Doing it under the boss's nose can actually make it more perfect

Yoga is a good idea to beat the office killer. It would be perfect if I could pull out a desk and chair in the office and practice yoga while working.

When it comes to yoga, most people will think of the following scene: The Wizard of Oz or the gentle sea breeze, the beautiful backs of practitioners in yoga clothes, the soothing music, and the long breaths. Gradually, the mind wanders freely, and people become calm and indifferent, forgetting their worries and floating to a remote place where nature and man are one...

Such a situation will indeed not occur in the office, but why not try the more convenient "office yoga"?

The so-called "office yoga" is a set of yoga movements specially designed for people like Du Lala who lack exercise to relieve stress and keep fit. It is very different from traditional yoga. The movements are simple, scientific and reasonable. They are mainly aimed at preventing the common "office syndrome" and can also help relieve work pressure. The most important thing is that you can practice easily in the small space of the office with the help of tables, chairs and other equipment. You don't have to put on formal yoga clothes, you can start practicing as long as you wear loose casual clothes.

A Refresh your mind and get ready for work

Action instructions: Clasp your fingers together and place them under your chin. Take a deep breath, open your arms to the sides, and place the backs of your hands against your cheeks; exhale, lower your arms and touch your elbows together, and use the strength of your arms to push your head back, trying to keep the back of your head close to your shoulder blades. {Do 4-6 rounds} Inhale and straighten your head; exhale, use your palms to press your head down slightly so that your chin is against your collarbone, hold for 2-3 breaths; inhale and straighten your head. Go around your head with your right hand and place it against your left ear. Exhale and press your left ear closer to your right shoulder. Inhale and straighten your head. Go around your left hand over your head and place it against your right ear. Exhale and press your right ear closer to your left shoulder. Inhale and straighten your head. Finally, maintain smooth breathing and slowly turn your head, once in each direction.

Effect: Head exercises combined with breathing can quickly and fully nourish the brain and body, make the cervical spine flexible, and refresh the mind.

B Head Exercise + Ear Massage

Movement instructions: Inhale, stretch out your ten fingers and raise them above your head, turning the backs of your hands as far back as possible; exhale, clench your fists and press your wrists down. Do this back and forth 10 times. Place your hands lightly on your shoulders, inhale and raise your head, expand your arms forward, upward, and backward, and try to touch your shoulder blades together; exhale and lower your head, touching your elbows together in front of your chest. Sit at the front of the chair with your back straight. Inhale and raise your arms to the sides with your hands pointing to the sides and extending them infinitely. Hold for 5-6 breaths. Reach your right hand across your body and grab the armrest of the chair. Grab the back of the chair with your left hand. Using the strength of your hands, exhale and twist your spine backward. Inhale, straighten your body, exhale, reverse direction.

Efficacy: Make shoulders flexible and relieve periarthritis of shoulder. Flexible column to prevent waist and back pain. Prevent calf cramps, prevent the accumulation of lactic acid in the knees, and improve rheumatic pain in the knee joints.

C. Stretch your hands and feet during work breaks

Finger and wrist movements + shoulder circles + arm stretches + spine twists + leg kicks and foot hooks

Movement instructions: Sit two-thirds of the way up the chair, with your back against the chair, hold both sides of the chair with your hands, raise your legs and keep them level with the chair, hold for 10 breaths, then keep breathing smoothly, do not hold your breath, and move your legs back and forth in circles from top to bottom like pedaling a bicycle. The time depends on each person's physical condition. After a short rest, pedal back and forth in the opposite direction to make circles.

Efficacy: Improve insufficient blood supply to the heels, strengthen the abdominal and leg muscles, burn excess abdominal and leg fat, and eliminate stomach bloating.

D Promote digestion and relax the eyes

Lotus Steps + Front Stretch + Snake Stretch and Downward Dog

Action instructions: Close your eyes, gently pinch the Jingming point with your thumb and index finger for half a minute; rub the temple with your thumb, and press the Baihui point on the top of the head with the other four fingers for half a minute. Don't rush to open your eyes. Rub your hands quickly to warm them up. Place your palms on your eyes and use the heated palms to warm your eyes to promote blood circulation in the eyes. Use the air pressure in your palms to press the eyeballs up and down 5-6 times. Move the eyeballs back and forth in circles in the palms, and then in the opposite direction. Repeat 10 times back and forth, then slowly release your hands to allow your eyes to adapt to the surrounding light.

Efficacy: Protect eyesight, relieve dry eyes, and prevent congestion caused by excessive eye fatigue.

E Relax your waist and legs and look forward to getting off work

Auspicious sitting variation + Dancer pose + Half Moon pose and Straight Cloud Sail

Movement instructions: Sit on a chair, bend your knees, put the soles of your feet together, relax your hips, exhale, bend your elbows, lean your upper body forward to the limit, maintain your body position, inhale and raise your head, stretch your entire back, stay for 5-6 breaths, inhale again, and lead your body upward; raise your hands above your head and put them together, feel your sacrum sitting down steadily, and the rest of the spine extending upward one section at a time, and look straight ahead.

Efficacy: It has a special effect on stimulating the root of the spine, improving the hunchback phenomenon, and treating hemorrhoids caused by sitting for a long time.