How to do yoga poses in the office?

Now more and more of our work requires us to sit there every day to complete, and our work tasks are relatively large. Most of the time we sit there every day and we have no time to exercise. This situation directly leads to our body shape getting worse and worse. Some female friends who work are particularly distressed about this matter. In fact, female friends don’t have to worry so much. We can use some small time at work to do some office yoga.

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 forcefully expand your throat and chest 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.

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.

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. 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 waist. 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.

4. Tiger Warrior Pose

method:

1. Close your eyes, relax your shoulders, and calm your mind for 10 seconds. Sit on a chair, raise the index fingers of both hands, put them together, stare at the fingertips for 10 seconds, and breathe naturally. 2. 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. The opposite is true for the left hand.

3. Move your raised fingers to the left and right, and look at your fingers quietly for 10 seconds.

4. Put your hands down, keep your body still, stare upward as much as possible for 10 seconds, then stare downward for 10 seconds. Next, alternate up and down, and do it 10 times.

5. Move your eyes to the right, down, left, and up three times, then to the left, down, right, and up three times.

6. Close your eyes and keep your body and mind relaxed.

Consciousness: Focus on your fingertips and imagine energy coming from your eyes.

Note: When moving your eyes, keep your head still; when staring, do not blink, and take a breath before stopping. There is a sentence we often say that there are no ugly women in the world, only lazy women. This sentence is very correct. We all know the fact that we are busy every day, but if we really want to do something, there will always be time because time is like water in a sponge and we need to squeeze it.