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Office is most likely caused by the waist, back pain, staff; a long time sitting in front of the computer vision will decrease. Here to recommend a suitable long-term in office, but took no time to exercise simple and easy to do people and practical yoga. About this group practice with 30 minutes to complete, you can do in the work space, but also to do the rest.
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First, the basic breathing

In yoga, that human beings rely on for survival absorb the energy of the universe, and in the prime of life known as the air, sunlight, soil, water and food, breathing the air is the most important, breathing contains magic.

Method: Sit on a chair, legs close together. One hand on the thigh, one hand on the abdomen, to close the lower jaw, spine straight. First abdominal relaxation, breathing with the nose, and throat and chest expansion force, so that gas is full of chest, abdomen, belly swelled; then relax jaw, breath, and relax the chest, stomach gradually down. Inhale exhale twice to use the time slowly exhaled from the nose, after the call to make, maintain state breath 1-2 seconds.

Note: there are deep breathing yoga breathing, light breathing and static breath. The range of motion according to the size, degree of difficulty while using different breathing methods. No matter what training, after training in the practice before this adjustment should be breathing, every time 5 seconds.







Second, sitting back transfer

Position: sitting in a chair, his right hand and left knee joint help, help in the back left or right hip, the inspiratory swivel, stationary 15-3O seconds, natural breathing, and then restore the breath. Left and right to do four times.

Note: When rotating the waist, chest, neck, head, feet should be fixed, back should be straight, the first transfer to the rear as far as possible, to the distant hope, the best objects to see the green, relax your eyes.

Third, Knight posture

Method: Sit on a chair, legs apart on the left and right sides of the edge of the chair, neck straight, from beginning to end of bone to be very straight. Hands and jumping to the chest, upper and lower overlap, chest stand waist, lower jaw closing, and then leave the chair and raised hip 10 cm high, was Bu squat, to bow at the waist, neck, back straight as far as possible, breath. And then gradually on the legs straight, raised waist, standing.

Note: breathing and exercises with good feet to stand.