It took five minutes? Our special office asanas routine quiet your mind and relieve muscle tension. In today's information age, long-term sitting seems to be a danger of the workplace. Even if you have good attitude habits and the best ergonomic chair, your body will need a break to release the joint muscles tension, stress and stagnation. Fortunately, it is easy to adapt several yoga postures for office so that you can benefit from Hatha Yoga without leaving your chair. Please rest for 5 minutes with this activation sequence.
It's almost time consuming but it's nine simple yoga exercises you can do in the office that will help you fit:
Growth of upper body
Please sit firmly at the edge of your chair and hold your back. Straighten your arms, straighten your back, pull up your upper body and stretch your shoulders, back and chest. Repeat several times.Stretch with shoulder and back
Stand up with your hand held at the back of your head. Now, as slowly as possible please pull the elbow quietly and fix it tightly and firmly. Repeat several times.Leg stretching
Sit and grasp the seat of the chair and raise one foot while bending the leg. Slowly move the leg outward and return toward the center. When you stretch, straighten your shoulders and relax your neck and hands. Hold each stretch for 15 seconds to 1 minute and repeat the other legs. Start with 5 iterations and increase the number of iterations once you are ready.Spinal stretch
Stand the spine upright, flatten both feet on the floor and sit on the chair. Quietly turn your head pretend that there is a code on the crown of your head. Instruct your gaze in front of your nose, then hold your hand on your chin. Inhale deeply, put your hands on your chin and spit slowly. Now please push your chin gently on your neck. We will do more than 4 sets.Ear to shoulder exercise
Stand the spine upright, flatten both feet on the floor and sit on the chair. Please inhale deeply now. When exhaling, I will point the left ear slowly to the left shoulder. Inhale again, inhale slowly, squeeze the chest and push it back to the chest. Inhale again slowly and spit slowly, please turn right ear to right shoulder. Inhale deeply, slowly expel, push the chest pressed back to the chest. We will do this more than 4 sets.Deep breathing exercise
Stand the spine upright, flatten both feet on the floor and sit on the chair. Breathe deeply in your abdomen, the lower part of the lungs, the central part of the lungs, the upper part of the lungs and the chest. Slowly breathe out of you above the lung, lung midgap, under the lungs. Close your eyes and repeat it more than 4 times.Chair's relaxation
Straighten the spine, flatten both feet on the floor and sit on the chair. Grasp the knee and hold it tightly. Please relax your shoulders and arms. Now slowly suck up and lift your chest forward. Then slowly round the back, pull the backbone to the backbone, and curl the shoulders. Repeat 4-5 times further until your body feels relaxed and relaxed.Temple Love
Place your elbow on the desk and place your hand on your temple. In a small round motion, first rub the temple clockwise, then counterclockwise. Do this 10 to 15 times.Meditation
Straighten the spine, flatten both feet on the floor and sit on the chair. Please take a deep breath and slowly slide your chest into your chest. Put your palm on your thigh, put it under your side, slowly lower your shoulders. Close your eyes and take your gaze to the point between your eyebrows. Take 5 to 10 deep breaths and close your eyes focusing on your eyebrows.Image source: Getty
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