Use Yoga To Create Happiness.

Efficacy: relax the spine that is sedentary and stiff.

Main points: the stool is stable, the left leg is on the ground, and the right leg is stepped on the stool, so that the thigh and the leg will stand at a stable angle of 90 degrees.

Keep your back straight and your left hand on your right knee.

Slowly turn the cervical vertebrae, the lumbar body to the right side, and eyes to the rear of the body.

Keep it for 30 seconds, alternating around 3-5 times.

Tip: when you turn to the right side, your left hand holds your waist to maintain balance, or your fingers support the desk behind you to reduce the difficulty. According to the height of each person, you can adjust the height of books and dictionaries on your fingers.

Action 2: relax the back muscles.

Efficacy: relax back muscles and relieve fatigue for long time.

Main points: legs are erect, shoulder width, hands cross behind ten fingers, shoulders open, and back to the limit as far as possible.

Hold for 10-15 seconds.

Tip: pay attention to keeping your body in balance, and support your neck when you lean back, so as not to cause too much discomfort.

Action 3: exercise waist back

Efficacy: relieve back and waist fatigue while stretching shoulders.

Main point: hold the back of your chair, press your body under your feet, straighten your legs together, and make your body and legs 90 degrees.

Eyes look ahead.

Hold for 15-30 seconds.

Action 4: prevent "mouse hand"

Efficacy: relax shoulder and back, especially for prevention and treatment of "mouse hand".

Main point: sit upright, straighten your back, touch the left shoulder blade from your back, hold your right elbow and breathe deeply.

Keep it for 15-30 seconds, alternating around 2 times.

Tip: neck straighten, not forward, the normal state of movement should be head, neck and body basically in a plane, ensure shoulder fully open, arm as far as possible, and not because of the arm can not reach and let the neck to accommodate.

Action 5: rescue the lumbar muscles

Efficacy: stretch the lateral psoas and relax the waist.

Main point: sit upright, straighten your back and leave the chair.

Hold the armrest of your chair with your right hand, lift your left hand and drive your body to the right.

Deep breathing at the same time.

Hold for 15 seconds, do 2 times on each side.

Tip: keep your legs under pressure, do not shake, and keep your body in balance.

Action 6: active neck muscles

Efficacy: stretch neck muscles and relieve mental stress.

Main point: basically similar to action five, just put the upper hand on the neck, and press the neck under the protection of the hand.

Stick to your decision and repeat 10 times.

Tip: careful adjustment of deep breathing is very effective in relieving stress and fatigue.

Action 7: tighten the buttocks

Efficacy: stretch your waist, exercise your lower body strength, and tighten your thighs and buttocks.

Main points: similar to the horse riding step, hands separated, holding the back of the chair, slowly squatting, as far as possible to thigh and calf 90 degrees angle.

Hold for 5~10 seconds, repeat 2 times.

Tip: keep your body in balance and keep breathing evenly.

1. Office Yoga is simple, easy to learn, easy to do, no special place, little action, and no influence on others when practicing.

Adjusting your mood and mindset is the most important thing. No matter how many eyebrows, you can throw them all away in the next few minutes.