Simple white-collar yoga, fitness and stress reduction (picture)

Interview with experts: Yu Tong, founder of Beijing Yutong Yoga Co., Ltd., member of the expert demonstration group for the establishment of a national yoga profession, member of the National Association of Naturopathic Physicians of India, and a famous domestic yoga master.

1. Yoga to move shoulders and neck

Efficacy: Neck and shoulder exercises are very suitable for white-collar workers in the office. Adduction and abduction of the shoulders, especially the abduction exercises, can balance the muscle tension caused by long-term adduction of the shoulders. The balance of shoulder muscles can well stabilize the cervical vertebra, so that long-term tired and tense neck, shoulders and back can be repaired.

Recommended action 1

Step1. Sit upright, with your hands clasped behind your body, lift your chest, shoulder extended, and arms extended. The focus is on shoulder abduction.

Step2. Sit up. Interlock your fingers, stretch forward, lower your head, and push back your back and pelvis.

Recommended action 2

Sit up, interlock your fingers, stretch your arms upward, lower your shoulders, lift your head up, absorb your abdomen, and stretch your lumbar spine.

Recommended action 3

Step1. Sit up, bend your right elbow, lift your arms up, grab your right elbow with your left hand, lift your chest, spread your shoulders, and stretch to the left.

Step2. Sit upright, bend your left elbow, lift your arm upward, grab your left elbow with your right hand, lift your chest, spread your shoulders, and stretch to the right.

2. Yoga to prevent dry eyes

Efficacy: The practice of eye rotation can improve the symptoms of eye fatigue and dryness caused by excessive eye use.

Step1. Sit up and place your hands naturally on your knees. Keep your head and face still and look to the far left.

Step2. Look with both eyes to the far right.

Step3. Keep your eyes up as much as possible.

Step4. Look down with your eyes.