Doing it on a chair has surprising effects

White-collar workers who sit in the office for a long time are prone to some common chronic diseases, such as neck and shoulder pain, eyestrain, numbness of hands and feet, varicose veins, etc. The following office yoga and yoga on chairs can help white-collar workers prevent and relieve these chronic diseases. Persistent practice will have better results.

1. Basic breathing method

Yoga believes that human beings rely on absorbing energy from the universe to survive, and among air, sunlight, soil, water and food, which are known as life elements, breathing air is the most important, and breathing contains magical power.

Method: Sit on a chair with your legs together. Place one hand on your thigh and the other on your abdomen, tuck your chin in, and straighten your spine. First, relax your abdomen, inhale through your nose, and expand your throat and chest forcefully, so that the air fills your chest and abdomen and your belly bulges; then relax your jaw, exhale, and at the same time relax your chest, and your belly gradually goes down. When exhaling, take twice as long as inhaling and exhale slowly through your nose. After you have finished exhaling, hold your breath for 1-2 seconds.

Consciousness: Focus on breathing in the abdomen.

Note: Yoga breathing includes deep breathing, light breathing and quiet breathing. Use different breathing methods according to the magnitude and difficulty of the movement. No matter what you practice, adjust your breathing like this before and after the practice, and do it for 5 seconds each time.

Effect: It will make you feel stable and happy, and make you feel very comfortable.

2. Sitting back turning posture

Method: Sit on a chair, support your left knee with your right hand, and your left hand behind your back or on your right hip. Turn your body while inhaling, stay still for 15-30 seconds, breathe naturally, and then return to the original position and exhale. Do this four times on each side.

Consciousness: Focus on the abdomen.

Note: When turning, keep your waist, chest, neck, head and feet fixed, straighten your back muscles, turn your head as far back as possible, look into the distance, preferably at green objects, and relax your eyes.

Effect: It can eliminate the curvature of the spine. Relieves lumbago, back pain and rheumatism in the feet. Twisting the abdomen can stimulate the spine and internal organs, promote hormone secretion, and rejuvenate the skin. It will also make the body very comfortable, clear the mind, and eliminate congestion in the shoulders and neck. Eliminate tension and enhance work vitality.

3. Knight Posture

Method: Sit on a chair with your legs spread apart and placed on the edges of the chair. Keep your neck straight, and your head to your tailbone should be very straight. (Figure 4) Raise your hands to your chest, overlap them, straighten your back and chest, and tuck your chin in. Then lift your hips 10 cm off the chair and squat in a horse stance. Bend your knees and lower your back. Straighten your neck and back as much as possible, and exhale. (Figure 5) Then gradually straighten your legs, lift your waist, and stand.

Consciousness: concentrated on the waist and abdomen.

Note: Coordinate your breathing and exercises well, and keep your feet firm.

Efficacy: Prevents and treats lumbago and back pain, improves the vitality of the spine and waist, enhances gastrointestinal function, and improves sexual vitality. Eliminate congestion in the waist and pelvis, and increase blood flow to the head, legs and feet.