Long-term sitting obesity, fatigue and fatigue... Indian Yoga Champions League recommendation: 3 actions promote blood circulation, which can also be done in the office

Recently I have been busy writing a book, so sitting for a long time has become a daily scene, just like most people working in the office, sitting for a long time has become a daily scene. This feeling of sitting still for a long time makes me want to share with you the wonderful things about office yoga with you again! Do you often feel that you are tight and tired when you are halfway through your work? Yoga can quickly solve your sedentary side effects. Yoga is simple and fast, allowing your relaxation quality to reach the highest level in a short period of time, promoting blood circulation and allowing the body to revitalize again.

Sitting all the time is harmful to health, but how to do yoga without a yoga wall?

When you start working in the office, are you devoted yourself and fall in one fell swoop? How do you feel after sitting down and working for a long time? Recently, I often use a pen to work in the office alone, and I sit for several hours, so I deeply understand the side effects of sitting for a long time.

As we sit for a long time, the internal circulation gradually decreases, such as blood flow in the joints, spine and brain, and slowing fluid circulation, which are responsible for a variety of functions such as feeding oxygen and nutrients, cleaning waste, and circulating hormones and chemicals. Sitting in a chair for several hours can also cause unnecessary pressure on the lumbar spine, and excessive stretching of the upper and lower back, chest and buttocks will eventually lead to pain in the neck, shoulders and lower back.

When I sat in the office for too long and wanted to stretch out properly, I could open the yoga wall at any time to start practicing, but not everyone can freely take out the yoga wall at work to practice yoga! But I also know clearly that it will become more painful and painful when our bodies sit in front of the computer for too long. But how do you practice yoga in the office without a yoga wall? That's why I want to create the perfect office yoga for those office workers who have spent a long day in the office; at least try 2 to 3 exercises at your computer desk, without any extra equipment required, you can practice anytime!

Working hours are suitable for rest! Getting up and moving is good for health

Sitting for a long time is related to a variety of health problems, such as hypertension, obesity, and physical and mental problems. If you have no major health in your overall health and maintain a healthy habit of living, then the minor illnesses and pains you may have are caused by tight upper back and shoulders caused by long-term sitting.

I tried to avoid this situation as much as possible, so when I typed for too long, I tried to give my body a rest. Fortunately, I teach yoga, which gives me the opportunity to arrange suitable practices according to my physical needs. So, based on my own practice experience, I want to share this simple but important office yoga with you. This exercise includes continuous movements, stretching and twisting with breathing and exhalation, which connects your heart, breathing and body, and takes a short break. Practicing yoga will help you immediately recover and be awake. Even if work forces you to maintain a long-lasting living style, office yoga can still keep you soft and happy during workdays.

Let’s start !

This mini simple version of office yoga is completely powerless practice. As long as you sit on a office chair and do not need a yoga cushion, you can help your body and mind feel energetic throughout the day. This simple practice aims to create space for the horns, shoulders, buttocks and hamstrings — — all actions will not sweat! You can do the exercise directly without having to change clothes. If possible, you can remove high heels and any tight coats that may limit your range of activities.

1. Eagle Arms

[Practice Method] You can choose a standing position or sit in a comfortable position in front of a chair, place your feet flat on the ground, keep your spine centered, and at the same time spread your arms outwards, exhale, cross your arms in front of your chest, hug yourself a big hug, relax your shoulders, and create space for the horns. The two hands continue to extend forward as if you are about to touch the fingertips of the other hand, and at the same time feel the feeling of relaxing and stretching on both sides of your upper back, shoulders and horns. Try to keep your breaths for 10 times and then practice sideways.

2. Waist-turning (chair assistance)｜Twist Variation

[Practice Method] Sitting on a public chair, straighten your back, and put your feet on the ground with both feet in a solid manner. Spit, twist gently to the right side, hold the armrest and back of the chair, and feel the upper body extending upward to the top of the head with each breath. Each time you exhale, twist it a little deeper, stay at the depth of the twist you feel comfortable, continue to take a deep breath, and look at your right shoulder. Keep your hips evenly on the chair, avoid one knee from running to the front of the other knee, stay for 5 to 10 breaths, then unplug it gently, return to the initial sitting position and stay for 3 breaths, and then change the sides and twist.

3. Neck Stretch

(1) Sitting posture, cross your legs, straighten your spine, and straighten your head, and your hands are naturally on your knees.

(2) When inhaling, open your shoulders, straighten your chest, and then squish your head to the left. The left ear is as close to the left shoulder as possible. At this time, only the neck is moved, and other parts of the body are not moved. Stay for 5 breaths and feel the stretch of your right neck.

(3) When inhaling, place your left palm on your head and use the weight of your left hand to stretch the muscles on the right side of your neck deeper.

(4) When exhaling, turn your chin to your left shoulder, press the palm gently, and stretch the muscles on the right back of your neck. Stay for 5 breaths and feel the deep layer stretching on the right back of your shoulders and upper back. Slowly return to the position of step 1 and then switch to the other side to practice.

[NG action]

1. Keep the upper body straight and do not move forward or fall down two sides.

2. The spine should be straight and not swaying shoulders.

If you can spare a few minutes to practice these super simple actions during work time, your body will thank you! You can spend a day in a healthier, happier, less stress-free state! If you want to add more exercises, try sitting meditation for 5 minutes or close your eyes and take a deep breath after practicing these exercises. Hope you also like the super simple yoga in the office! Don’t forget to have a proper rest at work, move and stretch, and don’t forget that regular practice will make the effect better!

Outdoor Yoga | Double Ten Country Morning Light Yoga

In the morning of early autumn, I carried a yoga pavilion in the classroom in the blue sky, accompanied by the sun on the lake, and with the natural movement of my body, I activated my ten-round energy.

Super link: https://go.ssy.tw/2NByqGW

Author Introduction_Master Sujit Kumar

Master Sujit Kumar, who started practicing yoga at the age of 5, has won numerous awards in many yoga competitions. He is still the 6-time champion record of Bihar State Yoga Competition in India. He founded Sujit-Sauryayoga at the age of 26, and is determined to promote the ancient science of yoga, hoping to bring the whole family a balanced and healthy life through more than 15 years of teaching experience.

"Teacher Sujit's 3-minute Magic Yoga Class" column article list