People who work in offices for a long time are most likely to suffer from back and back pain; sitting in front of a computer for a long time can cause vision loss. Here I recommend a set of simple and practical yoga exercises that are especially suitable for people who work in offices for long periods of time and do not have time to exercise. This set of exercises can be completed in about 30 minutes, the time is up to you. You can do it in between work sessions or during breaks.
Tiger Pose
Method.
1, close your eyes, shoulders relaxed, the mood should be fixed for 10 seconds, sit on a chair, erect the index fingers of both hands, double index fingers together, stare at the fingertips for 10 seconds, breathe naturally (Figure 7)
2, the right hand to the right, eyes chasing the right hand fingertips, until you can not see; then slowly return the eyes to the front. The opposite left hand the same. (Figure 8)
3, move the vertical fingers to the left and right, and quietly look at the fingers for 10 seconds.
4, hands down, body does not move, as far as possible to gaze up, 10 seconds, and then down to gaze for 10 seconds. Next, interact up and down and do 10 times.
5、Move both eyes to the right, down, left and up, turn three times, then to the left, down, right, up and turn three times.
6、Close your eyes and keep your mind and body relaxed
Consciousness: Focus on the fingertips and imagine generating energy from the eyes.
Caution: Move your eyes without moving your head; when gazing, do not blink, and breathe in first before terminating.
Basic breathing techniques
Yogi believes that human beings depend on the energy of the universe to survive, and of the air, sunlight, earth, water and food that are known as vital elements, breathing air is the most important and the breath contains magical powers.
Method: Sit on a chair with your legs together. Hold one hand on the thigh, put one hand on the abdomen, close the jaw and straighten the spine. First, relax the abdomen, inhale through the nose, and forcefully expand the throat and chest, so that the air fills the chest and abdomen, and the stomach bulges; then relax the jaw, exhale, and relax the chest at the same time, and the stomach gradually goes down. When exhaling, use twice as long as when inhaling to exhale slowly from the nose, and after exhaling, hold your breath for 1-2 seconds.
Consciousness: Focus on the abdominal breathing.
Note: There are deep breaths, light breaths and quiet breaths in yoga. Different breathing methods are used depending on the magnitude and difficulty of the movement. Regardless of what you practice, adjust your breathing in this way before and after practice, doing it for 5 seconds at a time.
