Office yoga relieves stress and keeps you fit

　　Office yoga is a set of yoga movements designed for stress relief and fitness for office workers who lack exercise. Treat and prevent common "office syndrome" through a series of simple, scientific and very reasonable yoga movements.

　　Today, the editor brings a set of office yoga aerobics to white-collar workers. The editor will introduce it to you in detail below. Office yoga is a set of yoga movements designed for stress relief and fitness for office workers who lack exercise. Through a series of simple, scientific and very reasonable yoga movements, we can help relieve work stress and treat and prevent common "office syndrome".

　　1. Basic breathing techniques

　　This breathing method can make your mood stable and happy, and make you feel comfortable and at ease. Yoga believes that human beings rely on absorbing the energy of the universe to survive, and among the air, sunlight, soil, moisture and food known as life elements, breathing air is the most important, and breathing contains magical power.

　　method

　　Sit on a chair, put your legs together, put one hand on your thigh, and place the other on your abdomen, tuck your chin and straighten your spine. First relax the abdomen, inhale through the nose, and expand the throat and chest with force, so that the chest and abdomen are filled with air, and the belly bulges; then relax the lower jaw, exhale, relax the chest at the same time, and gradually lower the belly. When exhaling, take twice as long as inhaling to exhale slowly through the nose. After exhaling, hold your breath for 1-2 seconds. Focus your awareness on abdominal breathing.

　　Note: You should adjust your breathing in this way before and after practicing, and do it for 5 seconds each time.

　　2. Sitting and back-turning pose

　　Only humans can do this action. It can eliminate back bone curvature and congestion in shoulders and neck, relieve low back pain and foot rheumatism. Twisting the abdomen can stimulate the spine and internal organs, promote hormone secretion, and make skin Rejuvenation, physical comfort, mental clarity, and elimination of tension. It prevents Alzheimer's disease, so you can also recommend it to your elderly parents.

　　method

　　Sit on a chair, hold your right knee joint with your left hand, and put your right hand on your back or left hip joint. Turn your body while inhaling, stay still for 15-30 seconds, breathe naturally, and then return to exhaling. Do 4 times on each side. Concentrate your awareness on your waist and abdomen, and imagine that the fat in the "tire belt" is burning.

　　Precautions: When turning, turn your waist, chest, neck and head, keep your feet fixed, and straighten your back muscles. Turn your head as far back as possible and look far away. It is best to look at green plants and relax. Eye。

　　3. Rider pose

　　This posture can prevent and treat low back pain, improve the vitality of the spine and waist, enhance gastrointestinal function, eliminate congestion in the waist and pelvis, and increase blood flow to the head, legs and feet. Method: Sit on a chair, spread your legs left and right and place them on both sides of the chair, straighten your neck, and make it very straight from head to tailbone. Raise your hands to your chest, overlap them up and down, straighten your chest and waist, and retract your chin. Then lift your buttocks 10 centimeters off the chair into a horse stance. Bend your knees and lower your waist, straighten your neck and back as much as possible, and exhale.

　　Then gradually straighten your legs upward, lift your waist, and stand. The consciousness is concentrated on the waist and abdomen. Note: Breathing should be coordinated with the exercises, and both feet should be firmly planted.

　　4. Beef noodle style

　　Can prevent breast sagging. Treat and prevent hunchback and treat frozen shoulder. Promote blood circulation in the arms and shoulders, make the muscles of the shoulders, arms, flanks, and chest symmetrical and strong, and coordinate hand movements.

　　method

　　Sit on a chair, stretch your back muscles, move your right hand backward from bottom to top, and your left hand from top to bottom, around your back, hook your hands behind your back, open your chest as much as possible, turn your head back, and stay still for 10 seconds. Then switch to the opposite direction.

　　Consciousness

　　Concentrate on the chest being pulled upward. Note: Hook your hands together, and when you turn your head, try to look straight back with your eyes. The upper elbow joint will feel like it is being pulled back strongly. Repeat 3 times.

　　5. Internal organ function

　　It can eliminate congestion in waist organs, promote blood circulation, and is helpful for preventing constipate , indigestion and liver disease are effective. Plants can also be adjusted nerve , improve self-emotional control ability.

　　method

　　Stand behind a chair, with your hands on the back of the chair, your feet shoulder-width apart, and your knees bent. Close your eyes, exhale all your breath, hold your breath, contract your abdomen, as if lifting the entire internal organs upward, and maintain this posture for 1-3 seconds. Relax your abdomen and inhale. Practice 5-10 times. Focus your awareness on your lower abdomen and breathing.

　　Things to note

　　Try to breathe through your nose. When lifting, the anus should also be lifted at the same time. When doing the 5 yoga poses introduced above, you should pay attention to slow and gentle movements, coordinate with your breathing, and inhale and exhale evenly, slowly, and continuously. ； Pay attention to the rhythm of body tension and concentration, and do not be overly nervous or exert force. ； Try to practice on an empty stomach, preferably every day and on a regular basis. Persevere, and you will bloom in tranquility with beauty and power that cannot be underestimated.