Office Yoga and Exercise Methods
Work imbalanced, lack of time for exercise, leading to loose and sagging body fat, no weight gain, but appears to be getting fatter.
Office yoga methods
I. Basic breathing method
Yoga believes that humans survive by relying on absorbing energy from the universe, and in the living air, sunlight, soil, water and food in which life exists, breathing is the most important. Breathing contains magical power.
Method: Sit on a chair, legs together. One hand on the thigh, one hand on the abdomen, lower the jaw, spine straight. First relax the abdomen, inhale with the nose, and use force to expand the throat and chest, so that the air fills the chest and abdomen, the belly rises; then relax the jaw, exhale, and relax the chest, the belly gradually goes down. Exhale for twice the time as the inhale, slowly exhale through the nose, after full exhalation, maintain a pause of 1-2 seconds.
Awareness: Focus on abdominal breathing.
Precautions: Yoga breathing includes deep breathing, light breathing and quiet breathing. According to the size and difficulty of the movement, adopt different breathing methods. No matter what you do, adjust your breathing before and after practicing, do it for 5 seconds.
Benefits: Will stabilize mood and feel very comfortable.
II. Back posture
Method: Sit on a chair, right hand supports the left knee joint, left hand rests on the back or right hip joint, inhale to turn the body, stop for 15-3O seconds, natural breathing, then restore exhalation. Do four times on the left and right.
Awareness: Focus on the abdomen.
Precautions: When turning, turn the waist, chest, neck, head, and feet fixed, the back muscles are straight, the head tries to turn back as far as possible, looking into the distance, best to look at green objects, relax your eyes.
Benefits: Eliminate the curvature of the spine. Relieve waist pain, back pain and foot rheumatism. Twist the abdomen, which stimulates the spine and various internal organs, promotes hormone secretion, makes the skin regain youth. It will also make the body very comfortable, the brain is clear, eliminate blood stasis in the shoulders, neck and head. Eliminate tension, enhance work vitality.
III. Knight posture
Method: Sit on a chair, legs spread out to both sides of the chair, neck straight, from head to tailbone must be very straight. Both hands raised to the chest, overlap and lift the chest, the jaw is down, then the hips leave the chair and raise 10cm high, forming a horse step squat, bend the knees and waist, the neck and back try to extend, exhale.
Awareness: Focus on the waist and abdomen.
Precautions: Coordinate breathing and practice, feet must be stable.
Benefits: Prevent waist pain and back pain, improve the vitality of the spine and waist, enhance gastrointestinal function, improve sexual vitality. Eliminate blood stasis in the waist and pelvic area, increase blood flow to the head and legs.
IV. Tiger posture
Method: 1. Close your eyes, relax your shoulders, and calm your mood for 10 seconds. Sit on a chair, with both hands upright, with the index fingers touching, and gaze at the fingertips for 10 seconds. Naturally breathe. 2. Right hand moves to the right, and the eyes follow the fingertips until they are no longer visible; then slowly return the eyes to the front. Repeat the opposite direction for the left hand.
3. Move the upright fingers to the left and right, and look at them quietly for 10 seconds.
4. Put down both hands, do not move the body, try to gaze upwards, 10 seconds, then gaze downwards for 10 seconds. Next, interact upwards and downwards, do 10 times.
5. Move the eyes to the right, down, left, up, turn three times, then turn three times to the left, down, right, up.
6. Close your eyes, relax your body and mind.
Awareness: Focus on the fingertips, imagine energy from the eyes.
Precautions: When moving your eyes, do not move your head; when gazing, do not blink.
Benefits: Cultivate concentration, and has a breathing conversion effect, relieve eye fatigue, prevent dryness, also effective for dry eyes. Keep practicing. It will make your eyes beautiful, lively and charming.
V. Cow face posture
Method: Sit on a chair, stretch the back muscles, right hand goes down from up to down, left hand from down to up, wraps around the back, the chest stretches open as much as possible, stop for 10 seconds. Then reverse the direction.
Awareness: Focus on the chest being pulled upwards.
Precautions: Attach the hands together, pay attention to turning the head, the eyes try to look towards the back, the upper elbow feels a strong pull towards the back, repeat 3 times.
Benefits: Prevent the breasts from drooping. Treat and prevent hunchback, treat shoulder inflammation. Improve arm and shoulder blood circulation, promote the development of the shoulder arm and side abdomen muscles, strengthen the hand action.
VI. Inner Organ Pull-Up and Abdominal Contraction Exercise
Method: Stand behind the chair, hands support the back of the chair, bend your knees and stretch them out. Close your eyes, exhale completely, contract your abdomen, as if lifting the entire internal organs upwards, hold this posture for 1-3 seconds. Relax your abdomen and inhale. Practice 5-10 times.
Awareness: Focus on the abdomen, breathing.
Precautions: Try to breathe with your nose, when lifting, the anus should also be lifted simultaneously.
Benefits: This exercise eliminates the blood stasis of the waist organs, promotes blood circulation, is effective in preventing constipation, indigestion and hepatitis. It can also adjust the autonomic nervous system, improve self-emotional control ability.
Copyright statement: Picture and text are irrelevant, the purpose of sharing this article is to convey more information. If the source is marked incorrectly or infringes your legal rights, please contact the copyright holder with proof of ownership, we will promptly correct or delete, thank you.
