1. Keep breathing evenly and steadily.
Keep breathing slowly and steadily.
2. The legs are disturbed and the knees are straight.
Stand up straight with your feet together
3. Don't interrupt.
Don't lift your hips.
4. Abdominal tightening.
Contraction of your abdominal muscles/contraction of your abdominal muscles/contraction of your abdominal muscles
5. Raise your arms horizontally and feel the muscles stretch to both sides.
Raise your arms to your sides and feel the stretch.
6. Don't hold your breath.
Don't hold your breath
7. The spine bends backwards.
Arch your spine backwards.
Step on the floor with your sole.
Keep your feet flat on the floor.
9. Just try your best in every movement, don't force it.
Be gentle and easy. Let your body move within your limits. Don't push or press your body.
10. Concentrate on your thoughts and practice every movement.
Concentrate, concentrate on every movement.
Yoga uses abdominal breathing.
Yoga advocates abdominal breathing.
12. Inhale, relax and expand the abdomen, and exhale to tighten the abdomen inward.
Inhale and expand the stomach; Exhale and tuck in.
13. Raise your head and chin as high as possible, lower your head and relax the cervical spine.
Lift your head, lift your chin.
Relax and go back to the rest position.
14. The abdomen is biased towards the thigh, the chest is biased towards the knee, and the forehead is biased towards the calf.
Keep your abdomen on your thighs, your chest on your knees, and your forehead on your calves.
15. Move your fingers and toes.
Twist your fingers and toes.
16. prone and supine.
Lie in a prone position.
Lie down on your back.
17. Arch your back, including your chest.
Arch your back and close your tailbone.
I think we can add this sentence: try to push your back up.
18. Bend the waist, hips and chest.
Put down your stomach, erect your tailbone,
19. This action can slim the waist, eliminate excess fat in the abdomen and beautify the body lines.
This helps to reduce waist fat, thus improving the overall body image.
20. The upper body slowly turns back to the right.
(Note: I don't quite understand this movement, so it translates as "upper body bends backwards". Can the landlord explain more? )
* * Upper body arched backwards.
20. Menstrual friends stop practicing.
Please stop practicing during menstruation.
2 1. Make your thighs at 90 degrees.
Bend your knees so that your calves and thighs form a 90-degree angle.
22. The arm extends over the head and the five fingers are disturbed.
Raise your arms above your head, keeping your arms straight and your fingers together.
23. Twist the spine, stretch the side waist, improve constipation and regulate the stomach.
Twist the spine and stretch the waist to bend sideways. This helps to reduce stomach qi and promote digestion.
24. Make skin firmer and fade wrinkles.
This helps to lift and tighten the skin and reduce wrinkles.
I hope it will help the landlord. :)