Yoga by the table keeps you busy
Is the pressure that makes you breathless?
Somehow want to escape?
So let’s do table-side yoga together!
Outside of work, taking advantage of this time, I am doing this set of “eight-style table-side yoga”, which is suitable for female compatriots at work to exercise at the same time.
You don’t need too many exercise tools and oversized training room, you can keep a calm heart, and you can radiate by yourself for a quarter of an hour every day.
For the OL family who have been sitting in the office for a long time, they cannot take full time for exercise, and their body curves are gradually disappearing.
The subtlety of table-side yoga is here, as long as you free up a short time, 20 minutes a day, and keep practicing in the gap between breaks, you can help you correct your posture and let you regain the exquisite curvaceous beauty.
At the same time yoga at the table can relieve stress and keep you hypertensive throughout the day.
Benefits of practicing table-side yoga: 1. Help you eliminate stress.
For white-collar workers who have been living under high pressure for a long time, table-side yoga can calm the mind, eliminate fatigue, maintain a comfortable and quiet state, and relieve stress.
2. Keep your body balanced.
The gradual, twisting and deep rest and relaxation of various postures at the tableside yoga can compress the glands in the body, so that each small joint, spine, muscle, ligament and blood vessels are in a good state, keeping the interior of the body in a balanced state.
3. Lose weight.
Sitting in the office for a long time without exercise, it is easy to form aunt accumulation. Yoga at the table achieves the purpose of clean physiology through breathing, absorbs the advantages of professional yoga, can accelerate the metabolism in the body, and effectively eliminates excess aunts. It is a secret weapon to maintain weight.
4. Regulate endocrine.
If you can continue to practice yoga at the table for a long time, it will not only stimulate the endocrine system, speed up blood circulation, maintain endocrine balance, but also cure women’s menstrual disorders and other gynecological diseases.
Notes for practicing table-side yoga: ※ Before practice: There is a certain difference between table-side yoga and ordinary yoga practice. You can place a chair when practicing.
Before practicing yoga at the table, you should choose a quiet place in the office lounge area, wear comfortable and loose clothing, and remove jewelry, watches, glasses, contact lenses, etc., which can make your body more comfortable and natural.
It is better to practice on an empty stomach or 3 hours after eating. It is the best time to practice yoga at the table before breakfast.
At around 3 pm, the human body is generally tired, so it is also appropriate to practice at this time.
In special periods, such as before and after menstruation and after four months of pregnancy, when you practice yoga at the table, you should decide on your physical condition. It is not advisable to do some leg-ups and bends, otherwise it will easily cause injury to the body.
※ Concentrate during practice.
During the practice of yoga at the table, you must keep your mood relaxed. With the breathing movements of yoga at the table, you should try to calm yourself down and focus on your body.
Can effectively soothe tense muscles and nerves and restore your energy.
Through practice, you can improve your mental focus and make your mood peaceful.
Do what you can.
Before practicing each position of yoga at the table, practice according to your physical condition, that is, within your own range.
Don’t force yourself to do something you can’t do.
If you feel tired and unwell during the exercise, stop slowly and relax.
Master the right exercises.
Although you can’t make all the table-side yoga poses perfectly, you must master the essentials of table-side yoga practice.
When practicing yoga at the table, each step must be performed slowly.
During the exercise, you should cooperate with breathing, make your movements as slow as possible, and maintain a balanced overall movement.
Keep quiet, unless otherwise specified, breathe with your nose, and “adjust your breath” after each movement.
※ After practicing, you can take a short rest after practicing yoga at the table, pay attention to adding and removing clothing.
Especially in summer, the office air conditioner is turned on the least. From office to higher, a large temperature difference will affect the practice effect and will consume “real energy” (energy).
It is more scientific to eat 1 hour after the exercise.
The practice of table-side yoga is a long-term accumulation process. If possible, try to keep practicing at the same time every day. Eight strokes let you regain vitality. “Eight-style table yoga” can fully decompose all parts of your body. Each movement is simple and easy to learn. It can fully stretch your tension, relieve stress,Your vitality reappears.
If you feel tired and listless at this time, take a break and share the joy of yoga at the table with us now!
1. Press the head on the chair or sit on the chair, hold the edge of the chair with both hands, keep the spine upright, evenly breathe, and push the thorax forward.
Inhale, lower Bala high, tilt your head back, relax your shoulders, and stretch your front neck muscles.
Keep this posture 1?
Exhale gently and your head comes back.
Then lower your head. When exhaling, lower your chin slightly, feel the contraction of the neck muscles, exhale, gently close your chin to the collarbone, and slowly inhale your head to recover.
Efficacy: This formula can alleviate the cervical spine, has the effect of activating reconstituted blood circulation, helps to improve the disease, and can alleviate headaches.
2. Loosely stretch your arms on the chair or sit on the chair, with your waist and tail straight, lift your hands, right and left hands, spread your five fingers, cross up and down on your chest, interlock your fingers, keep breathing slowly, and lift your arms fromThe bottom is extended from inside to keep the ten fingers buckled.
Exhale, fully relax your fingers, and hold 1 breath.
Inhale, upper body, hands, head tilted back, keep this position 3?
Exhale again, change hands, that is, left hand and right hand, repeat this action.
Efficacy: This type mainly trains the integration of the hands to prevent hand arthritis.
At the same time, in the process of fracture, the arm is fully fractured, which can stimulate the meridians of the hand and enhance cardiopulmonary function.
3. The chair sits on the chair with open shoulders, holding the chair back with both hands, the waist is upright, and the abdomen is retracted slightly.
Inhale, expand your chest, tighten your scapula, try to open your shoulders, exhale your hands, and keep breathing slowly.
Raise your hands as you inhale, palms facing each other.
When exhaling, relax your hands and feel your shoulders and arms stretched.
Keep this pose 3?
Repeat with 4 breaths.
Efficacy: This action can relax the shoulders, relieve them, and prevent shoulder diseases.
At the same time, breathing can expand the heart and lungs, strengthen the spine, and avoid the problems of lumbar curvature and hump.
4, sitting in a single leg V-shaped balance sitting on the front of the chair, the right leg is perpendicular to the ground, holding the left heel with both hands.
Inhale and slowly raise your left leg upward, staying at about 45 degrees to your right leg, grabbing the left heel with both hands, the left leg is straight, and the abdomen is tightened.
Slowly return when exhaling, repeat this action twice with your right leg raised.
Keep this pose 3?
Efficacy: This action has the effect of tightening the legs and abdominal muscles, strengthening the inner and outer thigh muscles, and preventing lower body obesity.
5. Half-moon-style legs close together, stand next to the chair, put your right hand on the back of the chair, inhale, lift your left arm up above your head, and hook your toes.
Inhale, the upper body extends from the waist to the right, keeping the abdomen tightened, and the arms extended. When exhaling, slightly relax the scapula and maintain this posture 1?
Inhale the upper body to restore, exhale slowly, relax your body, and restore your arms.
Lift your right arm and repeat.
Efficacy: This action can relax the lumbar spine, soften the lumbar muscles, and prevent and relieve waist pain.
6, next to the triangle-tilted standing chair, with both feet extended open, the right toe turned to the right, the left toe turned slightly inward, inhaled, arms raised with both hands to shoulder height, eyes looked to the right hand direction.
Exhale, stretch your upper body from the waist position to the right, put your right arm lightly on the chair, feel the lumbar spine, hip muscles stretch to the right, keep this action 3?
Inhale, your body slowly returns, your hands are restored, and you do it again and again.
Efficacy: This action can strengthen the softness of the whole body muscles, increase its volume, firm the abdomen, relax the waist, and effectively eliminate excess meat on the waist.
At the same time, it can strengthen chest muscles, promote blood circulation throughout the body, and make the complexion healthier and rosier.
7, simple one-legged slender body straight, standing next to the table, hands raised from top to bottom with shoulder height.
Lift your left leg backwards, hold your left foot bone with your left hand, and gently place your right hand on the table, looking forward.
Inhale, hold your thighs as high as possible, tighten your abdomen, keep your right arm upright, keep your right leg perpendicular to the ground, keep your arms extended while exhaling, and feel the thigh muscles stretch backwards. Keep this position 1?
Exhale, your body slowly returns, your legs return, relax your hands, and repeat your legs.
Efficacy: This action can strengthen the dry bones and muscles, and promote the balanced development of the waist and hip muscles. At the same time, it can tighten the abdomen, raise the hips, relax the back, maintain the softness of the spine, and prevent the slight formation of the lumbar spine.
8. Stand in front of the chair in dance style, lift your left leg back, place your left toe on the chair, and keep your left leg straight.
Inhale, open your hands, lift from above and below, lift your hands above your head, press your hands together, extend your arms gently, tighten your lower abdomen, tighten your thighs slightly, stretch your toes straight when exhaling, and maintain this position 3?
Exhale, recover, recover with both hands, repeat this action with a different leg 1?
Efficacy: This movement can increase the balance of the body, at the same time can enhance attention, stimulate the thymus, and improve the body’s immunity.