When you come home after a hard day's work, if you only have one yoga pose, it is the dog pose under yoga. It widens the whole body, exercises many muscles of the human body, and makes some blood flow into the human brain.

Practice: The human body is inverted "V". Open your hands forward and put them on the wooden floor, with your hips high and your legs as wide as your hips. Keep your hands on the road and walk forward, and control your inhalation. Keep your posture for 30 to 60 seconds.

Suitable for people: office workers with shoulder and neck pain, severe numbness in their feet, and computer typing on their fingers and wrists.

2. Mountain style

Mountain yoga helps you to open your chest and back and fully release your stress muscles.

Practice: adopt a comfortable standing posture, feet are the same width as buttocks, hands are raised above the head, palms are forward, and thumbs are backward, as if gently hooking the back of the body.

Suitable for people: office workers who often sit in front of computers and have backache.

3. fish Matsyasana

Fish pose is a good way to relieve posture, release the working pressure accumulated in the neck, throat and head, and help to expand the chest muscles and open the lungs.

Practice: lie flat on the ground, hook your heels and stretch your legs forward. Put your hands under your hips, support your body with your elbows and arch your back. Put your head on the road and let your elbow bear the net weight of your body. Inhale deeply and hold 15 to 30 seconds.

Suitable for who: tired and anxious office workers

Step 4 stand forward and bend down

Standing up straight and bending over is a relief posture to eliminate depression. Due to the addition of arms, the shoulders are deeply extended during flexion.

Practice: stand up, your feet are the same width as your ass, and your upper body gradually leans forward. In order to reduce the working pressure on the back, the knee joint can be slightly bent. Touch the road, or hug barefoot. Bend and stretch your body from top to bottom. If you are barefoot, stretch your body slightly.

Suitable for who: people who sit in the office all day. This posture will balance your lack of activity during the day, bring blood to your brain, and make your legs bend and stretch.

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