Exercise:
1, Shanzi.
2, feet apart, about two and a half shoulders wide, right foot turn right 90 degrees, left foot adduction about 60 degrees, turn right hip, keep upright, bend right knee, left arm extends up to the side, hip bends and twists, at the same time, left armpit extends to the outside of right knee, hands folded, forearm in a line.
3, keep several groups of breathing, and then recover.
Breathing: inhale and stretch, exhale and twist.
Efficacy: strengthen the muscles on both sides of trunk, back and legs, relieve back discomfort, flexible spine and massage abdomen.
Key points: the inside of the hind foot is 60 degrees, the forearms are perpendicular to the ground in a straight line, and the front legs are bent 90 degrees.
Selected from National Yoga Promotion Committee 20 17 Fitness Yoga 108 Posture Standard.