White-collar office yoga selection relieves OL fatigue
How can office workers relieve muscle, back pain and other problems caused by sitting for a long time? The following are the office yoga recommended by Xiaobian that is very suitable for ol practice to help you eliminate the fatigue of the day.
1. Spine twisting
Practice:
A. Sit up, straighten your legs forward, bend your right leg, and place your right foot on the base of your left thigh.
B. Exhale, turn the upper body and trunk to the left, retract the left arm into your back as much as possible, stretch your right hand forward, and grab your left foot.
C. Turn your head to the right, look away from your right shoulder, breathe normally, hold this position for 10 to 20 seconds, release your right foot to restore, and swap left and right to redo this pose.
Tip: When rotating, consciously twist from top to bottom in the order of neck, chest, and waist. Use the neck to cause the spine to straighten up.
Benefits: Eliminate congestion in the shoulders and neck, make the spine more flexible, and prevent back pain and waist rheumatic pain. When you feel tired or nervous at work, you can practice this exercise 1-3 times, which will make your mind clear and enhance your work vitality.
2. Cobra Style
Practice:
A. At the beginning, lie on your face, put your hands next to you, and stretch your legs together, so that one cheek touches the ground, and your whole body is completely relaxed.
B. Turn your head so that your forehead rests on the ground. Simply use the muscles of your face and neck to slowly tilt your head, tilting it back as much as possible.
C. Use the role of your back muscles (do not use your hands), gradually raise your shoulders and trunk, while slowly inhale, place your hands under your shoulders, and your fingers facing each other. Push it up slowly and let your back continue to rise. Just make it comfortable and keep your navel as close as possible to the ground. Pull your head up and back, and push your arms straight.
D. Hold this position for 10-20 seconds and breathe normally.
E. Exhale slowly and gradually place your torso back on the floor. Turn your head to one side, relax, and then do it twice more.
Tip: When lifting the trunk and tilting the back, you should start tilting from the first vertebra at the top of the spine, and lift up and tilt up one vertebra after another. When recovering, the lower back and the spine are pressed downward first. Lay down one vertebra after another until the chest returns to the ground.
Benefits: Helps treat various back pain and spinal injuries, helps relieve constipation, and helps correct menstrual disorders in women. However, people with hyperthyroidism, intestinal tuberculosis, gastric ulcers and hernias should not do this exercise.
3. Stretch your legs and back
Practice:
A. Stretch and straighten your legs, straighten your back, and grab your big toes with both hands.
B. After adjusting your breathing, take a deep breath and straighten your upper body back from waist to head.
C. Exhale, and at the same time use your forehead to draw the spine forward, bend the upper body forward, lower your head, bring it as close to your knees as possible, close your eyes, and finally close your forehead to breathe out all your breath, and stay for 10-20 seconds.
D. While inhaling, lift the upper body and restore it. Repeat this 1-2 times.
Benefits: Eliminate abdominal congestion and enhance gastrointestinal function. According to ancient yogis, men practicing this technique can cure impotence and enhance sexual ability.
4. Lying on your back
Practice:
A. Lie on your back with your back on your back, put your arms on your sides, palms up, and open your feet and place them on the ground naturally.
B. Close your eyes, relax your body, breathe calmly and naturally, and keep your breath.
Benefits: Nervous tension is eliminated, the heart is peaceful, and the whole body is rejuvenated. It is a good way to cure tension, neurasthenia and insomnia.
8 notes for practicing yoga:
1. Coaches: It is important to choose a coach. Follow a high-level, high-quality coach who can lead you physically and mentally;
2. Venue: If you study indoors, you should choose an environment with open space, beautiful environment, good ventilation equipment, and fresh air; if you practice daily, you can also choose a quiet and beautiful natural environment such as forests, grasslands, and watersides.
3. Clothing: Light and breathable, loose and comfortable, convenient for various body movements, and practice barefoot.
4. Exercise on an empty stomach: Eat and take a bath after thirty minutes.
5. Concentrate your mind: your movements are slow and gentle, and your breathing is coordinated with your breathing. Your breathing is even, slow, and continuous.
6. Don't be overly nervous and force yourself: Do what you can, don't rush for success, and don't compete with others.
7. It is best to insist on it every day (or 5-6 times a week): at least 20 minutes each time, and at regular intervals.
8. Diet: Follow the principles of yoga diet. (Internship Editor: Wu Jinyu)