Full analysis of office yoga slimming

People who work at their desks in the office for a long time are most likely to cause waist and back pain; sitting in front of the computer for a long time will reduce their eyesight. Here is a set of simple, easy-to-do and practical yoga techniques that are especially suitable for people who have been working in the office for a long time but cannot find the time to exercise. This set of exercises can take about 30 minutes to complete. You can do it during breaks from work or during breaks.

1. Basic breathing method

Yoga believes that human beings rely on absorbing the energy of the universe to survive. Among the air, sunshine, soil, moisture and food known as the vital elements, breathing air is the most important, and breathing contains magical power.

Method: Sit in a chair with your legs together. Hold one hand on your thigh and the other on your abdomen, retract your jaw, and straighten your spine. First relax your abdomen, inhale through your nose, and expand your throat and chest vigorously to fill your chest and abdomen, and your stomach bulges; then relax your jaw, exhale, and relax your chest at the same time, and your stomach gradually descends. When exhaling, slowly exhale through your nose for twice as long as you inhale. After exhaling, hold your breath for 1-2 seconds.

Conscious power: Place it on your abdomen and breathe.

Notes: The breathing of yoga includes deep breathing, light breathing and static breathing. Different breathing methods are used according to the amplitude and difficulty of the movement. No matter what you practice, adjust your breathing in this way before and after practice, for 5 seconds each time.

2. Sitting and turning posture

Method: Sit in a chair, hold your left knee joint with your right hand, and hold your left hand on your back or right hip joint. Rotate while inhaling, stand still for 15-3o seconds, breathe naturally, and then exhale again. Do it four times on each side.

Conscious power: Focus on the abdomen.

Notes: When turning, the waist, chest, neck, head and feet should be fixed, the back muscles should be straightened, the head should be turned backward as much as possible, and look into the distance. It is best to see green objects and relax your eyes.

3. Knight's posture

Method: Sit on a chair, place your legs left and right on the sides of the chair, straighten your neck, and keep your bones very straight from beginning to end. Raise your hands to your chest, overlap them up and down, straighten your chest, and retract your chin down. Then lift your hips 10 cm high away from the chair. In a horse stance, bend your knees and lower your waist, straighten your neck and back as far as possible, and exhale. (Figure 5) Then gradually straighten your legs up, lift your waist, and stand.

Conscious power: Focus on the waist and abdomen.

Precautions: Coordinate breathing with practice well, and stand firm with your feet.

4. Tiger posture

Method:

1. Close your eyes, relax your shoulders, and calm your mood for 10 seconds. Sit on a chair, raise your index fingers with both hands, hold your index fingers together, stare at your fingertips for 10 seconds, and breathe naturally. 2. Move your right hand to the right., your eyes chase the fingertips of your right hand until you can't see it; then slowly return your eyes to the front. On the contrary, the left hand is the same.

3. Move your raised fingers to the left and right, and look at your fingers quietly for 10 seconds.

4. Put your hands down, keep your body still, and stare up as much as possible for 10 seconds, then stare down for 10 seconds. Next, interact up and down and do it 10 times.

5. Move your eyes to the right, down, left, and up three times, and then to the left, down, right, up, and three times.

6. Close your eyes and keep your body and mind relaxed.

Conscious power: Focus on your fingertips, and imagine generates energy from your eyes.

Precautions: When moving your eyes, don't move your head; when gazing, don't blink, inhale first and then stop.

5. Ox noodle style

Method: Sit on a chair, stretch your back muscles, move your right hand backwards from top to bottom, and your left hand from bottom to top, wrap it around your back, hook your hands behind your back, open your chest porch as much as possible, and rest for 10 seconds. Then change in the opposite direction.

Conscious power: Place it on your chest that is being pulled upward.

Notes: Hook your hands together and pay attention to look straight behind when turning your head. The upper elbow joint feels like it is being pulled backwards strongly. Repeat 3 times.

6. Constrict abdomen and lift internal organs

Method: Stand behind the chair, hold the chair with both hands, open your legs and bend. Close your eyes, breathe out all your breath, hold your breath, shrink your abdomen, as if lifting the entire internal organs upward, and hold this position for 1-3 seconds. Relax your abdomen and breathe in. Practice 5-10 times.

Conscious power: Put it on your abdomen and your breath.

Precautions: Try to breathe through your nose, and lift your anus at the same time.

The above six yoga techniques can be completed in 20-30 minutes. When doing it, you should pay attention to slow and gentle movements and coordinate your breathing; pay attention to the tight rhythm of your body, concentrate your consciousness, and don't be overly nervous and forced to exert force; try to practice on an empty stomach, and inhale and breathe evenly, slowly and continuously; at best, insist on it every day and do it regularly. (Internship Editor: Wu Jinyu)