Practice yoga in the office. People in the office work at their desks and keep a posture. After a long time, most people will suffer from occupational diseases such as cervical spondylosis or lumbar spondylosis. Once infected with these diseases, it is difficult to cure and will cause great pain. Doing a few simple and easy-to-learn yoga moves at your desk during lunch break can not only relieve the symptoms of neck and waist muscle strain, but also easily strengthen your body. Come with your colleagues! 1. Exquisite chest plan: 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 plan: chair head method: keep the spine upright and breathe evenly after adjusting the sitting posture. 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 weight loss scheme: stand in front of the desk, chest out and abdomen in, hands clenched, turn around when inhaling, stand still 15~30 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 see the distance. 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. 4. Back relaxation plan: double angle method: feet are shoulder width, toes are forward, and the upper body is slowly pushed forward. Slowly keep parallel to the ground while straightening your arms and clasping your fingers. Try to keep your body and legs at the first right angle and your arms and body at the second right angle. Breathe naturally, hold for 5 seconds, inhale and restore your body to stand up straight. Note: Breathing should be coordinated with skills, and feet should stand firm. Efficacy: The curvature of the back is perfect in this move, which can eliminate the curvature of the back bone and relieve low back pain, backache and back strain. The unexpected gain is that when you walk, you no longer bow your waist and your chest expands. 5. Hip-tightening scheme: Half-squatting at the table: leave the chair that you have been relying on for a long time, stand behind the chair, with your legs 30 cm apart, and stretch your arms forward and naturally put them on the chair. Exhale, squat cross-legged on one side, hold your breath after exhaling, contract your hips, and feel your whole hips lifted. Hold this position 1~3 seconds. Relax your hips and breathe in. Practice 5~ 10 times. Note: When lifting buttocks, the anus should also be lifted at the same time, so that the whole body can be refreshed. Efficacy: OL always focuses on "sitting". Hip bones accumulate a lot of pressure every day, and fat will appear on the inner thigh because of excessive relaxation. This trick focuses on the deep hatred of OL's "solid footwork", which changes the hip line wonderfully and strengthens the leg strength. 1. The above five kinds of yoga can be completed in 20 ~ 30 minutes. When doing it, you should pay attention to it. You should be slow and soft, and you can reach your own ability limit every time you do an action. Don't be brave. 2. Every movement has its own yoga breathing method. Inhale and exhale evenly, slowly and continuously. 3. During the practice, focus your willpower on your stretching parts, don't be overly nervous, and learn to feel the stretching feeling of your muscles. 4. Don't practice before and after meals. It's best to practice when you are tired on an empty stomach or at work. Stick to it regularly every day and practice for three days in a row, and it will have initial effect.