1. First of all, yoga pays attention to breathing regulation. It teaches you how to control your breathing and practice intercostal muscles. The survey shows that it will take about two weeks for your vital capacity to improve significantly. Flexibility and flexibility are also common problems of office workers, especially shoulders and ankles.
2. The tension in these parts is the main cause of back, knee and joint pain. Yoga promotes blood circulation in these parts and takes away the necessary nutrients, thus significantly improving flexibility and relieving the pain caused by osteoarthritis and carpal tunnel syndrome.
In addition, office yoga can also improve the lymphatic system. The lymphatic system in the human body is larger than blood vessels, but because it has no heart supply like blood, their circulation can only rely on muscles and gravity. Therefore, constantly changing your body posture is a very effective method. Healthy lymph can also prevent and treat heart disease.
Office yoga movements
1, beautiful breasts
Scheme: Basic breathing.
Method: Sit in a chair with your legs together. Hold the chair with your arms straight, close your chin and straighten your spine. First relax the abdomen, inhale through the nose, and expand the chest vigorously, so that the gas fills the chest, abdomen, abdomen, and stomach bulges; Then relax your jaw, exhale, and relax your chest, and your stomach will gradually disappear. It takes twice as long to exhale as to inhale. After exhaling slowly from the nose, hold your breath 1~2 seconds.
Note: Yoga breathing can be divided into deep breathing, light breathing and static breathing. Take different breathing methods according to the amplitude and difficulty of the action. No matter what you practice, you should adjust your breathing like this before and after practice, and do it for 5 seconds at a time.
Efficacy: tighten the chest, prevent the chest from sagging, and keep a happy and comfortable mood.
2. Flexible neck
Scheme: chair pressing head type.
Methods: After adjusting the sitting posture, keep the spine upright and breathe evenly. Inhale, raise your right hand and hold it on one side of your head; Exhale the head to the right, relax the left shoulder and keep breathing once; Inhale again, retract your head and lower your left hand. The positions of the left and right hands are exchanged, and the opposite exercises of the same movement are performed.
Note: When doing lateral movement in a small range of the upper body, you must keep your spine upright.
Efficacy: You can use this trick to stretch the neck muscles in time, relax the brain, relieve the pressure of long-term downward bending of the spine and the tension of the shoulders at work, make the neck stand tall and beautiful, and exude a confident and elegant temperament.
3, waist and abdomen to lose weight
Solution: stand and turn around.
Methods: Stand in front of the desk, hold your chest and abdomen, hold your hands tightly, turn around when inhaling, stand still for 15~3O seconds, breathe naturally, and then exhale. Do it four times left and right.
Precautions: When turning around, turn your waist, chest, neck, head and feet, straighten your back muscles, turn your head back as far as possible and look far away. It is best to look at green objects and relax your eyes.
Efficacy: twisting the abdomen can stimulate the spine and various internal organs, promote hormone secretion, make the body very comfortable, keep a clear head, and re-engage in work with full spirit.
4. Relax your back
Scheme: Double angle type.
Methods: Feet are shoulder width apart, toes are forward, and upper body is slowly pressed forward. Slowly keep parallel to the ground while straightening your arms and clasping your fingers. 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 up straight.
Note: Breathing should be coordinated with skills, and feet should stand firm.
Efficacy: The curvature of the back is perfect in this move, which can eliminate the curvature of the back bone and relieve low back pain, backache and back strain. The windfall is that you don't bend over when you walk, and your chest becomes bigger.
5. Tight hips
Solution: Half squat at the table.
Methods: Leave the chair that you have been relying on for a long time, stand behind the chair, with your legs 30 cm apart, and stretch your arms forward and naturally put them on the chair. Exhale, squat cross-legged on one side, hold your breath after exhaling, contract your hips, and feel your whole hips lifted. Hold this position 1~3 seconds. Relax your hips and breathe in. Practice 5~ 10 times.
Note: When lifting buttocks, the anus should also be lifted at the same time, so that the whole body can be refreshed.
Efficacy: OL always focuses on "sitting". Hip bones accumulate a lot of pressure every day, and fat will appear on the inner thigh because of excessive relaxation. This trick focuses on the deep hatred of OL's "solid footwork", which changes the hip line wonderfully and strengthens the leg strength.
1, the above five kinds of yoga can be completed in 20~30 minutes. When doing it, you should pay attention to it. You should be slow and soft, and you can reach your own ability limit every time you do an action. Don't be brave.
2. Every movement has its own yoga breathing method. Inhale and exhale evenly, slowly and continuously.
3. During the practice, focus your willpower on your stretching parts, don't be overly nervous, and learn to feel the stretching feeling of your muscles.
4. Don't practice before and after meals. It's best to practice when you are tired on an empty stomach or at work.
5. Keep practicing regularly every day for three consecutive days, and you will get initial results.
Basic course of primary yoga meditation
1, sit well
Sit on the yoga mat with your back straight, your legs straight forward, your head straight, and your hands on your legs. Bend your left calf and press your left foot under your right thigh. Bend your right calf and put your right foot under your left thigh. The thumb and middle finger of both hands are interlocked, showing lotus fingers, and gently placed on the knees.
1, lightning sit
Kneel and sit on the mat, with your upper body upright, your arms drooping naturally, and your calves, calves and instep flat on the yoga mat. Knees together, toes crossed, heels outward. Straighten your back, sit your hips on your feet and put your hands on your legs.
3, auspicious sitting
Sit on the mat, straighten your back, straighten your legs forward, and put your hands on your thighs. Bend the left knee so that the heel of the left foot is against the inside of the right thigh. Bend the right knee, put the right foot between the left thigh and the left calf, lock the thumb and middle finger of both hands into a lotus finger shape and lean on the knee.
4, half lotus sitting
Sit on the mat with your back straight, your legs together and straight forward, and your hands on your thighs. Bend your right knee and place the heel of your right foot on the perineum. Bend the left knee, hold the left foot with both hands, put the left foot on the right side, the center of the left foot is up, and the knee is as close to the ground as possible.
5. Sit down as a hero
Knees close to the ground, feet apart, hips sitting on the mat between the calves, heel inside attached to the crotch, hands crossed before touching. Keep this posture 1 min, and then return to the original position.