Action:

1. Kneel with your legs as wide as your hip joint, put your hands on your waist, inhale and exhale gradually;

2. When you feel comfortable, grab the heel with both hands, inhale, and expand your chest upwards;

3. Lean back in a controlled way, with your head tilted back, your neck extended, and keep your posture for 5 breaths.

2. Non-end straight

Action:

1. Sitting posture, legs together and straight forward, hands up, driving the spine to fully straighten;

2. Inhale and raise your head as far as possible, lengthen your back, exhale, lean forward, grab your thumb with both hands, droop your back, straighten your knees, and keep breathing for 3 times;

3. Exhale, elbows on the ground, abdomen, chest and head as close as possible to the legs, and keep breathing for 5 times.

3. cobra pose

Action:

1. Lie on your stomach, put your palms next to your shoulders, inhale, support your body with the strength of your waist, put your hands on the ground, hold your chest out and lean against your shoulders; ?

2. Put your legs together, tilt your head upward, stretch your neck, look at the ceiling, and keep breathing for 5 times; ?

3. Exhale, bend your arms and resume prone movements.

4. Hemilocust type

Action:

1. Lie on your stomach, with your forehead or chin on the ground, clench your fist, and put it in the groin;

2. Inhale, with the waist as the axis, put one leg at 45 degrees with the ground, or put one leg on the knee or under the other leg;

3. Keep this posture for 5 breaths, put down your legs in turn, do the other side, and relax your abdomen.

5. Bridge type

Action:

1. Lie on your back with your hands at your sides and bend your legs;

2. Hold your ankle or palm down on the ground, inhale, unfold your chest, lift your hips, waist and back section by section, support the ground with your shoulders, lift your hips and back as high as possible, and keep your chin against your collarbone for 5 breaths;

3. Exhale, return to the spine step by step, and lie on your back to relax.

6. Baby style

Action:

1. lightning sitting posture, hands clenched on the abdomen or sides of the body;

2. Inhale, unfold the chest, raise your head, exhale, slowly bend the upper body forward, naturally droop the elbow joint or put your arms at your sides, keep your forehead and nose in contact with the cushion surface, and stay for 5 breaths;

3. Inhale, get up slowly and resume the lightning sitting position.

Extended data:

Today, yoga has become a widely spread physical and mental exercise method in the world. From India to Europe, America, Asia-Pacific, Africa, etc., it is highly respected for its obvious effect on psychological decompression and physical health care. At the same time, various branch methods of yoga are constantly evolving, such as Bikram yoga, hatha yoga, high-temperature yoga, healthy yoga, etc., as well as some yoga management sciences.

Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual abilities. It is an exercise method to achieve the harmony and unity of body, mind and spirit, including posture method, breathing method and meditation method, so as to achieve the unity of body and mind.

Reference: Yoga-Baidu Encyclopedia