Doing it day and night actually produces miraculous results

What kind of exercise can both keep fit and relax the body and mind - yoga! What to do if you don’t have time to go to the gym – just train under your boss’ nose! Modern office ladies have a rich and colorful life after get off work. It would be great if they could practice yoga during work hours, which saves time, trouble and is fun! Office yoga, which has spread rapidly from Europe and the United States, has allowed more and more girls to experience the fun of exercising, improving their body and relieving stress while working. Next, follow me and learn how to answer the phone, surf the Internet, take the elevator, and even practice yoga secretly under your boss’ nose!

The first step of office yoga to fight neck and shoulder fatigue

Targeted symptoms: For office girls who work at their desks for long periods of time, their cervical vertebrae become increasingly stiff and their lower abdominal fat accumulates more and more.

Features: Yoga movements are slow and gentle, and many of the postures fit in well with daily movements such as answering the phone or standing, allowing you to practice secretly without realizing it.

1. Neck stretch forest pose

Method: Stand upright, tilt your head gently to the right, place your right ear lightly on your right shoulder, and take even, deep breaths through your nose; after one minute, switch to the other side. Relax, regulate your breathing, and meditate. Switch the picture in your mind from the gray and monotonous office in front of you to the lakeside with green trees and fresh breeze. Imagine yourself as the yoga goddess wearing a wreath on her head and bathing in the sea breeze. The effect will naturally be better.

Function: Relieve cervical fatigue and relieve anxiety

Applicable occasions: answering the phone, taking the elevator

2. Chest expansion

Method: Stand upright, clasp your hands behind your back, squeeze your shoulders and let them hang down, and lift your chest up with your arms, the higher the better. Breathe in as much oxygen as possible through your nose as you raise your arms, and breathe it out as you lower them.

Function: It can help you say goodbye to the natural enemies of OL - mouse hand and back strain. An unexpected benefit is that you no longer hunch over when you walk, and your chest becomes larger.

Applicable occasions: when taking the elevator (not many people in the elevator), in the corridor and other places

Intimate Tips:

★Be sure to breathe through your nose. Breathing through your mouth will result in inhaling excessive dust and exhaust gas.

★Being detached and concentrating your energy will achieve twice the result with half the effort. After long-term training, you will find that it is easier to concentrate than before.

★Avoid practicing next to a copier, as you will inhale twice as much toxic fumes from the copier when you breathe in and out.

★No matter how boring your boss’ words are, don’t risk practicing yoga during a meeting! Your expression makes it easy for him to tell that you are distracted.

The second step of office yoga is breathing meditation

Targeted symptoms: Office workers who suffer from long-term work pressure, tense interpersonal relationships, and restlessness.

Features: Yoga is different from other fitness methods. It has a Zen-like meaning and focuses on the cultivation of the mind. Its most essential part - breathing conditioning is almost static. Combined with breathing and meditation, it can relax, relieve stress and adjust emotions.

1. Relaxation breathing method

Method: Sit on a chair with your back straight, close or half-close your eyes, relax your whole body, inhale slowly, and then exhale forcefully. After each exhalation, pause for 1-2 seconds, and then repeat the next round of inhalation. Try to feel the breathing process and calm your mind.

Function: Relax, reduce stress, and return to work with full energy

Applicable: Before department meetings or meeting with important customers

2. Calm Alternating Breathing Method

Method: Sit up straight, place your right thumb on the right wing of your nose, your index and middle fingers on the bridge of your nose, and your ring finger on the left wing of your nose. Press the left nostril, lift your thumb and inhale through the right nostril for 5 seconds. Put down your thumb and press the right nostril, hold your breath for 5 seconds, then release the left nostril and exhale for 5 seconds. Then inhale through the left nostril and exhale through the right nostril.

Effect: Can immediately calm down your emotions and keep a clear mind

Applicable: When you cannot calmly think about the problem or before making an important decision

3. Coffee Meditation

Method: Make yourself a cup of coffee, close your eyes slightly, and when the aroma of the coffee lingers in your nostrils, regulate your breathing and start meditating. Try to imagine beautiful, gentle, unfamiliar images: white snowflakes gently falling, a beautiful sunrise, waves crashing on the ocean... Don't think about people or things related to yourself.

Function: Relieve stress, reduce friction among colleagues, and keep a happy mood!

Applicable: When you are feeling irritable and restless

Intimate Tips:

★ In principle, the above exercises can be done at any time, and the effect will be better in a quiet environment. Try to arrive at the office 10 minutes earlier every day and review the above lessons in an open and quiet environment. You will feel refreshed all day!

The third office yoga trick to improve your body shape

Symptoms: Being busy with work and lacking time for physical exercise causes the flesh on the body to grow looser and looser. Although the weight has not increased, the person looks fatter and fatter.

Features: Yoga movements are gentle and can tighten muscles throughout the body to help lose weight. It is most suitable for people with "pseudo-obese" physique. What's more, it requires almost no special venue or lengthy time. Taking advantage of lunch time on the quiet rooftop terrace, immersing your whole body and mind in your breathing and body movements, is an effective and fun way to relax during busy work.

1. Leg weight loss method

Method: Stand with your legs 30 cm apart, toes facing forward, and arms extended forward, parallel to the ground. Inhale, lift up, and stand on your toes; exhale, squat, and slowly lower your hips onto your heels, keeping your back straight and your toes on the ground. Breathe normally, hold the position for 5 seconds, inhale, and stand up. Exhale, relax, and repeat.

Effect: Miraculously change the shape of the thighs and enhance leg strength

2. Waist and back weight loss method

Method: Stand upright with legs spread, and focus your strength on the anus. Raise your hands above your head, with your palms about the width of your head apart. Slowly turn your waist to the left, following suit with your upper body and arms, keeping your back as straight as possible. Slowly turn around and lower your hands as you face forward. Rest for a while, then do the same on the other side.

Function: Reduce waist circumference and enhance waist flexibility

3. Waist and abdomen weight loss method

Method: Stand upright with your legs about 1 meter apart and your toes pointing forward. Take a deep breath, slowly raise your left hand above your head, exhale, slowly lean your body to the right, place your right hand on the side of your right leg, breathe normally, and maintain this position for 5-10 seconds. Take a deep breath, slowly return your body to its original position, exhale, lower your arms, and relax. Switch to your right arm and do the same movement.

Function: Firm abdomen and waist, relax back

Intimate Tips:

★Yoga requires fasting exercise, so it should be done before lunch or afternoon tea.

★If you are required to wear a suit to work, try to wear pants and unbutton your suit to make it appear looser. Prepare a pair of flat shoes in the office and change into them when practicing yoga. Wearing high heels to do yoga not only affects the effectiveness but also makes you more likely to get injured.

★ Complete the movements to the best of your ability, don't force yourself or be impatient to avoid straining.