[瑜伽教程]办公室瑜加　－－－坐位提踵式

　

1、坐满椅子，挺直腰背，双脚放于椅前地上高约10厘米的书本上，做深呼吸。
      2、吸气，抬双脚脚跟，尽量向上抬高。
      3、慢慢呼气，脚下压，直到小腿有被伸展的感觉。之后再抬起脚跟，如此往复，重复10~15次。
      4、脚下压动作特写。

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       功效：预防小腿抽筋，促进下肢血液循环，消除小腿肚多余脂肪，美化小腿曲线，亦能预防静脉曲张。
       提示：所垫书本要足够高。以下压时脚跟不触及地面为标准。每天做3~5次。数天后小腿即有酸痛感，长期坚持，塑形效果更佳。