Do practical yoga if you want!

office yoga

In view of the problems of long-term sitting at the desk, lack of exercise, mental stress, and prone to backache, I would like to introduce a set of "office yoga" exercises to you.

1. Sitting breathing method

① Sit in a chair with your legs together, hold one hand on your thighs and the other hand 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, exhale, and relax your chest at the same time. The stomach gradually contracts. The exhalation lasts for 5 seconds. The gas should be slowly exhaled out from your nose. After exhaling out the remaining breath vigorously, hold your breath for 2 seconds.

④ Repeat the above actions 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 method

① Stand up and sit 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 trunk 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.

3. Eye Care Law

① Sit in a chair, close your eyes, relax your shoulders, and stabilize your mood for 5 minutes.

② Raise and close your index fingers in front of your nose, stare at your fingertips with both eyes for 10 seconds, and breathe naturally.

③ Move your right hand to the right, and chase the fingertips of your right hand until you can't see the fingertips of your right hand. Then slowly return your eyes to the front. On the contrary, your left hand also moves.

④ Move the raised fingers to the left and right respectively, and look at the fingers quietly for 10 seconds.

③ Put your hands down and keep your body still. Keep staring above your head as much as possible for 10 seconds, then stare down for 10 seconds, turn your eyes to the right, down, left, and up three times, and then to the left, down, right, and up. Turn 3 times.

Efficacy: It can cultivate concentration, eliminate eye fatigue, and prevent congestion. When practicing, concentrate your consciousness on your fingertips, and you cannot move your head when moving your eyes, and do not blink when gazing.

Family yoga

1. Lift the chest and abdomen

① Lie on your back, put your hands straight and flat, and bend your knees.

② Extend your feet to your buttocks, support your waist with your hands, and straighten your waist with your hands when you use your toes to push your waist straight.

③ While moving ②, tilt your head back, breathe in, and chest out your chest. Maintain for 10 to 20 seconds.

Efficacy: Stretch the chest and abdominal organs and promote blood circulation in the organs. Make blood flow freely in your back and soften your waist and spine.

2. Spine forward flexion exercise

① Kneel on the front, reach back with your hands, grab your heels, then bend your waist forward, bringing your head close to your knees.

② While exhale, lean your head back and stretch your waist.

Efficacy: Promote digestive function, enhance liver, spleen and thyroid function, make spine soft, prevent eye aging and prevent gray hair.

3. Shoulder stand posture

① Lie on your back with your hands supporting your waist, then stand on your shoulder support, and then cross your legs with each other; hold the position for 30 seconds to 1 minute.

Efficacy: This posture can exercise shoulders and promote blood circulation in ears, nose and abdominal internal organs.

② On the basis of the above actions, tighten your abdomen and flex your legs towards your head. Try to keep your knees close to your head, and at the same time, extend your hands that support your waist to the front of your head to maintain balance.

Efficacy: This posture can keep the body completely enclosed, smooth blood flow in the buttocks and head, and exercise the waist more, helping to keep the spine soft.

4. Pelvic exercise posture

① Lie on your back, with your hands on your hips, your legs close together, and your abdomen and flex back to form a right angle between your legs and your body.

② Exhale, while putting your feet on the ground in a hoe shape on your head, and supporting your hands with your back for support. Stretch your legs upward to make your body stand upside down and hold this position for 20 to 30 seconds.

③ Exercise your left leg and right leg in turn 2 to 3 times like scissors. Effectiveness: These postures enhance the activity of the pelvis muscles, psoas muscles and abdominal muscles.

Yoga Practice Tips

1. It is best to practice yoga under the guidance of a professional coach. For more abstract action narratives, you must thoroughly understand them before doing them.

2. You must practice yoga on an empty stomach, preferably 3 hours after eating, and it is best to empty your bladder before practicing.

3. Wear loose and elastic clothing when practicing yoga, and try to focus on the feeling of your body. Breathing should be even and deep, and movements should be gentle and gentle. Don't use force.

4. It is best to practice every day for at least 20 minutes each time, and do it regularly.

5. Pregnant women, elderly people, and patients with hypertension, heart disease and other diseases must get doctor's permission before practicing yoga, and are not allowed to perform strong and difficult postures such as handstands. (Editor in charge: Teng Yun)