Do it when you want to, and you will get unexpected results

In order to solve problems such as long-term desk work, lack of exercise, mental stress, and back pain, we would like to introduce a set of "Office Yoga" exercises to you.

1. Meditation and breathing method

① Sit on a chair with your legs together, one hand on your thigh and the other on your abdomen, tuck your jaw in, and straighten your spine.

② Relax your abdomen, inhale through your nose, and forcefully expand your throat and chest so that the air fills your chest and abdomen and your belly bulges. Continue for 3 seconds.

③ Relax your jaw, exhale, relax your chest, and gradually contract your stomach. The exhalation should last for 5 seconds. The gas should be exhaled slowly from the nose. After exhaling all the remaining air, hold your breath for 2 seconds.

④Repeat the above steps 5 times.

Efficacy: It can eliminate tension and fatigue, and relax the mood. When practicing, you should focus on adjusting your breathing, and inhale and exhale evenly. You can imagine some tranquil and broad pictures such as the sky and the sea in your mind.

2. Spinal twisting method

① Sit up straight, stretch your legs forward, bend your right leg, and place your right foot on the base of your left thigh.

② Exhale, turn your upper body to the left, bring your left arm back as far as possible, and stretch your right hand forward to grab your right foot as much as possible.

③ Turn your head to the right, look beyond your right shoulder, maintain normal and even breathing, return to the original position after 15 seconds, and repeat the exercise again.

Efficacy: It can eliminate congestion in the shoulders and neck and make the spine more flexible, thereby preventing neck and back pain. However, when turning the body, you should pay attention to the order of neck-chest-waist, consciously twisting from top to bottom, and use the neck to lift the spine upward.

3. Eye care method

① Sit on a chair, close your eyes, relax your shoulders, and keep your mood stable for 5 minutes.

② Raise and put the index fingers of both hands together in front of the nose, stare at the fingertips for 10 seconds, and breathe naturally.

③ Move your right hand to the right and follow the fingertips of your right hand with your eyes until you can no longer see them. Then slowly return your eyes to the front and do the same with your left hand.

④ Move your raised fingers to the left and right respectively, and keep your eyes on them for 10 seconds.

⑤ Put your hands down, keep your body still, stare upward as much as possible, hold for 10 seconds, then stare downward for 10 seconds, move your eyes to the right, down, left, and up 3 times, and then to the left, down, right, and up 3 times.

Effect: It can cultivate concentration, eliminate eyestrain, and prevent congestion. When practicing, you should focus your attention on your fingertips, keep your head still when moving your eyes, and do not blink when staring.

Family Yoga

1. Chest and Abdomen Exercise

① Lie on your back with your arms straight and flat, and your knees bent.

② Stretch the soles of your feet toward your buttocks, support your waist with your hands, and use your hands to straighten your waist while pushing the ground with your toes.

③While performing movement ②, tilt your head back, inhale, and straighten your chest. Maintain for 10 to 20 seconds.

Efficacy: Stretch the internal organs of the chest and abdomen and promote blood circulation in the internal organs. It helps blood flow to the back and makes the waist and spine soft.

2. Spinal flexion exercise

① Kneel on your front, stretch your hands back, grab your heels, then bend your waist forward and bring your head close to your knees.

② While exhaling, tilt your head back and stretch your waist.

Efficacy: Promotes digestive function, strengthens the functions of the liver, spleen and thyroid gland, makes the spine flexible, and has the effects of preventing eye aging and gray hair.

3. Shoulderstand

① Lie on your back, support your waist with your hands, then use your shoulders to support your head, and then cross your legs; hold this position for 30 seconds to 1 minute.

Benefits: This posture exercises the shoulders and promotes blood circulation to the ears, nose and abdominal organs.

② Based on the above movements, tighten your abdomen and bend your legs towards your head. Try to bring your knees close to your head. At the same time, stretch your hands, which are originally supporting your waist, toward the front of your head to maintain balance.

Benefits: This posture can make the body completely closed, allowing blood to flow to the buttocks and head, giving the waist greater exercise, and helping to keep the spine flexible.

4. Pelvic exercise posture

① Lie flat on your back with your hands on your hips, legs together, abdomen contracted and bent backwards so that your legs and body form a right angle.

② Exhale, and at the same time, place the soles of your feet on the ground in a hoe shape with your head up, and support yourself with your hands on your waist. Stretch your legs upwards so that your body is inverted, and maintain this position for 20 to 30 seconds.

③ Move your left and right legs alternately like scissors 2 to 3 times. Benefits: These poses enhance the mobility of the pelvic, psoas and abdominal muscles.

Yoga practice tips

1. It is best to practice yoga under the guidance of a professional coach. For more abstract movement descriptions, you should thoroughly understand them before doing them.

2. You must practice yoga on an empty stomach. It is best to do it 3 hours after a meal, and it is best to empty your bladder before practicing.

3. Wear loose, elastic clothing when practicing yoga, and try to focus on the feeling of your body. Breathe evenly and deeply, and move slowly and gently. Avoid forcing yourself.

4. It is best to practice every day, at least 20 minutes each time, and do it regularly.

5. Pregnant women, elderly people, and patients with hypertension, heart disease, etc. must obtain permission from a doctor before practicing yoga, and they are not allowed to do intense and difficult poses such as handstands.