Action 1: dog style

Tighten the core, fully stretch the iliopsoas muscle and spine, and reduce the waist pressure. Pay attention to the powerful opening of fingers, start the tiger's mouth, reduce the burden on the wrist, unfold the clavicle and chest, and move the shoulders backwards to make the scapula better close to the chest wall.

Action 2: Snake King Style

The Snake King is an enhanced version of cobra pose the Dog, so it is more effective. Keep your arms straight, bend your knees upward, and extend your calves as far back as possible near the back of your thighs, so that your toes face the top of your head to enhance the flexibility of your spine and exercise your vertebrae, lumbar vertebrae and thoracic vertebrae.

Action 3: New Moon.

The instep of the left knee is attached to the ground, the right leg is bent forward, the right knee should not exceed the right ankle, the abdomen is closed, the spine is extended upward, and the body sinks.

Action 4: Bowing.

Lie prone on the mat, bend your knees, turn your arms inward, grasp the instep/ankle with your hands from the outside of the instep, and use the backward and upward force of your calf to drive the whole chest into an arch.

Action 5: camel style

Keep kneeling, keep your knees apart, point your toes to the right rear of your body or press your big toe on the ground, inhale with both hands to stretch your spine, exhale with the front side of your thigh, enter the back bend, and look for your feet with both hands in turn.

Action 6: One-armed camel style

Kneel down, keep your calf on the ground, keep your thigh perpendicular to the ground, inhale and stretch your spine, exhale and bend back, hold your left ankle with your left arm, pull your heel up close to your hip, and lift your right arm up to tighten your core.

Action 7: Wild Style

Enter the water like a dog, inhale, lift your right leg upward, bend the bone of your right knee and open it to the left. The right foot falls on the ground behind the body, and the body turns to the left, chest out. Your right hand leaves the mat and reaches for your right ear. Your eyes look up at your fingertips and your body is fully extended.

Action 8: Bow down

Enter with a four-corner bench, inhale, keep your left hand and right foot still, lift your right hand and left foot upward, hold your left toe with your right hand backward, and extend your right hand and left leg upward.

Action 9: Wheeled

Lie on your back and bend your knees on the yoga mat, with your feet shoulder width apart, knees and toes forward, your feet on the ground, your heels close to your hips, your hands next to your ears, your fingertips lift your spine to your shoulders and chest, fully stretch back, lift your hips, straighten your arms, and your body is semicircular.