Yoga - health and relaxation solutions for office workers

Posted by Therapeutic Yoga Meditation Technician - Regenerative Medicine Clinic Unit and Educational Psychology

Office yoga is yoga movements to relieve tension and pain in the neck and back due to sitting a lot or sitting for a long time in one position, relieves the feeling of tightness and pain in the heels caused by wearing high heels. regularly. With just 5-10 minutes with appropriate yoga movements, office workers will regain their health and comfort after stressful working hours right on the couch or at home, relax and recharge their muscles. body every day.

You can try yoga right at the office or at home with the following movements:

Sit up straight in a chair and take a deep breath, slowly straighten your arms and reach them up, eyes closed and feel the movement and stretch of your arms. Hold your hands together and raise them overhead, trying to reach your arms high to stretch your muscles and feel your arms with even, rhythmic breathing. Then release and bring your hands back to the starting position.

Keep your head and spine straight in a chair or sit cross-legged under the mat, then slowly bend your head forward slowly and then return to a straight neck position (don't tilt your neck back). Focus on feeling your body from your ribcage to your spine and down to your heels. Slowly tilt your head back and return to a straight neck position, continue to feel the body axis from the ribcage - spine - feet and continue to tilt left - right similar to the rest.
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Straighten your back and move your shoulders in the most comfortable way for you to relieve pressure and tension in the shoulder - neck area. Then you can rotate your shoulders alternately before - after, slow rotation with regular breathing, do 5-7 times of rotation before - after for each exercise.

Body movements help us feel the contraction - extension and twisting of the spine, reduce stress on the spine and relax in the body. Sit up straight with your chest facing forward, rotate your body slowly to the left and then back to the right. Keep your body straight and focus on feeling your spine during the movement (breathe evenly during the performance)

Keep your back straight and slowly inhale as slowly and deeply as you can, keeping your breath in your stomach. Feel the energy moving through your pelvis to your toes. Relax your body to feel the relaxation spread with each breath you take.

You can move your feet however you feel most comfortable, or rotate your feet in the same direction and counter-clockwise in a slow rhythm and stretch the muscles in your feet. Focus on feeling each of your feet on a slow count from 1 to 20.
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Use your hands to gently massage from the head to the shoulders, arms, back, hips, thighs, calves, feet and toes. Then cup the palm and continue patting from top to bottom of the body. In the process of self-massage, close your eyes, imagine your body being relaxed and let loose amidst fresh nature, and enjoy that comfortable space.

Meditate and relax the body in a state of rest. Sit up straight and relax, with your hands in a meditative position or resting your hands in front of your stomach, as long as you feel most comfortable. Feel the breath going in and out of your body, feel the muscles relax, smile slowly and love yourself, love your work, love what's going on around here and keep coming back with work after minutes of balance and relaxation.
With the above basic movements, immediately perform relaxing yoga exercises at the office to have a comfortable spirit to complete the work well, and at the same time protect your health.