🌿 Folk Prescriptions

Trainer/Tina Cui: Office work involving prolonged sitting easily leads to various health issues, leaving many in suboptimal health. Mouse elbow, cervical spondylosis, lumbar disc problems? These are common workplace troubles. The following six movements can effectively help alleviate these adverse conditions. Spend just half an hour daily—or even five minutes—trying these simple yoga poses at home. With consistent practice, you’ll soon appear in the office radiant and full of energy.
TIPS: Precautions for Yoga Practice:
Avoid eating 2–3 hours before practice. Empty your bladder (urinate) before starting. Wear loose, comfortable clothing and go barefoot. Choose a sunny, warm place for practice. Use a small towel to assist with difficult poses.
Demonstration of Movements
1. Lunge Stretch Pose
Technique: Place the front knee behind the toes, forming a large lunge stance. The back leg lies flat on the floor. Lower your center of gravity, keep your upper body upright, join your hands above your head, and gaze upward at your hands.
<!－>Benefits: Reduces excess fat in the buttocks and back of thighs, lifts the buttock center upward, reduces abdominal fat, and enhances digestion.
2. Triangle Stretch Pose
Technique: Stand with legs apart, toes pointing forward. Turn one foot outward 90 degrees. Lean your upper body sideways until one fingertip touches the ground, while the other arm stretches upward, keeping both arms perpendicular to the floor, forming a straight line with your body and legs.
<!－>Benefits: Reduces excess fat on both sides of the waist, enhances spinal flexibility and extension, stretches the ligaments of both arms and legs.
3. Crane Balance Pose
Technique: Grasp the same-side foot with the same-side hand, slowly lower your upper body while lifting the opposite leg upward. Extend the other arm forward, maintaining balance.
<!－>Benefits: Improves balance and mental focus, strengthens leg muscles and power, massages the abdomen and lower back, and strengthens the lumbar vertebrae.
4. Tiger Pose
Technique: Assume a kneeling position, extend one leg backward, and raise the opposite arm. Maintain body balance.
<!－>Benefits: Strengthens the back, both legs, and knees, relieves pain in the lumbar-sacral region.
5. Triangle Twist Pose
Technique: Start from the Triangle Pose, then twist your torso. Place one hand on the outer side of the opposite leg’s foot, while the other hand reaches upward.
<!－>Benefits: Massages internal organs, eliminates excess fat in the waist and abdomen, stretches the hamstring, strengthens the leg muscles.
6. Seated Angle Pose
Technique: Bend your knees, grasp your toes with both hands, slowly lift your body upward, straighten your knees. Sit with your buttocks on the ground, maintaining balance, and keep your back straight.
<!－>Benefits: Improves overall body balance, reduces abdominal fat, strengthens the back and waist, especially reinforcing lower back strength, and benefits internal organs.