1. Fold the cushion in half, thicken the cushion and protect the kneecap. Kneel your right leg, support your knees on the mat, with the support point 20 cm away from the wall, straighten your right palm, turn it up and stick your toes on the wall.

2. The left leg bends forward, the left foot is strongly supported, and the buttocks are pressed down until the hip joint feels stretched.

3. Put your left hand on your left leg, cross your right hands, straighten your upper body, tuck in your abdomen, stretch your upper body upward, keep five breaths, slowly lower your leg, then change your left leg and practice repeatedly.

Second, the side support lifts the legs, which can exercise the whole body.

1, starting from the push-up position, turn right and shift the center of gravity to the right hand and right foot.

2. Keep your balance, slowly lift your left leg upward, and aim at your left toe with your left hand. Don't be forced if you can't do it. If you can, you can gradually lift your legs to the highest point, keep breathing for five times, and then change to the other side.

Third, matsyendrasana.

1, sitting on the ground, legs straight forward, back straight.

2. The left leg is bent, the left foot is placed outside the right leg, and the right leg is bent to the left.

3. Put your left hand on the ground behind your body and lock your left knee with your right elbow. Exhale and turn your body to the left as far as possible, thus twisting the spine and turning to the limit.

Fourth, lift your legs and bend forward.

When doing this action, you can't keep your balance. You can practice against the wall or ask for help.

1. Stand up straight, then slowly bend your upper body until your hands are on the ground, and then lift your left leg up to make it a straight line. If you can't do it, you don't have to.

2, abdomen inward, adhere to five breaths, and then change the left leg support, repeat the above actions.

Five, yoga breathing method

1, take a comfortable yoga posture, close your eyes, relax, adjust your breathing to abdominal breathing, put your hands on your abdomen and let go of your abdominal muscles.

2. Quickly contract the abdominal muscles when inhaling and exhaling, squeeze the breath out of the body, and feel the inward movement of the abdomen when exhaling.