This yoga sequence is simple and easy to do.
It can relax the muscles, release tension, and flexible the body.
It can fight against the injury caused by the sedentary office workers! Take advantage of the fragment time and take action immediately! Enter to learn more yoga skills! Neck extension 1.
Simple sitting and standing, with the left hand gently resting on the right ear 2.
The left hand drives the head to the left shoulder, and the left ear looks for the left shoulder 3.
Relax the right shoulder, and feel the stretching of the right side of the neck 4.
Stay for 8 breaths, and change the other side: effectively relieve the neck and shoulder stiffness of the computer family.
Sit and twist the chair 1.
Sit and stand on the chair with your left hand on the outside of your right knee 2.
Put your right arm on the back of the chair with your back straight and your chest upward 3.
Press your feet down on the ground and look at your right hand 4.
Stay for 8 breaths and change the other side: it can effectively release the stiffness of your shoulders and neck and relieve the tension of your spine and back.
Push ups 1.
Choose one side of the table and step back with both feet 2.
Exhale and bend your elbows and chest downward, and inhale and push up 3.
8 groups of dynamic exercises: exercise chest muscles, which is helpful to the improvement of arms, shoulders and core strength.
Upper dog pose 1.
Open your hands to the same width as your shoulders, and point your toes on the ground 2.
Lean forward and push your hips forward 3.
Raise your head and lift your chest upward 4.
Straighten your arms to maintain five breathing functions: effectively stretch your chest and fully open your lungs and shoulders.
Stretch on the back of thigh 1.
Stand with your right foot at a distance of one foot from the front 2.
Raise the tip of your right foot about 45 degrees from the ground 3.
Slightly bend your right knee and touch the ground with the fingertips of both hands 4.
Fold your upper body forward and down 5.
Keep 8 breaths and change the other side: stretch on the back of your thigh to effectively relieve sciatica and back pain.
High position lunge + forward tilt 1.
Take a big step back on your right leg and bend your left knee 90 degrees 2.
Raise your hands above your head to reach the high position lunge 3.
Lean forward on your upper body and straighten your arms downward and backward 4.
Retract your shoulder blades and relax your shoulders 5.
Keep 8 breaths and switch to the other side: effectively relieve the tension of your hip and calf muscles.
Pigeon pose 1.
Bend the left knee and put the left leg on the table 2.
Straighten the right leg backward and extend the arms forward 3.
Until you feel the stretching of the outside and back of the buttocks 4.
Stay for 8 breaths and do the other side function: effectively open the hip, reduce the stiffness and pain of the lower back, and stretch the muscles of the front thigh and the buttocks.
Corpse spreading + variant 1.
Lie on your back on the cushion and put your legs on the chair 2.
Put your palms on your side naturally 3.
Focus on breathing 4.
Close your eyes and keep it for 5 minutes.
Function: relax the brain, strengthen the blood circulation of the hips, the back of the legs and the back.
Be sure to choose stable tables and chairs, which can be done at home and in the office.
Each time, it takes more than ten minutes, and the spirit of the whole day! Welcome to recommend us to your family and friends.
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