Office workers, sheltered from the wind and rain, gradually accumulate fat day after day, becoming increasingly overweight. Here's a simple and practical yoga routine especially suitable for those who work long hours in the office but lack time for regular exercise. This routine takes about 30 minutes to complete, with the time flexible. You can do it during work breaks or during your workday.
I. Basic Breathing Method
Yoga believes that humans rely on absorbing energy from the universe to survive, and among the elements known as life elements—air, sunlight, soil, water, and food—breathing air is the most important, containing a 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 and inhale through your nose, forcefully expanding your throat and chest to fill your chest and abdomen with air, causing your stomach to bulge. Then, relax your chin and exhale while simultaneously relaxing your chest, allowing your stomach to gradually deflate. When exhaling, take twice as long as you inhale and exhale slowly through your nose. After exhaling completely, hold your breath for 1-2 seconds.
Focus your awareness on abdominal breathing.
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 position for 5 seconds.
Benefits: It will stabilize your mood, make you feel happy, and feel very comfortable.
II. Seated Back Twisting Posture
Method: Sit on a chair, place your right hand on your left knee, and your left hand on your back or right hip. Inhale as you twist your torso, hold for 15-30 seconds, breathe naturally, then return to the starting position and exhale. Repeat four times on each side.
Consciousness: Concentrate on the abdomen.
Precautions: 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, focus on green objects, and relax your eyes.
Benefits: Eliminates spinal curvature. Relieves lower back pain, back pain, and rheumatism in the feet. Twisting the abdomen stimulates the spine and internal organs, promoting hormone secretion and rejuvenating the skin. It also provides a sense of comfort, mental clarity, and eliminates congestion in the shoulders and neck. It relieves tension and enhances work vitality.
