Two-style office yoga effectively relieves lumbar pain

1. Sitting and breathing yoga

1. Sit in a chair with your legs together, hold one hand on your thighs and the other on your abdomen, retract your chin, and straighten your spine.

2. Relax the abdomen, inhale through your nose, and vigorously expand your throat and chest to fill your chest and abdomen with air, and your stomach bulges for 3 seconds.

3. Relax your jaw and exhale, while relaxing your chest. The stomach gradually contracts. The exhalation lasts for 5 seconds. The gas should be slowly breathed out from your nose. After exhaling out the remaining breath vigorously, hold your breath for 2 seconds.

4. Repeat the above action 5 times.

Efficacy: It can eliminate tension and fatigue and relax your mood. When practicing, you should focus on the adjustment of breathing. Exhale and inhale should be evenly. You can imagine some peaceful and broad pictures such as the sky and sea in your brain.

2. Spine twisting yoga

1. Sit up straight, stretch your legs forward, bend your right leg, and place your right foot at the base of your left thigh.

2. Exhale, turn the upper body and torso to the left, retract the left arm into your back as much as possible, stretch your right hand forward, and try to grab your right foot.

3. Turn your head to the right, focus both eyes beyond your right shoulder, maintain normal and even breathing, restore after 15 seconds, and swap left and right again.

Efficacy: It can eliminate congestion in the shoulders and neck, make the spine more flexible, thereby preventing neck pain and low back pain. However, when rotating the body, pay attention to the sequence of neck-chest-waist, consciously twist it from top to bottom, and use the neck Lift the spine upward.

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