Basic yoga exercises for the office

Suitable for office yoga introduction, the following set of office yoga exercises is tailor-made for oL, allowing you to greatly improve your work efficiency!

First: Eye exercises

1. The eyeballs are drawn in the order of "ten" characters, complete the straight movement of left, right, up and down, and rotate the eyeballs in the order of drawing "o" characters.

2. stare at the tip of your nose for 4 seconds and close your eyes for 4 seconds. Look at the "third eye" in the middle of your brows for 4 seconds, and close your eyes for 4 seconds.

3. Rub your hands hard and warm them, close your eyes, place your hands on your eyes for a while, and repeat 3 times.

Gently press the degree around the eye socket with your fingers.

Second: Neck exercises

1. Draw a circle with the top of your head, exhale and lower your head, slowly draw the first half of the circle, slowly breathe out and draw the second half of the circle, and do it once in the opposite direction

2. Exhale the head to the left, gently press the right temple with the middle finger of the left hand, keep the right shoulder still, inhale and return to the center, and once in the opposite direction

3. Exhale, turn your head to the left, inhale back to the center, and once in the opposite direction.

Third: Shoulder exercises

1. Place your hands on your shoulders, with your shoulders as the center, and draw a circle in the air with your elbows from front to back. Inhale in the upper semicircle and exhale in the lower semicircle, repeat 5 times.

2. Inhale and slowly lift your shoulders, feeling close to your earlobe, until you are full of air. After holding for 2 seconds, quickly breathe out the turbid air in your nasal cavity and relax your shoulders at the same time. Repeat 5 times

3. Raise the right arm up, hold the right elbow with the left hand, inhale upward, exhale, stretch the arm backward, inhale and correct. One round left and right is 1 round, repeat 3 times

4. Stand tall and straighten your spine, cross your ten fingers behind your body, relax your body, exhale and bend your body to the right to the limit, inhale and straighten your body. One round left and right is 1 round, repeated 3 times.

5. After crossing your fingers, turn your palms down, inhale deeply, exhale fully, upper body forward, raise your arms upward and stay for 10 seconds, relax your neck and shoulders when exhaling,

Press your arms down and try to be parallel to the ground and breathe naturally

Fourth: Spinal exercises

1. Sit on the right side, straighten your spine upward, place your right heel in the front corner of the chair, breathe deeply,

Exhale and turn your body to the right, press the inside of your left elbow close to your right knee, hold the middle of the chair with your left hand, and breathe naturally.

2. Support your right hand on the upper edge of the chair back, try your best to twist your body and head to the right to the limit, look in the direction of your left shoulder, stay for 10 seconds, inhale and relax, and do it once in the opposite direction.

Fifth: Back exercises

1. Sit straight with your back, hug your shoulders with your hands, fold your arms parallel to the ground, keep your chest high and head down,

Breathe in chest, expand your back muscles as much as possible, hold for 6 seconds, exhale your chest and abdomen against your thighs,

Hold your legs tightly with your arms, expand your back, relax your head, breathe deeply for 5 seconds, inhale slowly and upright your upper body

2. Sit up, the soles of your feet close to each other, pull them as far as possible to the base of your thighs, exhale and lean forward,

Press down on your knees with both hands, breathe naturally for 30 seconds, inhale and relax your hands 3 times.

Sixth: Chest exercises

1. Sit upright with your fingers crossed behind your body, flip your palms downwards, inhale and lift your head, place your palms on the chair,

Raise the chest and expand the chest to its maximum limit. Breathe deeply for 8 seconds, inhale and restore, and repeat 3 times

2. Stand upright, with your back facing the chair, with your ten fingers crossed behind your body, turn your palms down and place them on the upper edge of the chair back, inhale, lift your head back and hold your chest back, breathe deeply for 8 seconds, and inhale and straighten it. Exhale and bend your knees to squat, lift your heels off the ground, straighten your arms and chest out, inhale deeply and lift your head up, stay for 8 seconds, and repeat twice.

Seventh: Abdominal exercises

1. Sit with your right foot and place it on the edge of the chair, exhale and lean forward, keep your right armpit close to your calf and shin, place your hands behind your body and intersect your fingers, inhale and straighten your body upward, lift your heel away from the chair, and stay for 8 seconds. Round, repeat twice

2. Sit on your side, hold the chair back with one hand and the edge of the chair with the other hand, exhale and lean back slightly, straighten your back, straighten and raise your legs together, keep your toes and top of your head at the same height, stay for 8 seconds, and repeat 4 times

Eighth: Waist exercises

1. Spread your legs apart as wide as your shoulders, intersect your hands and ten fingers behind your head, inhale and slowly bend over to the right to the limit.

2. Stay naturally for 8 seconds to prevent the upper body from leaning forward and fully feel the lateral waist stretching. One round left and right is 1 round, repeated twice

Ninth: Arm and Elbow Practice

1. Bend your left arm over your chest, place your right elbow on your left elbow, and wrap your right arm around your left arm to the right

2. Put your palms together before your chest, try to keep the upper arms parallel to the ground, and the lower arms are at a 90-degree right angle to the upper arms. Stay for 20 seconds, and do it once in the opposite direction.

Tenth: Hip exercises

1. Sit on the edge of the chair with your legs together, fingertips forward, hands supported by your palms, center of gravity backward, and feet off the ground

2. Breathe naturally, slowly roll your hips left and right, look at the raised feet, roll left and right 3 times for 1 round, and repeat for 3 rounds

Eleventh: Leg exercises

1. Basic standing posture, stick the back of your left thigh to the front of your right thigh

2. The tibia of the left calf is close to the belly of the right calf, wrap the left leg around the right leg, hook the upper half of the right ankle with the big toe of the left foot, and balance the whole body with the right foot. Place your right hand on the back of the chair

3. Place your left hand on your hip, keep your body balanced with your eyes straight in front, breathe deeply and naturally, and complete it once in the opposite direction. (Internship Editor: Wu Jinyu)