Yoga in your unexpected office
Many office workers who work at desks for many years are accustomed to writing on the side of the body, playing computers, or supporting the body with a vertical tilt of the head. The spine is unknowingly bent.
Want to stay upright?
Can be achieved every day in an office environment.
Pulian Yoga recently designed several effective yoga asanas for readers who are sitting in the office. Each movement is practiced once or twice. The time to keep the posture still is 5-8 deep breaths, which can usually be completed in 20-30 minutes.
When practicing, pay attention to slow and gentle movements, cooperate with breathing, do not be overly nervous and forcefully, try to practice on an empty stomach, inhale and exhale evenly and slowly, and it is best to persist every day and regularly.
Seated back to back method: Sit on a chair, hold your left knee with your right hand, hold your left hand on your back or right waist joint, turn around when inhaling, stand still for 15-30 seconds, breathe naturally, and then return to exhaling.
Do this four times each.
Consciousness is focused on the abdomen.
Note: When rotating, turn your waist, chest, neck, head, and feet. Keep your back muscles straight. Try to turn your head backwards. Look far away. It is best to look at green objects and relax your eyes.
Sit on a chair with your legs close together and your consciousness on your abdominal breath.
First relax the upper abdomen, inhale with the nose, and expand the throat and chest with force to fill the chest, abdomen, and belly; then relax the lower jaw, exhale, and relax at the same time, the abdomen gradually goes down.
When exhaling, slowly exhale through the nose for two hours during inhalation. After exhaling, hold your breath for 1-2 seconds.
Note that the breathing of yoga has deep breathing, light breathing and quiet breathing.
Different breathing methods are used depending on the magnitude and difficulty of the action.
Absolutely what to do, adjust the breathing like this before and after training for 5 seconds each time.
After the exercise, sit comfortably in a chair with your lumbar spine straight forward, your shoulders sinking forward, and straight forward. Do not lean on the back of your chair, close your jaw slightly, close your eyes, and in your imagination the beauty you likescene.
Bull face method: Sitting on a chair, shrinking the back muscles, right hand from top to bottom, left hand from bottom to top, back to the back, both hands hooked behind the back, try to open the rib cage, and stand still for 10 seconds.
Then reverse the direction.
The consciousness is concentrated on black hair.
Note: Hook your hands together, pay attention to the eyes looking as far as possible when turning your head, the upper elbow joint is strongly pulled backwards.
Repeat 3 times.
Lifting the abdomen: Standing behind the chair, holding the back of the chair with both hands, legs standing up and bending.
Close your eyes, hold your breath, hold your breath, and contract your abdomen, as if lifting the entire internal organs up, and keep this position for 1-3 seconds.
Relax your belly and inhale.
Practice 5-10 times.
Consciousness is on the lower abdomen, breathing.
Note: Try to breathe through your nose.
Tiger method: With your shoulders relaxed, sit on a chair, raise your index fingers with both hands, press your index fingers together, and stare at your fingertips for 10 seconds.
Move your right hand to the right, and chase the tip of your right finger with your eyes until you can’t see it, then slowly return your eyes to the front, and vice versa with your left hand.
Then put your hands down, keep your body still, and stare up for 10 seconds, then stare down for 10 seconds, interact up and down, then move your eyes to the right, down, left, and up, turn three times, and then left, down, and right, Up, turn three times.
Finally, close your eyes to stay physically relaxed.
Consciousness is concentrated on the fingertips.
Note: When moving the eyes, do not move your head; when gazing, do not blink, inhale first and then terminate.
For a long time at the desk, sitting on the back of the class is unknowingly tired, and correcting the improper posture caused by physical injuries over the years, yoga is a good choice.