Office yoga stretch all-round beauty (photo)

It's New Year, it's a holiday, it's freedom, it's eating, drinking, playing, and having fun!

It's over, it's time to go to work, it's busy, and the post-holiday syndrome is happening again!

The Spring Festival holiday passes in a flash, and office workers will spend most of their time in front of computers every day. Problems of cervical strain and lumbar muscle strain have also reappeared. In fact, taking advantage of the lunch break to do a few easy-to-learn yoga techniques at the public security desk can not only alleviate the above symptoms, but also make it easier to keep fit. Come along with your colleagues!

1. Show your breasts

Plan: Basic breathing method: Sit in a chair with your legs together. Stretch your arms to stabilize the chair, retract your jaw, and straighten your spine. First relax your abdomen, inhale through your nose, and expand your chest vigorously to fill your chest and abdomen with air, and your stomach bulges; then relax your jaw, exhale, and relax your chest at the same time, and your stomach gradually disappears. Exhalation takes twice as long as inhalation. Slowly exhale through your nose. After exhaling out, hold your breath for 1 to 2 seconds.

Notes: The breathing of yoga is divided into 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.

Efficacy: Tighten the chest, prevent the chest from sagging, but also keep the mood happy and comfortable.

2. Flexible neck

Plan: Chair pressure head method: After adjusting your sitting posture, keep your spine upright and breathe evenly. Inhale and lift your right hand and hold it on one side of your head; exhale and stretch your head to the right, relax your left shoulder, and hold a breath; inhale again to recover and lower your left hand. Swap the positions of the left and right hands and practice the same movements on the opposite side.

Precautions: When performing small lateral movements of the upper body, you must keep the spine upright.

Efficacy: You can use this trick to stretch the neck muscles at a timely time, relax the brain, relieve the pressure caused by the long-term downward bending of the spine and the tension on your shoulders during work, make the neck tall and straight, beautiful, and exude a confident and elegant temperament.

3. Waist and abdominal weight loss

Plan: Standing posture and turning back method: Stand at the desk, chest out your chest and abdomen, clench your hands tightly, rotate while inhaling, stand still for 15 to 3O seconds, breathe naturally, and then exhale again. Do it four times on each side.

Notes: When turning, turn the waist, chest, neck, and head, the 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.

Efficacy: Turning the abdomen can stimulate the spine and various internal organs, promote hormone secretion, make the body very comfortable, the mind very clear, and the work can be full of energy again.

4. Relax your back

Plan: Double-angle method: Your feet are the same width as your shoulders, your toes move forward, slowly lower your upper body forward, slowly keep your arms parallel to the ground while straightening your arms, clench your fingers tightly, and try to keep your body and legs at the first right angle, and your arms and body at the second right angle. Breathe naturally, hold for 5 seconds, inhale and restore your body to stand straight.

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

Efficacy: The beauty of the back curve lies in this move. It can eliminate the curvature of the back spine and relieve low back pain, back pain and back strain. The unexpected reward is that you no longer stoop when walking, and your chest expands.

5. Tighten buttocks

Solution: Semi-squatting method at the table: Leave the chair you have relied on for a long time, stand behind it, separate your legs 30 centimeters, stretch your arms forward, and place them naturally on the chair. Exhale, squat cross-legged on one side, breathe out, hold your breath, shrink your hips, and feel the entire hips being lifted up. Hold this position for 1 to 3 seconds. Relax your hips and breathe in. Practice 5 to 10 times.

Points to note: When lifting the buttocks, the anus should also be lifted at the same time to refresh the spirits of the whole body.

Effectiveness: OL always focuses on "sitting". There is a huge amount of pressure on the hips every day, and excessive relaxation also causes fat on the inner thighs. This move focuses on the deep hatred of OLs for "being solid in the lower body", wonderfully changing the line of the buttocks and enhancing the strength of the legs.

Coach Private Talk Coach/Limeijian Fitness Coach Lin Zhi

1. The above five yoga techniques can be completed in 20 to 30 minutes. When doing it, pay attention to slow and gentle movements, and reach the limit of your ability every time you do an action. Don't be reluctant.

2. Every movement has a yoga breathing method that matches it, and the inhalation and exhalation must be even, slow and continuous.

3. During the practice, concentrate your willpower on your stretching part, don't be too nervous, and learn to experience the stretching of your muscles.

4. Avoid practicing before and after meals. Practice is best when you are on an empty stomach or when you are tired between work.

5. Adhere to regular practice every day, and you will have initial results after 3 days of continuous practice. (Internship Editor: Wu Jinyu)