Office Yoga
The following yoga practice for the Office of the characteristics of the group's work will be a simple combination of yoga moves together. Shoulder to ease tension and effective, the treatment of cervical and lumbar pain. The elimination of fatigue ease the pressure on the brain, effectively raising the efficiency of the work and life.
First -
Hill -
Practice:
Sitting in a chair, cross-Ten, palm turned down.
Suction side of the arm by the former head lift-off. Up the rear full stretch to keep breathing 3 times.
The head slowly down repeated 3 times.
Restore breath.
Efficacy: the elimination of rigid sense of the shoulder, get through the back channels to ease the tension. Cervical muscle relaxation.
The second -
Spine-twisting
Practice:
Sitting in a chair, tall and straight spine.
With the reverse side of the breath to the upper body, hands back seized back, the better to reverse the body to keep breathing 4.
Restore breath. On the other hand side of doing the same action.
Efficacy: the elimination of low back pain in the neck and flu, the treatment of lumbar diseases. Humpback treatment and prevention.
The third -
Side-stretch
Sitting in a chair, tall and straight spine.
Suction side-arm move.
Breath to the upper body down the side, under the hand grasp the side of the chair legs. 2 to keep breathing.
To restore breathing. On the contrary take the side of the same action.
About twice the practice.
The effectiveness: to reduce waist circumference, weight, so that more blood supply nutrients to the brain. The promotion of facial skin metabolism. Nourish the skin on the head.
Fourth -
Squat -
Practice:
Standing, feet close together and feet. Hand back.
Breath squat body, to the maximum Dundao, (think of the difficult times be able to hold his feet).
3 times to keep breathing.
Inhale slowly stood up.
Efficacy: visceral abdominal massage, prevention and treatment of constipation. Increase the flexibility of the legs. To strengthen the back muscle strength.
Fifth -
One leg-stretching
Practice:
Standing in the back left-handed help, Bend your right leg back, right-handed grasp the instep, and (if it is possible to grasp the other side of the hand extended upward).
3 times to keep breathing.
Restore breath. On the other hand side of doing the same action.
Efficacy: the elimination of lower body edema, to prevent varicose veins. And increase the sense of balance to the body's ability to control.
Sixth -
A half-lotus
Practice:
Sitting in a chair, put his side in the other side of the thigh.
Breath, upper body forward pressure until the hip and buttocks feel the tension.
4 times to keep breathing.
To restore breathing. On the other hand side of doing the same action.
Efficacy: hip to reduce weight, lower body flexibility. Reduce tension waist.
Seventh -
The first soldier -
Practice:
Sitting in a chair, his legs to open the two.
Breathing, his hands on his head Gassho side of the body, like turning on the left side.
Breath, bent his left leg, hands and eyes to see the direction.
3 times to keep breathing.
To restore breathing. On the other hand side of doing the same action.
The effectiveness: to reduce fat thighs, the prevention of cervical disease. To increase muscle strength around the spine. Periarthritis prevention.
Eighth -
Ship -
Practice:
Sitting in front of the chair, feet close together and legs.
The focus of mobile breath back, on the back Kaoxiang back.
Legs off the ground until the leg parallel with the ground. Former arms-Ju.
4 times to keep breathing.
Repeat 2 times to practice.
Efficacy: The effective elimination of abdominal fat, narrow waist. Increase in the strength of the spine.
Notes:
Package of yoga breathing exercises to maintain the natural movements can not be too severe, you can feel the stretch. Practice 3-5 times a week, two weeks is to produce results.
Office Yoga
The following yoga practice for the Office of the characteristics of the group's work will be a simple combination of yoga moves together. Shoulder to ease tension and effective, the treatment of cervical and lumbar pain. The elimination of fatigue ease the pressure on the brain, effectively raising the efficiency of the work and life.
First -
Hill -
Practice:
Sitting in a chair, cross-Ten, palm turned down.
Suction side of the arm by the former head lift-off. Up the rear full stretch to keep breathing 3 times.
The head slowly down repeated 3 times.
Restore breath.
Efficacy: the elimination of rigid sense of the shoulder, get through the back channels to ease the tension. Cervical muscle relaxation.
The second -
Spine-twisting
Practice:
Sitting in a chair, tall and straight spine.
With the reverse side of the breath to the upper body, hands back seized back, the better to reverse the body to keep breathing 4.
Restore breath. On the other hand side of doing the same action.
Efficacy: the elimination of low back pain in the neck and flu, the treatment of lumbar diseases. Humpback treatment and prevention.
The third -
Side-stretch
Sitting in a chair, tall and straight spine.
Suction side-arm move.
Breath to the upper body down the side, under the hand grasp the side of the chair legs. 2 to keep breathing.
To restore breathing. On the contrary take the side of the same action.
About twice the practice.
The effectiveness: to reduce waist circumference, weight, so that more blood supply nutrients to the brain. The promotion of facial skin metabolism. Nourish the skin on the head.
Fourth -
Squat -
Practice:
Standing, feet close together and feet. Hand back.
Breath squat body, to the maximum Dundao, (think of the difficult times be able to hold his feet).
3 times to keep breathing.
Inhale slowly stood up.
Efficacy: visceral abdominal massage, prevention and treatment of constipation. Increase the flexibility of the legs. To strengthen the back muscle strength.
Fifth -
One leg-stretching
Practice:
Standing in the back left-handed help, Bend your right leg back, right-handed grasp the instep, and (if it is possible to grasp the other side of the hand extended upward).
3 times to keep breathing.
Restore breath. On the other hand side of doing the same action.
Efficacy: the elimination of lower body edema, to prevent varicose veins. And increase the sense of balance to the body's ability to control.
Sixth -
A half-lotus
Practice:
Sitting in a chair, put his side in the other side of the thigh.
Breath, upper body forward pressure until the hip and buttocks feel the tension.
4 times to keep breathing.
To restore breathing. On the other hand side of doing the same action.
Efficacy: hip to reduce weight, lower body flexibility. Reduce tension waist.
Seventh -
The first soldier -
Practice:
Sitting in a chair, his legs to open the two.
Breathing, his hands on his head Gassho side of the body, like turning on the left side.
Breath, bent his left leg, hands and eyes to see the direction.
3 times to keep breathing.
To restore breathing. On the other hand side of doing the same action.
The effectiveness: to reduce fat thighs, the prevention of cervical disease. To increase muscle strength around the spine. Periarthritis prevention.
Eighth -
Ship -
Practice:
Sitting in front of the chair, feet close together and legs.
The focus of mobile breath back, on the back Kaoxiang back.
Legs off the ground until the leg parallel with the ground. Former arms-Ju.
4 times to keep breathing.
Repeat 2 times to practice.
Efficacy: The effective elimination of abdominal fat, narrow waist. Increase in the strength of the spine.
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Notes:
Package of yoga breathing exercises to maintain the natural movements can not be too severe, you can feel the stretch. Practice 3-5 times a week, two weeks is to produce results.
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