What are the yoga moves in the office? What is the effect of practicing yoga stovepipe? Being busy with work and having no time to exercise leads to the longer and looser body flesh, so many people are learning office yoga now. I believe everyone wants to know this question. Let's follow me to see what yoga moves are in the office. I hope they are useful to you!

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

Neck positioning method

Sit in a chair, bend your legs, naturally put your hands on your thighs, keep your upper body straight, stretch your head to the left and right as far as possible, and do each action twice to relax your neck. This action has the function of preventing and treating cervical spondylosis.

triangle

Stand up straight, keep your upper body straight, keep your feet apart, spread your arms parallel to the ground, and then adjust your breathing. When exhaling, bend your waist to the left, put your left hand on the chair, turn your head to look at your hand, hold on for 5- 10 breaths, and then slowly return to the original action.

Chair double angle type

Separate your feet, inhale, cross your fingers, let your arms droop naturally and stick to your lower back, then bend down, raise your arms, adjust your breathing, keep your posture for 30 seconds, and then slowly return to your original posture.

Standing dance style

Stand behind the chair, put the chair in front with your left hand, bend your right leg and adjust your breathing. Hold your right foot with your right hand when inhaling, press your right foot with your right hand when exhaling, hold on for 5- 10 breaths, and slowly return to your original position.

What is the effect of practicing yoga stovepipe?

Bicycle exercise

Lie on your back on the yoga mat, put your hands close to the ground and put them on your sides. Inhale, stretch your legs upward to make them perpendicular to the ground, look at your toes, then bend your left leg and push your feet back and forth, first counterclockwise, then clockwise.

Corner seat

Straighten your back, sit on the yoga mat, put your legs together, then put your hands on your sides, look forward, then open your legs, move your hands to the inner thighs, and put your palms on the ground. Adjust your breathing, stretch your arms up, stretch your spine, exhale, lean forward, put your chin on the ground, press your arms down, and put your palms on the ground.

Tree type

Keep your back straight, put your hands on your sides, bend your knees, lift your right foot and put it on your left thigh, adjust your breathing, straighten your left leg, put your hands on your head, stretch your hands upward, keep your posture for 30 seconds, then put down your right leg and arm and do exercises on the other side.

Peak type

Straighten your back, kneel on the yoga mat, stand on tiptoe, keep your hips off the ground, put your hands on the ground, put your palms on the ground, then follow your feet, straighten your legs hard, slowly raise your hips, adjust your breathing, lean closer to your legs, touch your forehead as much as possible, and then return to your original position.

Can you lose weight by practicing office yoga?

Leg weight loss action

Stand up straight, legs apart, shoulder width apart, feet forward, arms extended to both sides, parallel to the ground. Adjust your breathing. When inhaling, stand on tiptoe. When exhaling, squat for 5 seconds and then repeat.

Function: It has the functions of stovepipe, changing thigh and leg shape, and increasing thigh muscle and strength.

Waist weight loss action

Stand up straight, legs apart, hands up, palms up, turn around, upper body to the left. Try to keep your body straight when turning. After 5 seconds, turn around slowly, take a break, and so on.

Function: It can reduce waist fat and enhance waist flexibility.

Abdominal weight loss action

Stand up straight, legs apart, toes forward, adjust your breath and raise your left hand. When exhaling, turn right and keep your posture for 5- 10 seconds. Inhale, slowly return to the original position, and then do the same action in the opposite direction.

Function: It can reduce abdominal fat and thin abdomen, relax the back and relieve fatigue.

Yoga stovepipe exercise

Down dog variety

Kneel on the yoga mat, put your legs together, bend your knees, straighten your calves, raise your hips, bend your right elbow, put your left arm in front of your body, and keep your chest as close to the floor as possible for a few seconds.

Sitting with one leg raised.

Sit on the yoga mat with your left leg straight, your right leg bent, your right hand holding your right leg, your left hand holding your right foot, your shoulders open backwards, your head slightly lowered, then straighten your arms, press your right leg with your hands, look up and look forward.

Warrior style

Lie prone on the yoga mat, straighten your legs, stand on tiptoe, bend your elbows 90 degrees, lift your body, lean forward slightly, then lift your feet off the ground, stretch your arms to support your body, and raise your legs as high as possible. Then put your feet on the ground, lean forward, palms forward, shoulders backward, and press your hips down to stretch your legs.

Cross your legs and bend forward

Stand up straight, cross your legs, lean forward, step on the ground with your feet, stretch your legs, keep breathing for 3-5 times, practice repeatedly, and pay attention to changing your feet.

Half-toe type

Kneel down, knees together, heels opposite, toes up, body straight, arms open forward.

What are the yoga moves in the office? 2. Basic breathing methods

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.

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.

Third, the tiger posture

Methods: 1. Close your eyes, relax your shoulders, calm down 10 second, sit in a chair, erect your index finger, close it 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: focus on your fingertips and imagine generating energy from your eyes.

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

Fourth, the face of the cow

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.

Verb (abbreviation for verb) absorbs the abdomen and extracts the internal organs.

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.

The above five kinds of yoga can be completed in 20-30 minutes. When doing it, pay attention to slow and soft movements and cooperate with breathing; Pay attention to the elastic rhythm of the body, concentrate on consciousness, don't be overly nervous and force yourself; Try to practice on an empty stomach, breathe evenly and slowly, and breathe continuously; It is best to stick to it every day and do it regularly.