White-collar workers rarely have time to go out for exercise, and going to the gym when they are busy has become a luxury. In fact, we can use our lunch break every day to do a few simple yoga moves in the office to achieve the effect of exercising. Now I'd like to share with you some yoga moves you can do during your lunch break.

Yoga moves you can do during lunch break 1 1, show your chest.

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. Use different breathing methods according to the size 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 head pressing 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.

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.

Yoga moves that can be done during lunch break II. Action 1.

Sit in a chair. Straighten your left foot forward and put your hands on your right thigh. Inhale and stretch your spine quickly. When exhaling, all parts of the pelvis lean forward with the body, and breathe 3 ~ 5 times during exercise. Consciously stretch the inner thigh and calf of the left leg. Then inhale, straighten your waist and stretch your back at the same time. The other leg moves in the same way. Do an action left and right. Office workers do it almost all day, so the blood circulation of the body is not smooth. This action can help us relax the muscles from the inner thigh to the calf, which has a very good effect on promoting blood circulation and improving foot fatigue and edema.

Action 2

Sit in a chair, put your left leg on your right leg and do a leg lift, with your right hand straight up and your palm turned inward. The elbow of the right hand is complete, then the left hand goes around the back, hands clasped, head tilted back and breathing. Do this about 5 times, then inhale, return your hands and feet to their original movements, and then change sides. We put our hands on our backs, which can stimulate the muscles around the shoulder blades. It has a good effect on preventing scapulohumeral periarthritis for working people and can make the muscle lines of our back more beautiful.

Action 3

Lean back in the chair, inhale and straighten your spine. Tighten the abdomen at the same time and lean back slightly. While exhaling, straighten your hands forward and separate your fingers. At the same time, bend the right knee and lift the right leg so that the calf is parallel to the ground. When your legs are raised to the front of your body, keep this posture for about 3 to 5 breaths. Then put down your hands and feet while breathing. When changing the left foot, the action remains the same. Move your left and right feet once each. When we lean back and lift one leg, we can make good use of this action to exercise the muscles of our back and abdomen, which is very good for tightening our abdomen and adjusting our posture. Office workers can do appropriate activities in the chair, which is beneficial to muscle activity and blood circulation.