Office men must enjoy "private customization"

Modern men are under great pressure and their bodies are depleted at an accelerated rate. Many people begin to experience the dilemma of "not having as much physical strength as before" at the golden age of 30.

In addition to maintaining a healthy body, the greatest contribution of yoga is to help men stay away from stress, heart disease and depression; breathing exercises can calm down a restless mood.

When it comes to yoga, people always think it is more suitable for women.

In fact, yoga is a health-preserving and fitness method that emphasizes natural balance. For men, yoga is a very good way to relieve stress. It can help change impetuous personality, improve self-control, and correct bad living habits. Among yoga enthusiasts in the United States, about half are men, including many dignitaries and celebrities: former IOC President Samaranch, Hollywood actors Mel Gibson and Woody Harrison, etc.

To address the common back pain and depression among male office workers, here are a few simple yoga moves. If men practice them consistently, they can improve their flexibility and mobilize muscles that are not often used. Take your time and don't rush. You will slowly feel the energy returning after stretching your limbs.

Camel pose - strengthens the spine and coccyx, and can relieve back pain.

1. Kneel down with your legs shoulder-width apart.

2. Grab your ankles with your hands and arch your body.

3. Move your hips forward and remember to keep your legs perpendicular to the ground.

Cow Face Pose - can straighten the spine, improve stiffness in hands, feet and shoulders, relieve sciatica and strengthen kidney function.

1. Sit down with your legs stretched forward.

2. Cross your left foot over your right thigh and place your left foot next to your right thigh. (At this time, the right calf should be under the left thigh, and the right foot should be pressed under the left buttock) 3. Make sure your body is straight and your knees are overlapping each other.

4. Place your left hand behind your back, raise your right hand, bend it downward and backward, and slowly clasp your left hand.

5. Look ahead and breathe naturally for 5 seconds.

6. Relax and recover. Switch sides and do it again.

Side twist - stretches the upper abdomen and gluteal muscles, helping to eliminate beer belly.

1. Stand up, bring your right knee close to the chair, and place your right foot on the chair.

2. Grasp your right ankle with your left hand, stretch your right arm upward in the air, and rotate your chest to the right.

3. Stretch your back and expand your chest.

4. Maintain this posture, then relax and do the same movement in the other direction.

Right Angle Style - Stretch your shoulders and eliminate stiffness in your shoulders and neck.

1. Place your hands shoulder-width apart on the wall and take a few steps back until your body is at a right angle to your hips.

2. Stretch your fingers evenly and press your hands and wrists against the wall.

3. Relax your neck, but don't drop your head.

4. Make the back of your neck level with your spine and maintain this position for two minutes.

Back stretch - stretch the back of the legs and lower back muscles, relax the brain.

1. Stand about 30 cm away from the wall with your back facing the wall.

2. Lean your hips against the wall and bend down with your hips as the axis. When your abdominal muscles are involved in this movement, your knees can be slightly bent.

3. When your back is fully stretched, slowly straighten your legs and bring your chest closer to your thighs.

4. Stay for a while, take a deep breath, and relax your neck.

5. Maintain this position for one minute, then slowly stand up.

Bound Angle Pose - Open the hip joints and calm the mood.

1. Sit down. Bend your feet and bring the soles of your feet together.

2. Hold your ankles with your hands and lean forward until your body touches the ground.

3. Take three slow, deep breaths, and stand up using the strength of your waist.

There are also natural barriers to entry for men practicing yoga. Men's bones and muscles are not as flexible and relaxed as women's, so it is very difficult for them to stretch when they first start practicing yoga. Beginners need to be patient, proceed step by step, and practice hard. Generally, there will be improvements in 3 months.

Some yoga moves have high demands on the body and may lead to injury if not performed properly. If you have any of the following conditions, please consult your doctor before practicing yoga: damaged intervertebral discs in the cervical, thoracic or lumbar spine, carotid artery sclerosis; severe hypertension or hypotension; glaucoma, retinal detachment; severe osteoporosis or cervical spondylitis; stroke or blood clotting. When people who lack exercise or the elderly practice yoga, they should start with slow and easy movements, keep their breathing smooth, and avoid forcing themselves into difficult postures to avoid injury.