8. help MM decompress.
Chair style
Pressure discharge:
Strengthen the functions of abdomen, back, buttocks, ankles, thighs, calves, spine and other trunks, stretch and flex shoulders and chest, and enhance heart function and balance.
Key points:
Put your feet together and put your palms on your legs. Exhale first, then inhale through the nose, at the same time, the fingertips drive the arms up to shoulder level, and the hips are slightly bent. Exhale through the mouth, and the feeling force extends backward from the coccyx to the back, just like sitting in a chair behind you. If you can sit down, sit down and stop. Be careful that your knees don't exceed your toes. Inhale, shoulder back, exhale, slightly buckle your chin, open your eyes and look straight ahead, and keep breathing for 3-5 times.
Rabbit style
Pressure discharge:
* * * Baihui point on the top of the head has the effect of treating constipation and headache, which can give scalp vitality and help hair health. Promote visceral function, soften back bone, spine and neck, let blood return to brain and increase oxygen supply to brain.
Action points:
Sit on your knees, exhale, keep your knees as wide as your hips and keep your back straight. Inhale through your nose, hold your armpits with your fists and elbows, and exhale through your mouth. Drive your body forward slightly with your head as the center, with your elbows close to your knees and look forward. Hold your hands on the ground, head on the ground, head in the middle of your hands, hips raised in the direction of the ceiling, shoulders back, and let your body stretch back. Put your knees together, put your hands behind your knees and hug each other. Keep breathing for no more than 5 times. When you recover, you need to exhale to get your body back safely.
Warrior style
Pressure release function:
Beautify body lines, nourish spine, relieve shoulder stiffness and pain, promote metabolism and blood circulation, and protect women. Enhance the softness of knee joint and ankle joint, and improve spirit, qi and spirit.
Action points:
Spread your feet twice the width of your shoulders, put your hands on your hips, exhale, and move your heels outward to keep your feet straight. Exhale, ready to start the action, inhale through the nose, bend your left knee, turn your left toe to the right, keep your right foot in the same position, let your feet be L-shaped, open your arms, look straight ahead, and your pelvis and buttocks face straight ahead. Continue to squat with your left leg, with your knees not exceeding your toes. Turn your head left with your chin, and keep your eyes straight ahead, and keep it within 5 breaths.
Kneeling gluteal muscle type
Pressure discharge:
* * * Hip and thigh muscles, strengthen the flexibility of the medial ligament of the knee, and let the arms, wrists, shoulders and back participate.
Action points:
Place your body on a table, elbows on the ground, palms tightly in a triangle, knees together, and exhale. First, the tip of the right foot drives the right leg to keep the L-shape upward, and put it down when inhaling through the nose. (Exhale and lift, inhale and lift, and take three breaths) Do four times on the left and right legs, and do five groups.
Standing praying hand posture
Pressure discharge:
Stimulate stomach digestion, promote diaphragm vibration, make sympathetic nerve and parasympathetic nerve work normally, warm spine, promote thymus function, relax shoulders, increase shoulder and neck softness, and keep a clear head.
Action points:
Put your feet together, put your hands on your sides, palms forward, abdomen, hips, chest, shoulders, chin and smile. Inhale through your nose, put your hands together on your abdomen, slowly move up to your chest, exhale through your mouth, raise your elbows to shoulder height, and keep your hands and palms pushing each other. Inhale through the nose and exhale through the mouth. At the same time, push your hands to the right with your elbows. The elbow should not exceed the shoulder and keep the same height as the shoulder. At the same time, turn your head and neck to the left and look for three breaths. Switch sides. Say it again.
Stand and twist the triangle 40 degrees.
Pressure discharge:
Correcting pelvis, removing visceral fat, strengthening back muscles, arms and neck lines, nourishing spine, regulating pain caused by sciatica paralysis and sedentary, strengthening barefoot, promoting blood circulation of lumbar spine, activating ovary and nourishing uterus.
Action points:
Stand with your legs apart from your hips, exhale from your mouth, move your feet outward with your heels, and keep your feet straight. Inhale through the nose, squat slightly, keep your back straight, exhale, bend your hips, sit back and stretch your hips, keep your elbows in line with your shoulders and back, keep your head in line with your coccyx, slightly buckle your chin, stare at the front with your eyes wide open, smile, inhale through your nose, put your arms on the inside of your knees, exhale, inhale, put your left hand on your waist, put your right hand on the inside of your right knee, exhale, turn your back, shoulder down.
Vulture style
Pressure release function:
Shoulder, back, legs and hips, hands and feet joint muscles, strengthen the circulatory system, increase self-attention and sense of balance.
Action points:
Put your feet together, put your hands on your hips, exhale, squat slightly when inhaling through your nose, grab the ground with your right foot from front to back, exhale through your mouth, and keep your pelvis upright. Inhale through your nose and hook your right arm around your left elbow from bottom to top. Exhale from your mouth and bend your hips. Keep the coccyx extending backward and the fingertips extending upward. Beginners can do 1 breathing exercises first, and after proficiency, they can increase to 3 breaths.
Dashushi
Pressure release function:
Sense of balance, relax spirit, maintain peace, enhance self-confidence, strengthen bones, prevent osteoporosis, indirectly * * * lymph glands on the inner thigh and acupoints on the soles of feet, and activate internal organs.
Action points:
Feet together, hands down naturally, abdomen, hips, chest, shoulders, chin, keep smiling. Exhale through the mouth, hands akimbo, right foot close to the ground, toes forward, inhale through the nose, head up, lift your left foot against the inside of your right knee, and put your hands together on your chest. Keep breathing for 3-5 times.
Ten quick moves
1, tree type
Decompression: This is a balanced movement in posture practice, which can strengthen joint function and help to adjust posture, help the spine to maintain an upright and healthy state, and maintain the normal function of internal organs. According to this theory, the integrity and health of the spine will affect the functions of various internal organs.
Action essentials: stand with your left foot, bend your right knee, and press the sole of your right foot against the inner thigh of your left leg. Then, put your hands together and keep breathing normally for 3 times. Slowly stretch your hands over your head and breathe in this balanced posture for 6-8 times. Exhale again, return your hands to your chest, then relax your legs and restore the mountain. Switch sides and repeat.
2, cow face
Decompression: It can prevent fat from accumulating on the upper arm and make the arm slim. Eliminate the stiffness of shoulder and neck and increase the elasticity of pelvis and knee joint. Prevent insomnia and relieve fatigue and stress.
Action essentials: kneel on one foot and take a deep breath. Bend your knees, cross your legs under your right foot, and step on the outside of your right thigh with your left foot. Let your left hand go around your back from above, hold your right hand behind your back, stay for a few seconds and take a deep breath. At first, you can connect your hands with towels. Restore, adjust your interest, and do it on the other side. In the process of doing it, the focus is on the arm muscles.
3. Bow style
Decompression: This is a relatively strong posture, which can strengthen the spine, strengthen the flexibility of the spine, and strengthen the entire internal organs system. But patients with gastric ulcer should not overstretch or give up this posture, because the posture is too strong.
Action essentials: Starting from the prone position, the forehead is attached to the ground, the knees are bent, the feet are attached to the arms, the ankles are grasped with both hands, and the upper body is stretched as far as possible when inhaling, but the thighs remain attached to the ground and breathe for as long as possible. Exhale, slowly return to the ground, resume prone position and relax.
In order to strengthen the strength of the abdomen and chest, when the practitioner has enough ability, he can shake his body back and forth, left and right while maintaining his posture. This position can be repeated 2-3 times.
4. Torsion type
Decompression: It can effectively eliminate back pain, abdominal pain and flatulence, improve the phenomenon of poor blood circulation, and the hormone secretion is normal.
Action essentials: from kneeling position, the body sits on the left side of the leg, the right foot is placed next to the left knee, the left elbow is placed on the right knee, the left hand is placed above the right chest, and the right hand is placed behind the hip. Inhale, straighten your back, exhale, twist your body backwards, and keep your posture and breathe normally 6-8 times.
Step 5 lift your feet with a boat
Decompression: strengthen the strength of abdominal muscles and lumbar muscles, and strengthen the function of liver and kidney.
Action essentials: Grasp your feet with both hands, inhale, lift your upper body and legs about 60 cm from the ground, form a V shape, and breathe naturally 10-20 seconds. Exhale and slowly restore.
6. Snake strike type
Decompression: it is beneficial to the nerves and muscles of the back and increases the elasticity of the spine. It is also helpful for ischium and ordinary back, and helps to eliminate irregular menstruation.
Action essentials: Kneel on your knees, hold the ground tightly with your arms, and make a vertical angle with your shoulders. Lean forward, touch the ground with your forehead, and stretch your arms forward to touch the ground. Bend your arms, raise your head, tuck in your abdomen, keep your waist close to the ground, and let your torso move slowly along the ground. When you reach your heart, straighten your arms, lift your upper body, tilt your head back and look up. Hold for 20 seconds and breathe naturally. Then, do it in the reverse order and return to the starting position.
7.pigeon style
Decompression: strengthen the spleen and stomach and eliminate flatulence in the abdomen. It can regulate the disorder and constipation of gastrointestinal organs (kidney, liver, spleen and intestine). It can also improve the weakness of ankle and knee joint and eliminate bone spurs in joint parts. Beautify the whole body lines, promote the whole body blood circulation and improve the physiological function.
Action essentials: spread your legs forward and keep sitting for a long time. Bend your right knee, with your right heel against the perineum or across your left heel. Open your left leg sideways, bend your knees, and keep your thighs in a straight line as far as possible. Hold the instep of the left foot with the left hand, lift the left calf upward, and put the instep on the elbow and wrist. Hold your fingers with your hands in front of you, bypass your arms from head to back, turn your face to the upper right, and keep your sternum as straight as possible. Hold this position and do five groups of abdominal breathing, and exchange your legs to the other side. When practicing, adjust your knees in a straight line from left to right, and put your consciousness on your waist.
8. Diamond wheel arch
Decompression: Soften back bone and gonad, and promote hormone secretion.
Action essentials: Kneel on the floor, put your knees together, put your feet out behind you, and then sit on your heels. Put your hand gently on your thigh. Put your arms behind your back and hold your hand tightly. Inhale, raise your head and bend your spine. When stretching shoulders and chest, put your hands behind your back. Stay, take a deep breath and recover slowly.
9. Egret style
Decompression: Legs can be fully stretched, lines can be strengthened, slender legs can be beautified, and hip lines can be tightened and beautified.
Action essentials: lift your right foot and then hold it with your left and right elbow rings, and shake your body slightly back and forth for a few minutes. Surround your left and right elbows, keep your right leg close to your chest, keep your head upright, pull your right foot up and keep your back straight. Every movement should be practiced symmetrically, and you can do it several times.
10, candlelight meditation
Decompression: it is common for modern urbanites to enhance the metabolic function in the body, make the body elastic, change people's emotions and reduce negative emotions.
Action essentials: close your eyes and open them again, and look up and down as much as possible, up and down 10 to 15 rounds.
After eyes relax, slowly open your eyes, don't look directly at the candlelight, look at the front side of your legs first, slowly move your eyes up, and finally move to the candlelight to stare. When staring, relax your eyes, don't stare, try not to blink, and turn on the candlelight quickly until you have to blink. When you feel that tears are about to flow down or have already flowed down, close your eyes slowly, arch your palm so that it is bowl-shaped and buckled on your eyes, and don't touch your eyes.
OL office decompression improves physical weakness
Chair king kong sit style
Efficacy: It can eliminate stress and fatigue, stabilize mood, take a deep breath during practice and improve physical fitness.
* * * Detailed explanation:
1. Stand on the left side of the chair, in the same direction as the chair, and hang your hands naturally.
2. Hold the chair back gently with your left hand to stabilize your mind, and kneel on the chair with your right leg.
3. Hold the chair back with your left hand, kneel on the chair, try to protect your chest, stay for a few seconds and take a deep breath.
4. Put your hands on your legs naturally and take a deep breath in your abdomen.
When practicing, if you can't meditate, you can put your hands together to help meditate.
Repeat 3-5 times and practice for a long time, which will help to improve physical fitness.
Lotus is sitting in a chair.
Efficacy: Efficacy: With the progress of breathing, the spirit and body are integrated, calming the nerves and strengthening the body.
* * * Detailed explanation:
1, sit on the chair with your feet together, put your hands down naturally, keep your back straight and take a deep breath.
2. Bend the right leg and pull the back of the right foot on the left thigh.
3. Bend the left leg and pull the back of the left foot on the right thigh.
4. The thumb and forefinger of both hands form a circle, and the other three fingers are straight and placed on your knees respectively.
5. Straighten your back, relax your shoulders and back, and inhale in your abdomen.
6. Restore and relax your legs.
Summary: office white-collar workers often feel that they don't have more time to do health care. So, don't worry, you can do the above decompression yoga in Asi office. Let's try it while working.
Decompression yoga