Ten styles of stress-reducing yoga relieve work stress

OLs sit in the office for long periods of time and lack of exercise, which can easily cause the muscles of OLs back and legs to stiffen. Below, Xiaobian will introduce 10 yoga moves to you. These 10 moves can relax the stiff muscles in the back, neck and legs. At the same time, these 10 yoga moves can also relieve the stress caused by intense work.

Action 1:

Step 1: Sit cross-legged against the wall for a few minutes, close your eyes and meditate, and adjust your breathing. Then slowly raise your hands along the wall while straightening your back.

Step 2: Open your high hands to the sides and lift your shoulders at the same time. At this time, keep your throat and neck relaxed, be careful not to tighten your shoulders, just lift it.

Step3: When you feel like you have raised your arms as high as you can, don't force yourself, relax a little, adjust your posture, and then try raising your hands higher again.

If you think this move is too difficult, try Action 2.

Action 2:

Step 1: Sit in a chair facing the wall, place your hands as high as possible against the wall, and then slowly lift them up along the wall, stretching your back upward at the same time.

Step 2: Open your hands to the sides and lift your shoulders. Keep your throat and neck relaxed, don't tighten your shoulders, just lift them up.

Step3: When you feel like you've lifted it as high as you can, relax and adjust your posture, then try to raise your hand higher.

Action 3:

Step 1: Sit in a chair with your legs spread out wider than your hips.

Step 2: Bend over and lower your head. At this time, relax your whole body, especially your neck muscles.

Step3: Hold this position, relax your body and mind while exhaling, inhale to resume step1, pause for a while, and repeat step2.

Note: If you find this move difficult, you can roll it up with a blanket or towel and place it around your waist before doing it.

Action 4:

Step 1: Stand in front of the wall with your hands spread out at shoulder width.

Step 2: Slowly bend forward until your hands are pressed against the wall, with your upper body at a 90-degree angle to your legs. Palm up and close to the wall; legs straight and do not bend.

Step3: Press your hands hard against the wall and stretch your spine as much as possible, so that your arms and knees cannot bend.

Step4: Hold this position for 30 to 45 seconds, then resume step1.

Action 5:

Step 1: The back of the chair rests against the wall and stand about half a meter away from the chair.

Step 2: Separate your feet, close your heels in a figure of eight, straighten your legs and tighten your hips.

Step3: Raise your hands, straighten your body, and stretch your back up as much as possible.

Step4: Slowly bend forward, stretching your limbs without bending, until your hands touch the chair. If you find this movement difficult, you can ask a friend to help you and ask her to hug your waist. It will be easier to perform.

Step5: Hold this position for 30 to 45 seconds.

Step6: If you think this action is too simple, you can just touch the ground with both hands without using the chair.

Action 6:

Step 1: Lie flat on your back, bend your legs, place them in front of your chest, and hug them with your hands. If you like, you can maintain this position and gently swing left and right.

Step 2: Take a deep breath and feel the air you breathe in fill your entire back; try to relax your back muscles when you breathe out.

If this position will hurt your knees, roll up two towels and place them at your knees.

Action 7:

Step 1: Lie flat on the ground, lift your legs against the wall, and keep your hips as close as possible to the wall.

Step 2: Put your feet at a 90-degree angle to your legs and stretch your hamstring slightly.

Step3: Hold this position for 1 to 2 minutes, then continue with Action 8.

Action 8:

Step 1: Lie flat on the ground, lift your legs against the wall, and keep your hips close to the wall as much as possible, and then slowly spread your legs.

Step 2: You can place a blanket under your thighs to make it easier to maintain this motion.

Step3: Maintain this position and try not to bend your knees. If necessary, press your thigh with your hand so it can fit against the wall.

Action 9:

Step 1: Lie flat on the ground and use two rolled towels or blankets to place them behind your back. You can also use a pillow if you like.

Step 2: Close your eyes and relax your body for as long as you want.

Action 10:

Step 1: Take a right-angled chair, lie on the ground with the upper body and close the lower body to the chair, so that the thighs and calves form a 90-degree angle.

Step 2: Close your eyes and rest. When you exhale, relax yourself. Keep this position for as long as you can, or even just fall asleep. (Internship Editor: Yan Lili)