What are the benefits of office yoga? Nowadays, more and more people exercise by practicing yoga, including many people in the office, but some people want to know what effect office yoga has on their health. Let's share the benefits of office yoga. Let's have a look.

What are the benefits of office yoga 1 What are the benefits of office yoga?

1, balancing gland secretion

Mainly through posture. For example, the balanced secretion of thyroid gland will remove the edema of the body and treat cold hands and feet; Balancing sebum secretion can treat alopecia; Balancing endocrine can treat obesity and irregular menstruation.

2. Relieve joint pain

Increase the secretion of lubricant in the joint cavity, thus reducing the generation of bone spurs in the joint.

3. Improve eyesight and hearing.

Normal vision and hearing mainly depend on good blood circulation and nerve transmission in eyes and ears. The nerves and blood vessels that supply the eyes and ears must pass through the neck. Netizens face the computer for a long time, their heads are inactive, and they keep the same posture for a long time. The neck is as inelastic as other parts of the spine, and nerves and blood vessels may encounter stagnation when passing through the neck. This change hinders the nerve and blood supply of eyes and ears, thus affecting their operation. Yoga posture and yoga neck movement can improve the neck condition, and then strengthen vision and hearing.

Practice methods of office yoga

1, leg weight loss method

Methods: Stand with legs 30cm apart, toes forward, arms forward and parallel to the ground. Inhale and stand on tiptoe; Exhale, squat, slowly put your hips on your heels, keep your back straight and your toes on the ground. Breathe normally, keep moving for 5 seconds, inhale and stand up. Exhale, relax and repeat.

Function: wonderfully change the shape of thighs and legs, and enhance the strength of legs.

2, low back weight loss method

Methods: The body was upright, the legs were open, and the strength was concentrated on the anus. Hands above your head, palm distance is about the width of your head. Slowly turn your waist to the left, and your upper body and arms will also rotate, and your back will be as straight as possible. Turn around slowly and put your hands down slowly when you face forward. Take a break and do the same for the other side.

Function: Reduce waist circumference and enhance waist flexibility.

3, waist and abdomen weight loss method

Methods: Stand upright, with legs about 1 m apart and toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action for 5- 10 seconds. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.

Function: strengthen abdomen and waist, relax back.

4. Neck positioning method

Method: Sit in a chair with your upper body straight and your hands naturally on your thighs. Stretch your head forward, backward, left and right as much as possible. Do it twice. Loosen the neck and turn the head clockwise and counterclockwise 1 turn. Do it three times. Stand upright, turn left slowly, exhale evenly, put your chin on your shoulders, keep breathing evenly for 5 times, and slowly recover. Do 1 time on the right, twice on the left and twice on the right.

Efficacy: Stretching the head, neck and shoulders can treat cervical spondylosis and scapulohumeral periarthritis.

5. Triangle

Methods: Stand upright, feet apart, shoulder width apart. Inhale, arms open, parallel to the ground. Exhale, bend your waist to the left, put your left hand on the sitting surface of the chair (your left hand can also be placed on your left foot), and put your arms in a straight line. Turn your head and look at your right hand. After normal breathing for 5 ~ 10 times, slowly recover. Repeat on the other side, twice on each side.

Efficacy: This is an excellent skill for spine and back. It nourishes nerves in spine and back, strengthens back strength, eliminates back pain, expands chest, increases vital capacity and reduces waist fat. Triangle is also a posture method to stretch the muscles of the whole body, so the muscles of the whole body are nourished.

6, triangle torsion type

Methods: On the basis of triangle, turn around slowly and put your right hand on the sitting surface of the left chair (or on your left foot). Turn your head and look at your left hand. At this time, try to make your hands, shoulders and back on the same plane. After normal breathing for 5 ~ 10 times, slowly recover. Repeat on the other side, twice on each side.

Efficacy: same triangle type. In addition, it can also increase the flexibility of waist rotation.

7. The chair is half lotus with one leg extended backwards.

Method: Sit in a chair with your upper body straight. The left leg is bent, and the left foot is placed at the root of the right thigh, with the foot center facing upwards, in a semi-lotus sitting position (the left foot can also be placed on the chair sitting surface at the root of the right thigh), and the right calf is vertical to the ground. Inhale and stretch your hands up. Exhale, bow your head and stretch your hands forward. Try to land on your palms, inhale and look up. Exhale, relax and lower your head, put your upper body on your right thigh, and keep breathing evenly for 5 ~ 10 times to recover. Repeat on the other side, 3 times on each side.

Efficacy: This method can massage abdominal organs, improve the function of digestive system, regulate the stomach and strengthen the back.

What are the benefits of office yoga? 2. Office yoga method.

First, the basic breathing method

Yoga believes that human beings rely on absorbing the energy of the universe to survive, and among air, sunlight, soil, water and food, breathing air is the most important, and breathing contains magical power.

Method: Sit in a chair with your legs together. Put one hand on the thigh and one hand on the abdomen, close the jaw and straighten the spine. First, relax the abdomen, inhale through the nose, expand the throat and chest hard, so that the gas fills the chest, abdomen, abdomen and stomach. Then relax your jaw, exhale, and relax your chest, and your stomach will gradually go down. It takes twice as long to exhale as it does to inhale. After exhaling, hold your breath 1-2 seconds.

Consciousness: put it on abdominal breathing.

Note: Yoga breathing includes 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: It will make you feel stable, happy and comfortable.

Second, the sitting posture turns back.

Methods: Sit in a chair, hold your left knee joint with your right hand, hold your back or right hip joint with your left hand, rotate when inhaling, stand still for15-3os, breathe naturally, and then exhale. Do it four times left and right.

Consciousness: Pay attention to the abdomen.

Note: When turning around, the waist, chest, neck, head and feet should be fixed, the back muscles should be straightened, the head should be turned back as far as possible, and it is best to look at green objects and relax your eyes.

Efficacy: It can eliminate back bone bending. Relieve lumbago, backache and foot wind. Torsion of the abdomen can stimulate the spine and internal organs, promote hormone secretion and rejuvenate the skin. It will also make the body very comfortable, clear-headed, and eliminate the congestion on the shoulders and neck. Eliminate tension and enhance work vitality.

Third, chivalry.

Method: Sit in a chair with legs spread out at both sides of the chair, neck straight and bones straight from beginning to end. Raise your hands to your chest, overlap them up and down, hold your chest out and close your chin. Then lift your hips off the chair to the height of 10 cm and keep standing. Bend your knees and bend down, straighten your neck and back as much as possible, and exhale. Then gradually straighten your legs, raise your waist and stand still.

Consciousness: Focus on the waist and abdomen.

Note: Breathing should be coordinated with skills, and feet should stand firm.

Efficacy: prevent and treat backache, improve the vitality of spine and waist, enhance gastrointestinal function and improve sexual vitality. Eliminate blood stasis in the waist and pelvis and increase blood flow in the brain, legs and feet.

Fourth, tiger posture.

Method:

1, close your eyes, relax your shoulders, calm down 10 second, sit in a chair, put up your index finger, put your index finger together, stare at your fingertips 10 second and breathe naturally.

2. Move your right hand to the right and chase the fingertip of your right hand with your eyes until you can't see it; Then slowly return your eyes to the front. On the contrary, so is the left hand.

3. Move the erected finger left and right, and look at the finger quietly 10 seconds.

4, hands down, body motionless, try to stare at the top, 10 seconds, and then stare at the bottom 10 seconds. Next, interact up and down and do 10 times.

5. Move your eyes to the right, down, left and up three times, and then turn them to the left, down, right, up and down three times.

6. Close your eyes and keep your body and mind relaxed.

Consciousness: focus on your fingertips and imagine that energy comes from your eyes.

Precautions: When moving eyes, don't move your head; When staring, don't blink, inhale first and then stop.

Efficacy: cultivate concentration, change breath, eliminate eye fatigue, prevent congestion, and have a good effect on dry eyes. Keep practicing. Will make eyes beautiful, vivid and charming.

Five, the cow face

Methods: Sit in a chair, stretch back muscles, put your right hand back from top to bottom, put your left hand around your back from bottom to top, hook your hands behind your back, try to open your chest, and stand still for 10 second. Then change in the opposite direction.

Consciousness: put it on the chest that is pulled up.

Precautions: Hook your hands together, and look straight behind when turning your head. The upper elbow joint feels strongly pulled back. Repeat 3 times.

Efficacy: It can prevent sagging breasts. Treat and prevent hunchback and treat scapulohumeral periarthritis. Improve blood circulation of arms and shoulders, promote muscle development of shoulders, arms, lateral abdomen and chest, and strengthen hand movements.

Sixth, abdomen and viscera.

Method: Stand behind the chair, hold the back of the chair with both hands, spread your legs and bend. Close your eyes, hold your breath, and contract your abdomen, as if lifting the whole internal organs upward, and keep this posture 1-3 seconds. Relax your abdomen and breathe in. Exercise 5- 10 times.

Consciousness: put it on the lower abdomen and breathe.

Note: Breathe through your nose as much as possible. When lifting, the anus should also be lifted at the same time.

Efficacy: This function can eliminate blood stasis in waist organs, promote blood circulation, and prevent constipation, dyspepsia and liver disease. It can also regulate autonomic nerves and improve self-emotional control ability.