Many people think that yoga is just a kind of recreation, but it is not. Yoga has many functions. Here I will introduce a set of office yoga practice methods for office workers.

Many friends who go to work sit for a long time, which is very easy to cause some physical injuries. In fact, you can spend a little time doing yoga to help you get rid of fatigue and ease your mood. Here are eight moves of office yoga!

1, mountain style

Sitting on a mountain helps to adjust sitting posture and relieve back tension.

Many people like to sit down suddenly and forcefully, which will actually cause problems such as backache, poor breathing, and even squeeze internal organs and cause injuries. Sitting on a mountain helps to adjust sitting posture and relieve back tension.

① Relax and sit in a chair, open your feet to hip breadth, and naturally put your hands on your thighs.

② Hold your head high and tighten your back muscles. Shoulders back, head slightly lower.

③ Relax your chin, close your eyes and breathe through your nostrils alternately.

Note: alternate nostril breathing method

Many people may not notice that breathing through the right nostril will activate the whole body and put the whole nervous system on standby. Breathing through the left nostril is to calm the whole body and relax the nervous mood. This alternate nostril breathing method helps to balance the whole respiratory system.

① Press the right nostril gently with the right thumb, and inhale forcefully with the left nostril.

② Loosen the thumb of the right nostril, gently hold down the left nostril with the ring finger and exhale forcefully.

2. Neck stretching

When we feel stressed and anxious, the neck is the first place to be nervous. This posture helps to relax the neck.

(1) take a deep breath, bow your head and sit up straight.

② Turn your head to the right and inhale.

③ Turn your head back and exhale.

③ Similarly, turn your head to the left and inhale. This cycle is repeated twice.

(4) When the head is turned back to the middle, the left hand is straight and slightly lifted to the left.

⑤ Put your left hand on your left ear and tilt your head slightly to the right. Keep this action, nostril breathing alternately for 3-4 deep breaths, and repeat on different sides.

③ 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.

Sit and twist your waist.

3. Sit and twist your waist

Sitting sideways can make you happy physically and mentally and help release your ability. However, there are also some precautions. The four fingers on the abdomen below the navel correspond to many body parts. Don't bind your strength to these parts, or you will get some physical harm.

① Sit on one side of the chair, inhale and straighten your back.

② Exhale, keep the pelvis still, turn the waist to the back of the chair, grasp the back of the chair with both hands, and relax the neck and shoulders.

④ Return to the center, turn to the other side and repeat the same action.

4. The cat's hunchback and the cow's stretching.

The cat's hunchback posture and the cow's stretching posture are two consecutive movements, which help to relieve the tension in the back, neck and shoulders. When doing this action, you will feel a full massage on the whole back.

① Take the posture of sitting on the mountain as the starting posture, and inhale.

(2) Exhale, put your shoulders close to your chest and chin down to form a cat's bow.

③ Inhale, raise your head and move your pelvis forward.

(4) Raise your head upwards, raise your chin position, and at the same time drive your back to bend, forming an ox-like stretch.

⑤ Exhale, return to the cat's hump, and so on. It should be noted that the transition between the two movements should be slowed down. Cycle 4-6 times.

It should be noted that the transition between the two movements should be slowed down. Cycle 4-6 times

Step 5 sit in a cobra posture

In yoga, the chest has the concept of heart chakra. It will directly determine whether your body is affected by anxiety, pessimism and other emotions. Sitting in cobra pose and all yoga postures with bent back help to open the heart chakra, cultivate an optimistic attitude and relieve the pressure on shoulders.

(1) Start with the mountain posture, put your hands in the chair space behind you, and point your fingertips out of the body. If you can't touch the chair, don't use force, just put your fingertips outward.

② Look up at the sky, inhale, bend your back and shrink your shoulders. Keep your posture and breathe 6- 10 times.

6. Hip-pulling type

This integration is related to submarine wheels. The undersea chakra is located between the genitals and anus, on the coccyx of the spine. It is the root of the whole energy system of human body. All energy starts from the undersea chakra, which is the most basic chakra. The submarine wheel is related to the strength of the whole body and will affect our mood. This forward bending yoga action helps to release the strength stored in the buttocks and help to maintain a stable mentality when encountering challenges.

① Make a chair, put your right ankle on your left thigh, and relax your right foot.

② Put your hand on the pelvis, that is, the joint of thigh and hip, and stretch the spine while inhaling.

③ Exhale and lean forward slowly. Be careful not to move your shoulders inward, and keep them open backwards, parallel to your back.

④ Keep moving and breathing for 6- 10 times, and repeat the same action while changing sides.

This action, like hip pulling, is aimed at the submarine wheel, which helps to release the power of the hip. This is the most comfortable movement, with the chest and stomach gently resting on the thighs, the neck and neck can be completely relaxed, and the spine can also be completely relaxed.

7. Sit forward.

This action, like hip pulling, is aimed at the submarine wheel, which helps to release the power of the hip. This is the most comfortable movement, with the chest and stomach gently resting on the thighs, the neck and neck can be completely relaxed, and the spine can also be completely relaxed.

① Starting from Yamagata, the upper body slowly bends forward.

(2) Place your chest and abdomen gently on your thighs, and hang your hands in a ring in front of your calves. You can imagine yourself as a doll, with its limbs hanging down flexibly.

③ If the chest and abdomen can't touch the thigh when leaning forward, you can put a pillow on the thigh. Keep breathing for 6- 10 times.

8, quite corpse type

This movement is not suitable for a small office crowd, because it needs a wider position to stretch, but it does not affect the consistency of the whole yoga movement. The corpse posture is generally the last movement of the whole set of yoga, aiming at relaxing muscles and quickly rejuvenating the body from practice. This set of office yoga doesn't require much muscle, and holding a corpse will add icing on the cake.

① Lie flat on the ground in front of the chair, bend your knees, put your feet on the chair, and keep your thighs perpendicular to the ground.

(2) Hands flat on the ground, palms up.

Inhale through your nose, then open your mouth and exhale two or three times, and then return to normal breathing.

;