Sun Salutation
Stand up straight, put your legs together, cross your chest, look forward and adjust your breathing. When inhaling, lean back, stretch your arms back, straighten your knees, when exhaling, lean forward, touch the ground with your hands, and keep your head as close as possible to the front of your thighs for a few seconds.
Post-extension type
Sit on the yoga mat, straighten your legs, put your hands behind your body, lean back, look forward, and then adjust your breathing. Bend your knees when inhaling, hold your body with your palms, relax your head, keep your posture 10-30 seconds, and slowly return to your original posture.
Serpentine extension
Lie prone on the yoga mat, put your arms behind your back, shake hands, bow your head, and touch your chin with the ground. Then adjust your breathing. When inhaling, tighten your hips, raise your head back, and stretch your hands back as far as possible.
Corner seat
Sit on the yoga mat, straighten your legs, straighten your spine, put your arms on your sides naturally, look forward, adjust your breathing, and when inhaling, open your legs, hold your chest out, straighten your back, hold your heels with both hands, press your body down, and keep your head close to the ground.