A good choice for office workers to have a three-style bench yoga lunch break

Use your lunch break to do some simple and easy-to-learn yoga techniques at the office desk. This can not only relieve the symptoms of cervical and lumbar muscle strain, but also keep your body firm. Follow with your colleagues!

　　1. Stand up and show your chest

　　Scheme: Basic breathing

　　Method: Sitting on a chair, with your legs together. Straighten your arms and hold your seat firmly, retract your jaw, and straighten your spine. First relax your abdomen, inhale with your nose, and expand your chest vigorously, so that your breath fills your chest and abdomen, and your stomach bulges; then relax your jaw and exhale, and relax your chest at the same time, and your stomach gradually fades away. Exhale twice as long as you inhale. , slowly exhale from the nose and after exhaling, keep breathing for 1 to 2 seconds.

　　　Precautions: The breathing of yoga is divided into deep breathing, light breathing and quiet breathing. Different breathing methods are adopted 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, do it for 5 seconds each time.

　　Effects: Tighten your chest to prevent your chest from sagging, while also keeping your mood happy and comfortable.

　　2. Flexible neck

　　Scheme: Keep your spine upright after adjusting your sitting posture and adjust your breathing evenly .Inhale and raise your right hand, hold it on one side of your head; exhale and stretch your head to the right, relax your left shoulder, and keep breathing once; inhale and restore your head, lower your left hand. Switch left and right hands to perform the opposite side of the same movements.

　　　Precautions: When performing small-scale inner side movements on the upper body, you must keep your spine upright.

　　Effects: You can use this trick to stretch the neck muscles in time, relax the brain, and relieve the pressure of the spine being bending downward for a long time during work and the tension of both shoulders, so that your neck is upright and beautiful, and exude a confident and elegant temperament.

　　3. Weight loss of waist and abdomen

Solution: Stand and back-turning

　　Method: Standing at the desk, straighten your chest and tighten your abdomen, hold your hands tightly, turn your body when inhaling, stand still for 15 to 30 seconds, breathe naturally, and then restore your exhalation. Do it four times on both sides.

　　Precautions: When turning, turn your waist, chest, neck, and head, fix your feet, straighten your back muscles, and turn your head as far as possible. Look at green objects in the distance. It is best to look at green objects and relax your eyes.

　　Effects: Turning the abdomen can stimulate the spine and various internal organs, promote hormone secretion, make the body very comfortable, and have a clear mind, and devote yourself to work again.