Do it during break time? Aren't you afraid of being exhausted?

Using fragmented time to practice yoga is a good way for busy urban women to keep fit. Breaks at work and before going to bed at night are all good times to practice yoga. Below, I will share with you 9 yoga moves that are suitable for practicing during your breaks at work.

1 Chair Pose Variation

Action essentials: Sit on the edge of the chair, keep your pelvis centered, clasp your hands together in front of your chest, exhale, push forward and straighten your arms, and when you inhale next time, stretch your arms upward, while firmly pressing your hips down and extending your arms upward with each inhalation.

Warm reminder: Friends who have shoulder and neck pain should bend their elbows a little and keep the upper part of the shoulder as relaxed as possible.

2. Ox Face Hand Pose

Action essentials: Sit on a chair, stretch your right arm upward while inhaling, bend your elbow while exhaling, and press your right hand down between your shoulder blades. Then grab your right hand with your left hand, clasp your hands behind your back, hold your breath for 8-10 times, and then switch to sit on the other side.

Tips: If you can’t clasp your hands, you can use a strap to help.

3. Hands Back Stretch

Key points of the action: Stretch your hands together behind your back and try to bring your shoulder blades closer together. If you feel that your arms are not the same length, try to actively stretch the shorter side. This is mainly caused by the different degrees of opening of the shoulders. Hold for 8-10 breaths.

Tips: If you have tightness in the front of your shoulders, you can place your hands apart on the armrests of the chair to stretch.

4. Single-leg back stretch

Key points: Bend your right knee, interlock your fingers and hold the sole of your right foot. With the next inhalation, try to straighten your right leg, keep your chest lifted, straighten your back, and look forward. Hold for 5-8 breaths, then switch to the other side.

Tips: If you can't straighten your legs, bend your knees, or grab your ankles or calves with your hands and use a strap to assist.

5. Seated forward bend and back stretch

Key points of the movement: Straighten your legs and slightly separate them, inhale, stretch your arms straight up, and when you exhale, bend and stretch forward from the hip joints. You can press your fingers down to the floor, fully stretch your back, and expand your chest.

Tips: For those who have tension in the back of the thighs or lower back, you can bend your knees a little and try to keep your back straight.

6 and a half shoelaces

Key points of the movement: Bend your left knee, place your left ankle against the front of your right thigh, and try to place your elbows on your left leg. Stretch your spine as you inhale, and press down appropriately as you exhale to make your hip joints flexible.

Warm tip: If your thigh is tight and you are unable to put your foot on the opposite knee, you can put your foot on the ground to prevent thigh strain.