When you come home from a hard day's work, if you can only do one yoga movement, it's dog pose. It stretches the whole body, exercises muscles in many parts of the body, and makes some blood flow to the brain.

Practice: the body is inverted "V". Hands forward, on the floor, hips high, legs hip width. Wipe your hands on the ground, walk forward and control your breathing at the same time. Keep stretching for 30 to 60 seconds.

Suitable for people: office workers with sore shoulders and necks, heavy numbness in their feet and constant typing with their fingers and wrists.

2. Yamagata Mountain

Mountain yoga helps you open your chest and back and fully relax your muscles.

Practice: Take a comfortable standing posture, with your feet hip-width apart, hands above your head, palms forward and thumbs backward, as if gently hooking your back.

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

3. fish Matsyasana

Fish pose is an excellent soothing posture, releasing the pressure accumulated in the neck, throat and head, helping to expand the chest muscles and open the lungs.

Exercise: Lie on your back, hook your toes 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 ground and let your elbow bear the weight of your body. Take a deep breath and hold 15 to 30 seconds.

Suitable for who: tired and anxious office workers.

Step 4 stand forward and bend down

Standing, leaning forward and bending down is a soothing posture to relieve depression. Because of the addition of arms, the shoulders are deeply stretched when bending forward.

Practice: stand, feet and hips are the same width, and the upper body slowly leans forward. In order to relieve the pressure on the back, the knees can be slightly bent. Touch the ground or grab your ankles with your hands. Stretch your body from top to bottom, and when you grab your ankle, 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 back to your brain and stretch your legs at the same time.

5. Cats and cows. Beatty lassana

Cat-cow style helps to relieve headaches, open the back and stretch the spine.

Practice: Kneel on the ground, support the ground with both hands, keep your hands and feet shoulder-width apart, and keep your eyes on the ground. When inhaling, the abdomen tightens, like yawning, and the ribs remain tense, like a cat. When exhaling, arch your back and hold your chest like an ox. Repeat three to five times and pay attention to breathing.

For whom: People who always lean forward at work. This posture is just the opposite, which helps the spine to return to the middle position.

6.lying butterfly

The sciatic nerve extends from the lower back to both legs. Sitting for a long time causes this part to be compressed and produces pain. Lying in the butterfly position helps to open the crotch and relieve the sciatic nerve discomfort caused by sedentary.

Practice: sit on the ground, with your feet together, your heels close to the root of your thighs, and hold your toes with both hands. Press down your left and right knees and let them touch the ground separately, just like a butterfly flapping its wings. Then sit still, focus on the hips and thighs, and feel the pain of the sciatic nerve slowly disappear.

Suitable for people: people with "ass pain" due to sedentary.

7. Neck stretching

Neck stretching can be done anytime and anywhere.

Practice: sit cross-legged, turn your head to the right, and extend your left arm to the left side of your body to touch the ground until you feel the left side of your neck fully extended. Take a few deep breaths. Then turn your head to the left and repeat the exercise in the opposite direction. You can also stretch your neck when practicing mountain yoga. The method is to turn your head to one side and bend your elbow and stretch your head on the same side.

Suitable for people: people who stare down at keyboards and mobile phones and cause neck discomfort.

8.cobra

Ophthalmicus stretches the spine to correct the hunchback posture caused by sedentary.

Practice: Kneel on the ground, put your hands forward slightly, and support your upper body with elbow strength. Tilt your head back slightly through the movement of your neck and chin. Move your lower abdomen back, and feel someone pulling your arm back. Slowly transfer your weight from your abdomen to your back. Look up and relax.

Suitable for who: office workers who bow all day.

9. pigeon Eka Pada Rajakapotasana

Dove style improves the flexibility of hips and legs, and opens the chest and shoulders at the same time.

Exercise: Sit cross-legged, with your right knee forward and your left leg extended backward. Try to bend your front legs 90 degrees and sit with your head up. When exhaling, your upper body leans forward, your chest rests on your thighs, and your hands stretch forward.

Suitable for who: office workers with tight hips

10. balasa na Bao Bao

Baby posture slows down your flying brain and relaxes your spirit, which is the basic rest posture in many yoga classes.

Exercise: Kneel on your knees, put your hips on your heels, touch your toes, and separate your knees slightly. Keep your chest close to your thighs until your forehead touches the ground. Hands can be extended forward or sideways. Take a deep breath and keep this position as long as you want.

For whom: Nervous people.

1 1. Happy baby ananda balasa.

This posture opens the buttocks and groin, calms the body and calms the mind.

Practice: lie flat on the ground, knees close to the chest, grasp the soles of your feet with both hands, and press your feet down so that your knees are as close to the chest as possible. If you feel too tired, grab your thighs with your hands and press down. Take a deep breath, shake to both sides, and then stand still for 30 seconds.

For whom: Happy Baby is simple and easy, even beginners can do it.

12. pranayama with life energy breathing method

This way of breathing calms people down and regains the energy of life.

Exercise: Sit on the floor (chair) with your eyes closed. Stick out your tongue and let it curl inward. If your tongue can't curl naturally, try to make an "O" shape with your mouth. Breathe in through your mouth, let the air pass through your tongue and feel the cool breath. Then, exhale through your nose. Keep breathing slowly and rhythmically for three minutes, and your energy will be completely restored.

Suitable for who: office workers who are nervous all day.