Office yoga movement one,
1. Sit in a chair with your feet slightly apart, your right foot flat, your ankle on your left knee, your right hand on your right knee, your left ankle on your left hand, lean forward slightly, and look straight ahead. Keep breathing naturally, hold your ankle with your left hand, and press your right knee down with your right hand to feel the extension of your leg. Keep 10~20 breaths.
2. Then put down your right foot, put your left hand on your left knee, and press your left foot as you just did. Keep your waist unchanged and bend your elbows.
3. Put your feet down, put your feet together, keep your back straight, make fists with your hands, hold your fingers on your chest, then hold your hands high, look ahead and above, look up, hold your chest out, and protrude your waist. Keep 10~20 breaths.
4. Then put down your hands, put your legs together, hold a book at your knees, and keep your leg muscles tight. Then stand on tiptoe and touch the ground. Put your hands on the edge of the chair.
5. Keep your back straight, push your hips and abdomen, then lift your legs, keep your instep straight, and keep your movements around 10~20 breaths.
Office yoga action 2,
1. Take a deep breath, lower your head and straighten up.
2. Turn your head to the right and inhale.
3. Turn your head back and exhale.
4. Similarly, turn your head to the left and inhale. This cycle is repeated twice.
5. When the head turns back to the middle, straighten your left hand and lift it slightly to the left.
6. Put your left hand on your left ear and gently drive your head to the right. Keep this action, nostril breathing alternately for 3-4 deep breaths, and repeat on different sides.
7. Continue to inhale through the right nostril, loosen the ring finger, gently press the right nose with your thumb again, and exhale through the left nose. Repeat this operation 6- 10 times.
Introduction of yoga weight loss action
Push-friction type
1. Sit with your legs apart and stretch forward.
2. Cross your fingers and imagine yourself holding the handle of the stone mill.
3. Exhale, bend forward and lean forward. Push to the right, inhale and lean back as far as possible, push back.
4. Exercise with the waist as the axis, clockwise and counterclockwise for ten times each.
Efficacy: Exercise waist muscles, adjust the regularity of the whole menstrual cycle, and can also be used for postpartum recovery.
arch form
1. Lie prone, bend your knees, keep your heels close to your hips, and grab your ankles with both hands.
2. Inhale, bend over, lift your feet and lift your chest and head together.
3. Hold your breath for 6 seconds and look up.
4. Exhale, slowly put down your legs, chest and head and return to the starting position. Then relax. Practice for 5 rounds.
Efficacy: it is beneficial to the spine and waist joints, and the abdominal muscles and internal organs are affected by * * *.
Tiger style
1. Kneel on the bed and keep your arms and thighs vertical.
2. Exhale, bend your right leg forward, arch your spine upward, bow your head, and try to keep your nose close to your knees.
3. Keep this posture and hold your breath for 6 seconds.
4. Inhale, lift your right leg up, bend your knees, look up, stretch your feet forward, and point your toes towards your head. The spine bends downward.
5. Hold this position for 6 seconds. Repeat 3 times. Switch legs and do it three times.
Efficacy: balance the nervous system, enhance the control and balance of the body, and make the leg muscles more slender.
Office weight loss yoga moves
Knee tuck
Lie on your back with your legs together, bend your knees, wrap your hands around the front of your knees, pull them to your chest, and hook your feet up to the outside. Stop 15-20 breaths, and then relax. Repeat 10- 15 times.
Lie on your back with one leg straight and twisted.
Lie on your back, legs straight, hands flat on your sides, palms down. Bend your right knee, lift your left leg to the ground, and turn your head to the right. Stop and breathe for 5- 10 times, then return to the supine position, change legs and repeat the same action. Do it left and right 10 times.
cobra pose
Lie on the ground, legs together, feet behind your back, hands on your chest, fingers together, fingertips forward, chin on the ground. Hold your hands on the ground, keep your arms straight, and at the same time, hold your head up, hold your chest and abdomen, and look up at the ceiling. At this point, stop and breathe for 5- 10 times, then bend your elbow, slowly lower your upper body and return to the starting position. Repeat 5- 10 times.
Lie on your back and press your abdomen.
Lie on your back, legs Zhang Kaicheng-shaped, hands ten fingers together, gently circle around your navel, about one finger distance *** 1 min.
Lying on your abdomen.
Lie on the ground with your right elbow on your head, bend your legs together, and gently knead your right hand on your abdomen 1 min.
Bend over and twist
Lie on your back, with your legs open in a big font, your hands open, and your instep stretched straight. Twist your upper body to the right and lean over, keeping your legs still, then turn your right foot to a comfortable position, face down, and stretch your waist and abdomen. Stop breathing for 5- 10 times at each point, and then return to the supine position. Repeat left and right 10 times.
Bend your knees and twist your legs.
Lie on your back, bend your legs 90 degrees, and lift. Then lower your legs to the right ground, put your right leg on the ground, bend your right elbow to support your legs, and don't twist your head to the left. Stop breathing for 5- 10 times, and then repeat on the other side. Do it left and right 10 times.
Relaxation type
Lie on the ground with your legs shoulder width apart, your instep straight, your elbows bent, your hands on your head, your head turned to one side, and your whole body relaxed. After each of the above actions is completed, you can relax as the end action.