How to practice yoga to lose weight in the office

　　1. Basic breathing techniques

　　Yoga believes that human beings rely on absorbing the energy of the universe to survive, and among the air, sunlight, soil, moisture and food known as life elements, breathing air is the most important, and breathing contains magical power.

　　How to do it: Sit in a chair with your legs together. Put one hand on your thigh, place the other on your abdomen, retract your chin, and straighten your spine. First relax the abdomen, inhale through the nose, and expand the throat and chest with force, so that the air fills the chest and abdomen, and the belly bulges ； Then relax your jaw, exhale, relax your chest at the same time, and slowly lower your belly. When exhaling, take twice as long as inhaling to slowly exhale through the nose. After exhaling, hold your breath for 1-2 seconds.

　　Awareness: Breathe on your belly.

　　Note: Yoga breathing includes deep breathing, light breathing and quiet breathing. Different breathing methods are used according to the amplitude and difficulty of the movement. No matter what you practice, you should adjust your breathing like this before and after practice, and do it for 5 seconds each time.

　　2. Sitting and back-turning postures

　　Method: Sit on a chair, hold your left knee joint with your right hand, and hold your left hand on your back or right hip joint. Turn your body while inhaling, stay still for 15-3o seconds, breathe naturally, and then return to exhaling. Do four times on each side.

　　Awareness: Concentrated on the abdomen.

　　Note: When turning, the waist, chest, neck, head and feet should be fixed, the back muscles should be straightened, the head should be turned as far back as possible, look far away, it is best to look at green objects, and relax Eye。

　　3. Knight posture

　　Method: Sit on a chair, spread your legs left and right and place them on both sides of the chair, straighten your neck, and make it very straight from head to tailbone. Raise your hands to your chest, overlap them up and down, straighten your chest and waist, and retract your chin. Then lift your buttocks 10 centimeters off the chair into a horse stance. Bend your knees and lower your waist, straighten your neck and back as much as possible, and exhale. (Picture 5) Then gradually straighten your legs, lift your waist, and stand.

　　Consciousness: Concentrate on the waist and abdomen.

　　Notes: Coordinate your breathing with the exercises, and keep your feet firmly on your feet.

　　4. Tiger posture

　　method:

　　1. Close your eyes, relax your shoulders, and calm down for 10 seconds. Sit on a chair, raise the index fingers of both hands, put them together, stare at the fingertips for 10 seconds, and breathe naturally. 2. Move your right hand to the right, and chase the right fingertips with your eyes until you can no longer see them.； Then slowly return your eyes to the front. On the contrary, the left hand is the same.

　　3. Move your raised fingers to the left and right, and look at your fingers quietly for 10 seconds.

　　4. Put your hands down, keep your body still, and stare up as much as possible for 10 seconds, then stare down for 10 seconds. Next, interact up and down and do this 10 times.

　　5. Move your eyes to the right, down, left, and up three times, and then to the left, down, right, up, and three times.

　　6. Close your eyes and keep your body and mind relaxed.

　　Awareness: Concentrate on your fingertips and imagine generating energy from your eyes.

　　Note: When moving your eyes, keep your head still； When gazing, do not blink, inhale first and then stop.

　　5. Beef noodle style

　　Method: Sit on a chair, stretch your back muscles, move your right hand backward from top to bottom, and your left hand from bottom to top, around your back, hook your hands behind your back, open your chest as much as possible, and stay still for 10 seconds. Then switch to the opposite direction.

　　Consciousness: Place on the chest being pulled upward.

　　Note: Hook your hands together, and when you turn your head, try to look straight back with your eyes. The upper elbow joint will feel like it is being pulled back strongly. Repeat 3 times.

　　6. Abdominal contraction and visceral lifting

　　Method: Stand behind a chair, hold the back of the chair with both hands, and open and bend your legs. Close your eyes, exhale all your breath, hold your breath, contract your abdomen, as if lifting the entire internal organs upward, and maintain this posture for 1-3 seconds. Relax your abdomen and inhale. Practice 5-10 times.

　　Awareness: Place it on your lower abdomen and breathing.

　　Note: Try to breathe through your nose. When lifting, the anus should also be lifted at the same time.

　　The above six yoga techniques can be completed in 20-30 minutes. When doing it, be careful to move slowly and gently, and coordinate with your breathing ； Pay attention to the rhythm of body tension and concentration, and do not be overly nervous or exert force. ； Try to practice on an empty stomach, and inhale and exhale evenly, slowly, and continuously. ； The best thing is to stick to it every day and do it regularly.