap your left foot around your right leg from the front, hook your left toe behind your right calf, and bend your arms, with your left elbow on top and right elbow on bottom. When you pass around, your palms face each other. Hold for 5 breaths and then switch left and right.

3. Back palm closing posture: Sitting in a sitting position, closing palms behind you, turning your hands to your fingertips upwards, inhale and lift your head, with the tips of your fingers as close to the back of your head as possible, hold for 5 breaths, and then exhale and relax.

Analysis: These movements can improve problems such as too fast, too slow, and premature beats, relieve the feeling of chest tightness and discomfort; they can make the practitioner's breathing smoother and more powerful, and maintain high energy. Girls often practice heart chakra and can also improve the line of arms and chest. The practice of 3 is also suitable for eliminating the tension and rigidity in the shoulders, neck and back after working at the desk, helping to relax the shoulders and neck, thereby relaxing the body and soothing emotions.

C. Relax your eyes after looking at the computer for a long time

1. Turn your eyes to look up, down, left and right in turn, then turn in the opposite direction, then open your eyes wide, look into the distance, and slowly close them to rest.

2. Close your eyes, rub your hands hard and warm them to cover your eyes. At the same time, take a deep breath, relax your abdomen with the inhalation, and tighten your breath.

3. Stand on one leg. At first, you can rest your hands on the chair and close your eyes. After a long period of practice, you can leave the chair with your hands and close your palms. Hold for 5 breaths and then switch left and right.

Analysis: The training of these three movements is particularly helpful for eye health. TV users and computer users can do more forehead training. In addition, it can also help restore and maintain the balance of the body and restore physical health; it can also improve depressed emotions.

D. Exercise to promote digestion after lunch

1. The classic lion yoga exercise can eliminate flatulence and hiccups: kneel on both knees, step on the ground with your toes, sit on your hips, open your fingers on your knees, inhale in your nostrils, exhale through your mouth, and when exhaling, your tongue will try to spit down as much as possible, look up between your eyebrows, make a "ha" sound in your mouth, and relax after taking five breaths.

Analysis: This belongs to the laryngeal system exercise of yoga and is related to the thyroid. The function of the thyroid closely affects mood and weight. Some obese patients are caused by low thyroid function. Carrying out this training can effectively improve this type of obesity. In addition, this is very helpful for white-collar workers with uncomfortable cervical vertebrae, can also make the neck slender, and can also delay the aging of the skin on the cheeks and chin.

2. Maha handprint: The middle fingers and thumbs of both hands face each other, the rest of the fingers are bent against each other, with the thumbs down, hold for 10 breaths and then relax.

Analysis: Stimulate the gastric reflex areas on both hands. Long-term practice can tighten the middle abdomen and slim the waist, coordinate gastrointestinal function, and improve discomfort such as nausea, stomach pain, and indigestion.

E. Exercise to relax your waist and legs before getting off work

1. Foot relaxation can be done by yourself: sit in a simple sitting position, place your left foot on your right thigh, place your left hand on your left knee, use your right elbow to press the center of your left foot, and then rub the sole, center of your foot, and heel in turn. Swap left and right after 10 breaths.

2. Toe relaxation can also relax your mood: Sitting in a sitting position, crisscross the toes of your feet with both hands, hold for 10 breaths, and then slowly relax.

Analysis: These two positions can effectively improve the fatigue common in sub-health, regulate anxiety and irritability, help you relax your nerves, and are most suitable for helping your body and mind recover as soon as possible after a busy day of work.

remind

1. If you feel dizzy and need to stop during breathing exercises, reduce the number of times next time and slowly increase it in future exercises.

2. Don't hold your breath while maintaining yoga movements, keep breathing deeply.

3. Except for item D, which can be done after a meal, it is best to have other exercises separated by more than 2 hours from the meal.

4. Just do your best and don't force yourself to accidentally injure yourself.

5. If you require a suit at work, try to wear pants and unbutton the suit, take off your tie to make your dress looser. Prepare a pair of flat shoes for the office and change them into when practicing yoga. Women wearing high heels to do yoga not only affects the efficacy but also easily gets injured.

Internship Editor: Tong Wenchong's

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