OL office yoga can alleviate the lack of self-cultivation. Now many OL women are very tired because they have no time to exercise. OL women who want to exercise anytime and anywhere can choose office yoga. The following is the content that OL office yoga can solve the cultivation problem!

OL office yoga can relieve fatigue and cultivate self-cultivation. We enjoy the concept of a healthy life, but we have no time. We need a convenient and fast office yoga anytime, anywhere. Using tables, chairs and tea time, you can move your heart with your breath. When your mind is clear about nature, you can enjoy relaxation, tranquility, harmony and comfort. ...

Office yoga is for white-collar workers to keep fit and relieve muscle soreness. Here are five postures recommended for office MM, aiming at the symptoms such as headache, neck pain, leg weakness and lumbar muscle strain that are easy to appear after sitting in the office for a long time, and can also shape a perfect figure.

1, chair double angle type

Exercise:

A, feet apart about 1 m wide, inhale, put your arms on your back waist and cross your fingers.

B, bend over, lift your arms forward and upward, put your hands on the back of the chair and breathe evenly.

C, keep this position for 30 seconds, and then slowly recover.

D close your eyes, breathe evenly and relax for 30 seconds. The whole process is repeated 3-5 times.

Efficacy: It can nourish legs, back, brain and eyes, and has a good therapeutic effect on lumbago and scapulohumeral periarthritis.

2. Neck positioning method

Exercise:

A. Sit in a chair with your upper body upright and your hands naturally on your thighs.

B, head forward, back, left and right as far as possible. Do it twice.

Loosen the neck and turn the head clockwise and counterclockwise 1 turn. Do it three times.

D, the neck is upright, turn left slowly, put your chin on your shoulders, and exhale evenly at the same time, 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: It can treat cervical spondylosis and scapulohumeral periarthritis.

3. Stretch one leg backward

Exercise:

First, sit in a chair with your upper body upright.

B, 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.

C. Inhale and stretch your hands upward. Exhale, bow your head and stretch your hands forward.

D, try to land on the palm of your hands, 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.

Efficacy: it can improve the function of digestive system, regulate the stomach and intestines, exercise and strengthen the back.

4, chair squat

Exercise:

A, standing behind the chair, hands on the back of the chair, feet apart about 80 cm, two toes pointing to the outside.

B, inhale, slowly lift your heels and touch the ground with your toes.

C. exhale, bend your knees and lower body.

D, after the thigh is parallel to the ground, keep posture, and after four normal breaths, inhale and recover. Repeat 3 times.

Efficacy: The muscles of feet, knees and uterus have a good nourishing effect on the legs of sedentary people.

5. Standing and dancing

Exercise:

A. Stand behind the chair and hold the chair with your left hand. Bend your right leg, inhale, and grab your right ankle with your right hand.

B. Exhale, slowly lower your upper body, raise your head, and stretch your right leg upward with your right hand. After normal breathing for 5- 10 times, slowly recover. Repeat on the other side, twice on each side.

Efficacy: Eliminate the pain and stiffness caused by fatigue. Helps to treat various backaches and minor spinal injuries. When yoga practitioners do this posture correctly, they will feel that every spine is stretched, nourished and strengthened.

OL office yoga can relieve fatigue and cultivate one's body. 2 1, chair head pressing type.

A shrewd mind also needs intimate relaxation and adjustment. Sitting in a chair, you can also use this trick to stretch your neck muscles in time, relax your brain, and relieve the pressure of long-term downward bending of your spine and the tension of your shoulders at work.

In the process of lifting and extending the arm, it can play the role of thin arm. Note that the spine must remain upright when performing lateral movements in a small range of the upper body.

Move:

1, after adjusting the sitting posture, keep the spine upright and breathe evenly.

2. Inhale and lift your left hand, keep it on one side of your head, exhale and stretch your head to the left, relax your right shoulder, keep breathing once, inhale and retract your head, and put your left hand down.

3, the left and right hand positions are exchanged to do the opposite exercise of the same action.

2. Chair shoulder type

This is the beauty of the arm curve. Compared with the chair-shoulder type, the breathing adjustment of the chair-shoulder type is obviously increased, and yoga realizes the adjustment of the inside and outside of the body through the combination of breath control and action stretching.

On the whole, the relaxation-stimulation-stretching of the arm is further strengthened, and the left and right hands are buckled behind the back, which not only acts on the spine, but also improves the chest line by expanding the chest.

Move:

1. Also on the basis of sitting up straight, inhale, stretch your right hand upward, bend your elbow and put your left hand down.

2. Cross your hands behind your back, keep breathing slowly, gently fasten your fingers and relax your shoulder blades.

3. Breathe in and relax your hands, exhale and retract your hands, feel your body stretch, and then practice alternately with your left and right hands.

Step 3 crouch at the table

Leave the chair you have relied on for a long time and make you refreshed!

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 move is to focus on the deep hatred of ol's "solid bottom".

Keep in mind three key action points: tightening abdominal muscles, tightening thighs, and squatting up and down to move back and forth, which can get the best effect of eliminating slight abdominal bulge and excess fat inside thighs.

Move:

1. Stand up straight, gently support your hip with your hands, tighten your abdominal muscles, relax your shoulders, and lift your spine upward.

2. Exhale and gently bend your knees, your hips slowly sink, your spine stands upright, and your thighs tighten.

3. Inhale and pull your arms forward, palms facing each other, keep breathing once, inhale and stand, and relax your arms, abdominal muscles and thighs.

Description:

1. Sit upright and keep your spine naturally straight. Try your best in every movement, don't try to be brave.

2. During the practice, focus your willpower on your stretching position and experience the stretching feeling of your muscles.

Don't practice for too long, just 3 to 5 times each time.

4. Avoid practicing before and after meals. It is best to practice when you are tired during work. After three days of continuous practice, initial results will be achieved. If you want to be slim, you have nothing to do!

The action of office yoga

1, operation 1

Sit in a chair with your legs slightly apart, lift your right foot, and put your ankle on your left leg near your knee as flat as possible.

Put your right hand on your right knee and your left hand on your right ankle. Then the upper body leans forward slightly, keeping the head straight and eyes forward at ordinary times.

Finally, adjust your breathing, and your right hand needs to press your right knee so that your legs can stretch. Keep this action for one minute, and then do it in reverse.

2. Action 2

After the first action, put your feet under your knees, put your legs together, straighten your waist, then stretch out your arms, cross your fingers, raise your arms above your head and look forward. This action needs to be kept for about a minute.

3. Action 3

Put down your arm, put the book on your knee, and then stand on tiptoe. Your upper body can't bend, but your knees need to bend. Use the strength of hips and abdomen to slowly lift your legs. This action can last for about a minute.