Today, for your health, we have prepared seven actions that must be done every day. That's right, every day for a fixed period of time, as long as a few minutes of practice, you can also harvest the same effect as the yoga class. During work, you can do it in the office, even if your colleagues will cast the "envy" look, then what? Hahaha.
First morning
01 * Cat cow
After a night of rest, the cat and cow style is the best way to stretch the entire spine. Take a deep breath, let the spine return to its original position, then raise your head and put your stomach down. This pose is repeated 4 times.
02 * Down dog
The lower dog style is slightly more intense than the cat cow style, stretching the back, thighs and arms, and it is also one of the best forms to wake up a new day. The spine begins with a straight line, then pay attention to the changes in the teacher's toes. The ears are between the arms, and the hind legs are to be attached to the ground. Finally, keep the action for 3 deep breaths and return to the beginning. This pose is repeated 4 times.
Second, morning
03 * Standing front style
I sat down after the company went to work. In the morning, we stretched our thighs and back by standing in front of the song. A woman who is not flexible enough can not touch the floor at first, and it doesn't matter if he slowly takes a few more sets to touch the ground. If you can't touch it, you can touch it if you bend your knees slightly. This pose is repeated 4 times.
Third, after lunch
04 * Sitting in front of the front
Sitting in front of the front is a form of yoga that is good for digestion after meals, so it is a wise choice to practice after lunch. As with the standing front, at the beginning, if the palm cannot be placed behind the toes, it can be placed on the ankle (the bone above the calf) or slightly bent down. Keep 3 breaths and return to the upright sitting position. This pose is repeated 4 times.
Fourth, afternoon
05 * Warrior One
The four o'clock without afternoon tea or coffee is the most boring moment of work. At this time, spread out the yoga mat and try to practice the warrior style, which may allow you to restore your energy and get the last few hours of work. Jump to separate your legs, turn to the right, turn your right foot 90 degrees to the right, and turn your left foot slightly. Right knee, the right thigh is parallel to the ground, the right tibia is perpendicular to the ground, the legs are at right angles, and the curved knees do not exceed the ankles, in line with the heel. Face, chest, right knee should be right and right with the right foot, head up, start from the tailbone, stretch the vertebrae, look at the palms of the ten, keep 20-30 seconds, normal breathing.
Fifth, at night
06 * Dove style
The person who went to work sat all day, and the buttocks suffered a great tension. At the end of the day, the buttocks were tight. Therefore, Xiao Bian suggests that you use the dove style, relax this part of the muscles, and slowly open the body's tight state. Start with a dove and then spread your hips on a yoga mat. This action is fairly simple. Considering that most people can't do it at first, you can put a blanket under your hips. When your cockroach advances, put the forehead on the yoga mat, keep 5 deep breaths, and then recover. This pose is repeated 4 times.
07 * baby style
Baby style is the last relaxation style of the day, it can help you sleep peacefully. Attach your knees to the ends of the yoga mat to relax the muscles under the back. Then, put the forehead on the yoga mat and do 5 deep breaths. This pose is repeated 4 times.
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