Methods/steps
The sun salutes the ascension ceremony.
Stand naturally. Slowly lift your hands together from your chest, open the diaphragm and let your breath fill your chest and abdomen. Raise your arms above your head, exhale slowly, and lean back from your waist. Keep breathing five times. Then reply slowly. Repeat it several times.
Pigeon type
Sitting posture, the left leg is bent, the right leg is extended to the right, flat on the ground, the knees are in a straight line, and the left arm is bent to hook the back of the left foot. Put your left hand behind your back, around your neck, and hold your left and right hands behind your back. Stay for dozens of seconds or so and take a deep breath. After recovery, do it in the opposite direction.
Niulian modeling
Cats kneel and sit upright or heroic, with their hands bent and raised horizontally, their left arms raised, their elbows bent, and their left hands placed between their shoulders under the back neck. Raise your right hand until your hands are clenched. Hold this position for 60 seconds and breathe normally. Keep your neck and head straight and keep your eyes on the front. Release your hands and repeat this position on the other side. Then loosen your hands, straighten your legs and relax.
Horn dog style
Stand in a mountain posture, inhale, with your hands akimbo, your legs shoulder-width apart, your head and shoulders back, and take a few deep breaths. Exhale, bend your upper body forward, keep your hands still, and look forward. Inhale, arch your back, bow your head, put your palms on the ground at both sides of your head and keep breathing for three times. Exhale, put your weight on your legs, bend your elbows, put your hands behind your back, point your fingertips at your head, and keep your head on the ground for 30 seconds. Inhale, slowly straighten your elbows, lift your head off the ground and return to your standing position.
Crescent style
Standing posture. Take a big step forward with your left foot, keep your left palm close to the ground, bend your left knee, straighten your right leg, point your toes to the ground and move your hips forward. Move your upper body forward so that your abdomen is close to your left front leg and your hands are on the ground. Stretch out and put your hands on your waist. Keep your left foot on the ground, straighten your right foot backwards and keep breathing for 3 times. Raise your arms close to your ears, straighten your arms to drive your body upward, continue to extend your spine upward, stabilize your feet, sink your lower abdomen, and land your right leg and knees. Breathe naturally and keep your eyes on the front. The arm drives the upper body to lean back, the hips and legs remain motionless, and the spine is squeezed backwards. Keep breathing for 5 times, drive the upper body to recover slowly with both hands, breathe evenly, and practice changing legs.
Down dog style
Put your hands and feet on the ground and kneel on the mat. Heel up, hip width, toes on the ground, feet perpendicular to the ground. Knees and thighs tighten and get off the ground. Inhale, keep your hands and feet symmetrical, exhale, lift your pelvis and torso, keep your head down, keep your back straight, and raise your hips. Arms, head, back and hips are in a straight line. Open your five fingers as far as possible and apply force vertically and downwards evenly. The roots of thumb and forefinger bite the ground tightly, and the weight is evenly pressed on the roots of five fingers and palm.