Office workers spend most of their time in front of computers, leading to a resurgence of neck and lower back strain. However, practicing a few simple and easy-to-learn yoga poses at your desk during your lunch break can not only alleviate these symptoms but also help you maintain a fit and healthy physique. Come and try it with your colleagues!
1. Tingbu
Plan: Basic breathing technique
Method: Sit on a chair with your legs together. Extend your arms straight to hold onto the chair firmly, tuck your chin, and straighten your spine. First, relax your abdomen, inhale through your nose, and forcefully expand your chest and abdomen until your belly bulges. Then, relax your chin and exhale, simultaneously relaxing your chest, allowing your belly to gradually deflate. Exhale for twice the time of inhalation, slowly exhaling through your nose until you have completely exhaled. Hold your breath for 1-2 seconds after exhaling completely.
Important Notes: Yoga breathing includes deep breathing, light breathing, and still breathing. Different breathing methods are used depending on the range of motion and difficulty of the movements. Regardless of the exercise, adjust your breathing in this way before and after each session, holding each breath for 5 seconds.
Benefits: Firms the breasts, prevents sagging, and also keeps you in a good mood.
2. Flexible neck
Solution: Chair-mounted headrest type
Method: After adjusting your sitting posture and keeping your spine straight, regulate your breathing. Inhale and raise your right hand, placing it on one side of your head; exhale and extend your head to the right, relaxing your left shoulder, holding for one breath; inhale again and return your head to the starting position, lowering your left hand. Repeat the same movement on the opposite side by switching the positions of your left and right hands.
Precautions: When performing small-range side bends of the upper body, the spine must be kept straight.
Benefits: This technique can be used to stretch neck muscles, relax the brain, relieve the pressure on the spine from long-term downward bending during work, and reduce tension in the shoulders, making the neck upright and beautiful, exuding a confident and elegant temperament.
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