Stress reduction yoga exercises for office workers
The relaxation practice of yoga is conducive to relieving physical and mental tension and fatigue. When practicing to a higher level, it can instantly cool your fingers or a certain part of your limbs by more than 10 degrees Celsius.
1. Refreshing exercises to get ready for work in the morning
Coconut Tree Style: Stand with feet shoulder-width apart. Inhale, raise your hands up, open your fingers as far as possible, lift your heels off the ground, look up, and keep breathing for 5 times. Exhale and relax.
Alternate breathing method: Also known as meridians or yin and yang breathing method. Simply sit down, put the index finger and middle finger of your right hand against your forehead, press your thumb on your right nostril, use your left nostril to inhale first and then inhale, then use your ring finger to press your left nostril, use your right nostril to inhale first and then breathe, then inhale left and inhale right, inhale left and inhale, the above is one round, relax after 5 rounds.
It can help refresh the mind, lift the spirit, increase concentration, relax the leg muscles, eliminate edema, and make the legs and ankles slender, which has a very good conditioning effect on smooth excretion. Especially suitable for teachers who need to stand up frequently.
2. Relax your eyes after staring at the computer for a long time
Turn your eyes clockwise in turn, then turn them in the opposite direction, then open your eyes wide, look into the distance, and slowly close them to rest.
Close your eyes, rub the heat with your hands hard, cover your eyes, and take a deep breath at the same time, relax your abdomen with the inhalation, and tighten your exhalation.
Stand on one foot. At first, you can hold your hands on the chair and close your eyes. After a long period of practice, you can leave the chair with your hands and close your palms. Hold for 5 breaths and then switch left and right.
It can help restore and maintain the body's balance, restore physical health, and keep the body young; it can also improve depressed emotions. This training is particularly helpful for eye health. TV users and computer users can do more of this training.
3. Practice for stretching your hands and feet after intense work
Lotus mudra: A simple sitting posture of yoga (that is, the right heel is pressed backwards against the perineum, the left foot is placed in front of the instep and straightened), and the hands are formed into lotus mudra (the hands are opposed, the index finger is pressed against the thumb, the rest of the hands point to the sides and spread out, and the little finger is bent and pressed against the ring finger), inhale and lift it up over the top of your head, hold for 10 breaths, and slowly relax with your hands exhale.
This exercise stimulates the reflex areas of the upper and lower limbs and guides the body to relax.
Eagle pose (simple): Sit on a chair, bend both knees, wrap your left foot around your right leg from the front, hook your left toe behind your right calf, and bend your arms, with your left elbow above and your right elbow below, and your arms wrapped around your palms. Oppose, hold for 5 breaths, and switch left and right. Back palm closing posture: Sitting in a sitting position, closing palms with your hands behind you, and turning your fingertips upwards. Inhale, lift your head, keep the tips of your fingers close to the back of your head as close as possible, and hold 5 breaths. Exhale and relax.
It can improve problems such as too fast, too slow, and premature beats, so that you no longer feel chest tightness and discomfort; it can make breathing smoother and more powerful, and maintain strong energy. Girls often practice this exercise and can also improve the line of their arms and chest. Backstage palm exercises are also suitable for practicing after working at the desk. They can eliminate tension and rigidity in the shoulders, neck and back, help relax the shoulders and neck, thereby relaxing the body and calming emotions.
4. Exercises to promote digestion after lunch
Lion stance (a classic yoga exercise that can eliminate flatulence and hiccups): Get down on your knees, step on the ground with your toes, sit on your heels, open your fingers on your knees, inhale in your nostrils, exhale through your mouth, and when you exhale, open your mouth, spit your tongue downward as much as possible, look up at your eyebrows, make a "ha" sound in your mouth, relax after doing it 5 times.
The function of the thyroid gland closely affects mood and weight. Some obese patients are caused by low thyroid function. The above training can effectively improve this type of obesity. This training is very helpful for white-collar workers with uncomfortable cervical vertebrae. It can also make the neck slender and delay the aging of the skin on the cheeks and chin. Maha mudra (stimulates the gastric reflex area on both hands and helps digestion): The middle fingers and thumbs of both hands face each other, the rest of the fingers are bent against each other, the thumbs are down, hold for 10 breaths and then relax.
Long-term practice can coordinate gastrointestinal functions and improve discomfort such as nausea, stomach pain, and indigestion.
5. Practice to relax your waist and legs before getting off work
Foot relaxation technique (foot massage you can do yourself): Simply sit down, place your left foot on your right thigh, place your left hand on your left knee, use your right elbow to press the center of your left foot, and press and rub the sole, center of your foot, and heel in turn., exchange left and right after 10 breaths.
Toe relaxation technique (to relax your mood at the same time): Sitting in a sitting position, crisscross the toes of your feet with both hands, hold for 10 breaths, and then slowly relax.
It can effectively improve the fatigue common in sub-health, regulate anxiety and irritability, relax nerves, and allow you to effectively relax your body and mind after a busy day of work. (Internship Editor: Wu Jinyu)