Office yoga - lose weight in 30 minutes

      People who work at desks in offices for long periods of time are most likely to suffer from waist and back pain； Sitting in front of a computer for long periods of time can cause vision loss. Here I would like to recommend to you a group that is particularly suitable for working in the office for a long time, but you don’t have time to spare. exercise A simple and practical yoga technique for people. This set of exercises can be completed in about 30 minutes, and the time is up to you. You can do it in between jobs or during a break from work.

 tiger posture 

     method:

　　1. Close your eyes, relax your shoulders, and calm down for 10 seconds. Sit on a chair, raise the index fingers of both hands, press them together, stare at the fingertips for 10 seconds, and breathe naturally (Picture 7)

　　2. Move your right hand to the right and chase the fingertips of your right hand with your eyes until you can no longer see them.； Then slowly return your eyes to the front. On the contrary, the same goes for the left hand. (Figure 8)

　　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, and stare up as much as possible for 10 seconds, then stare down for 10 seconds. Next interact up and down and do 10 times.

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

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

　　Awareness: Concentrate on your fingertips and imagine generating energy from your eyes.

  　 Note: Move Eye When, the head does not move； When gazing, do not blink, inhale first and then stop.

 basic breathing techniques

　　Yoga believes that human beings rely on absorbing the energy of the universe to survive, and among the air, sunlight, soil, moisture and food known as vital elements, breathing air is the most important, and breathing contains magical power.

　　How to do it: Sit in a chair with your legs together. Put one hand on your thigh, place the other on your abdomen, retract your chin, and straighten your spine. First relax the abdomen, inhale through the nose, and expand the throat and chest with force, so that the air fills the chest and abdomen, and the belly bulges ； Then relax your jaw, exhale, relax your chest at the same time, and slowly lower your belly. When exhaling, take twice as long as inhaling to slowly exhale through the nose. After exhaling, keep holding your breath for 1-2 seconds.

　  Awareness: Breathe on your belly.

　　Note: Yoga breathing includes deep breathing, light breathing and quiet breathing. Different breathing methods are used according to the amplitude and difficulty of the movement. No matter what you practice, you should adjust your breathing like this before and after practice, and do it for 5 seconds each time.