New office worker yoga fitness

Yoga can not only make people healthy, but also correct mental unrest and emotional impetuosity. It is of great benefit to people's body and mind.

People who work at their desks in the office for a long time are most likely to cause discomfort such as waist and back pain. Here, I recommend a set of simple and practical yoga techniques that are particularly suitable for long-term office workers.

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: Yoga breathing 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.

Efficacy: It will make your mood stable and happy and feel very comfortable.

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 rearward as much as possible, and look into the distance. It is best to see green objects and relax your eyes.

Efficacy: It can eliminate the bending of back bones. Relieves low back pain, back pain and rheumatism of the feet. Turning the abdomen can stimulate the spine and various internal organs, promote hormone secretion, and restore youth to the skin. It will also make the body very comfortable, make the mind clear, and eliminate congestion on the shoulders and neck. Eliminate tension and enhance work vitality.

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. 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.

Efficacy: Prevent and treat low back pain and back pain, improve the vitality of the spine and waist, enhance gastrointestinal function, and improve sexual vitality. Eliminate congestion in the waist and pelvis and increase blood flow to the brain, legs and feet.

Tiger Posture Method

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, and 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.

Efficacy: Cultivate concentration, and have the effect of changing breath, eliminate eye fatigue, prevent congestion, and is also very effective on dry eyes. (Internship Editor: Wu Jinyu)