What parts of the body can be exercised by office yoga

Yoga is the latest sport that can help people keep fit and can also help those who are obese lose weight. Generally, we choose to go to the gym to practice yoga. But recently many people are doing yoga in the office, and it is also called office yoga. So what parts of the body are trained in this office yoga?

Office yoga is a yoga method designed for white-collar workers who lack exercise in the office all day. It can help people in the office relieve stress and fatigue, and prevent the occurrence of office syndromes such as cervical spondylosis, lumbar spondylosis, and periarthritis of the shoulder. Let’s take a closer look at office yoga.

Eye health care

Function: Eliminate eye fatigue, relax tense eyeballs, prevent dry eyes and improve vision.

Office Yoga A. Eye rotation exercise: rotate your eyes up and down, left and right, from left to right, and from right to left, do each 20 times.

B. Massage the eyeballs: Put your palms together and rub them together to warm them up. Place the palms of your hands on your eyes and repeat 3 to 5 times.

Prevent cervical spondylosis

Effect: Improve blood circulation in the shoulders, improve memory, and keep the mind clear and organized.

A. Neck movement: raise your head, lower your head, then lean to the left and right. Then turn your head first to the left and then to the right, and do this 8 times.

B. Seated neck rotation: Sit on a chair, hold the back of the chair with both hands, and make circular movements with your head. Do 4 to 8 times.

C. Stretching exercises

[2] Stretch your arms until they are parallel to your shoulders. Make fists with your hands and lean your elbows back. Then stretch your arms until they are parallel to your shoulders. Repeat 20 to 30 times a day. You will feel your muscles very comfortable.

E. Swing left and right

Place the center of gravity on the left and back of the spine, and repeat the movement 20 times.

Relieve shoulder and back stiffness

Maintaining a certain posture for a long time can easily cause stagnation of body fluid circulation, failure to excrete waste in time, and lead to rheumatism and neuralgia.

A. Seated salute: Sit upright on a chair with your chest out and your hands on your knees. Lift your arms forward first, then upward. Try to straighten your arms, stretch your sides and waist, and hold for 1 minute.

Function: Relieve pressure on shoulders, back and spine, and eliminate back pain.

B. Standing 90-degree forward bend: Stand facing the wall with your legs shoulder-width apart, support the wall with your hands, keep your spine straight, push your middle back forward, your tailbone backward, tighten your shoulder bones, and hold for 30 seconds to 1 minute.

Function: Increase the range of motion of the shoulder joint and stretch the shoulders and back.

C. Eagle pose: Stand, inhale, and put your palms together above your head. Exhale, cross your right and left hands and hug your elbows, wrap your left foot around your right thigh and hook it around your right calf and hold for 30 seconds.

Effect: Stimulates the buttocks, hips, shoulders, elbows, wrists, and fingers, and has the effect of detoxification and eliminating joint pain.

D. Double Angle Pose: Stand, inhale, and hold your hands behind your back. Exhale, bend your upper body forward, stretch your arms straight and parallel to the ground, and hold for 30 seconds to 1 minute.

Function: Prevent and treat periarthritis of shoulder.

E. Shoulder swing left and right

Flatten your shoulders to balance the left and right shoulders. Grab your left leg with your right hand, then place your left hand behind your back and rotate your upper body left and right 3 to 5 times.

Eliminate insomnia and fatigue

Insomnia, back pain and anxiety are related to tension. You can relieve or eliminate anxiety and tension by following the exercises below.

A. Moderate Downward Dog Pose: Stand facing a chair, place your hands on the chair, straighten your back, shoulders and thighs, relax your face and abdomen, hold for 30 seconds to 1 minute, and keep breathing deeply.

B. Sitting waist rotation: Sit on a chair. Put your right leg on your left leg, turn your body to the right, and exhale. Hold for 30 seconds to 1 minute.

In addition, you can also adjust and relax your body through breathing exercises.

C. Meditation breathing method: Sit on a chair, straighten your chest and back, place your palms down on your thighs, relax your face, chin and throat, and keep your shoulders down. Close your eyes and roll your tongue upwards and lightly touch the roof of your mouth. Focus on your breathing and increase the depth of your breathing, inhale deeply and slowly for 3 seconds, and exhale deeply and slowly for 3 seconds. After a few minutes, anxiety, tension, and stiff shoulders and back will gradually disappear with your breathing.

Adjust pelvic protrusion

When you sit for a long time, your pelvis will become prominent and it will also affect your waist. Place your hands on your knees, and then put your center of gravity on your left and right legs respectively. This will allow the pelvis to get full exercise. Repeat 50 times a day. Place your weight on the left and back, and repeat 20 times.

In fact, office yoga is very simple and can be done in a small office. It includes a lot of content and can give busy office workers a chance to relax and exercise every day. It can especially help obese people lose weight.