Yoga practice for office workers

1. A refreshing exercise to get ready for work in the morning

Coconut Tree Style: Stand with feet shoulder-width apart. Inhale, raise your hands up, open your fingers as far as possible, lift your heels off the ground, look up, and keep breathing for 5 times. Exhale and relax.

Alternate breathing method: Also known as meridians or yin and yang breathing method. Simply sit down, put the index finger and middle finger of your right hand against 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 breathe, then inhale left and inhale right, inhale left and inhale, the above is one round, relax after 5 rounds.

It can help refresh the mind, lift the spirit, increase concentration, relax the leg muscles, eliminate edema, and make the legs and ankles slender, which has a very good conditioning effect on smooth excretion. Especially suitable for teachers who need to stand up frequently.

2. Relax your eyes after staring at the computer for a long time

Turn your eyes clockwise in turn, then turn them in the opposite direction, then open your eyes wide, look into the distance, and slowly close them to rest.

Close your eyes, rub the heat with your hands hard, cover your eyes, and take a deep breath at the same time, relax your abdomen with the inhalation, and tighten your exhalation.

Stand on one foot. At first, you can hold 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.

It can help restore and maintain the body's balance, restore physical health, and keep the body young; it can also improve depressed emotions. This training is particularly helpful for eye health. TV users and computer users can do more of this training.

3. Exercise for stretching your hands and feet after intense work

Lotus mudra: The simple sitting posture of yoga is that your right heel is pressed backwards against the perineum, your left foot is placed in front of you and your instep is straightened, your hands are formed into lotus mudra, your hands face each other, your index finger is pressed against your thumb, the rest of your hands point to both sides, and your little finger is bent against the ring finger, inhale and lift it up over your head, hold for 10 breaths, and slowly relax with your hands down.

This exercise stimulates the reflex areas of the upper and lower limbs and guides the body to relax.

Eagle Style is simple: 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 above and your right elbow below. The arms are wrapped around your palms and facing each other. After holding for 5 breaths, switch left and right. Back palm closing posture: Sitting in a sitting position, closing palms with your hands behind you, and turning your fingertips upwards. Inhale, lift your head, keep the tips of your fingers close to the back of your head as close as possible, and hold 5 breaths. Exhale and relax.

It can improve problems such as too fast, too slow, and premature beats, so that you no longer feel chest tightness and discomfort; it can make breathing smoother and more powerful, and maintain strong energy. Girls often practice this exercise and can also improve the line of their arms and chest. Backstage palm exercises are also suitable for practicing after working at the desk. They can eliminate tension and rigidity in the shoulders, neck and back, help relax the shoulders and neck, thereby relaxing the body and calming emotions.

4. Exercise to promote digestion after lunch

Classic lion yoga exercises 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 Open your mouth, your tongue as far as possible, look up at your eyebrows, make a "ha" sound in your mouth, relax after doing it 5 times.

The function of the thyroid gland closely affects mood and weight. Some obese patients are caused by low thyroid function. The above training can effectively improve this type of obesity. This training is very helpful for white-collar workers with uncomfortable cervical vertebrae. It can also make the neck slender and delay the aging of the skin on the cheeks and chin. Maha handprints stimulate the gastric reflex areas on both hands and help digestion: the middle fingers and thumbs of both hands face each other, the rest of the fingers are bent against each other, and the thumbs are down. Hold for 10 breaths and relax.

Long-term practice can coordinate gastrointestinal functions and improve discomfort such as nausea, stomach pain, and indigestion.

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

Foot relaxation technique You can do your own foot massage: Simply sit down, 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, press and knead the sole, center of your foot, and heel in turn, and do it. Swap left and right after 10 breaths.

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.

It can effectively improve the fatigue common in sub-health, regulate anxiety and irritability, relax nerves, and allow you to effectively relax your body and mind after a busy day of work.

Internship Editor: Tong Wenchong's

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