Efficacy: Enlarge the chest, stretch the spine and improve the sense of balance.
Stand in the middle of the mat with your feet separated by a horizontal fist distance, push your hands outward, cross your fingers, inhale, raise your hands above your head, exhale, sink your shoulders and hips, inhale, stretch your spine, stand on tiptoe, stretch your body upward, don't push your hips forward, shift your center of gravity, don't lean forward or backward, exhale, put your feet down and put your hands on your sides.
Efficacy: Exercise bones and muscles, eliminate constipation and stretch the spine.
Stand in the mountain style, with your feet separated by a horizontal fist distance. Inhale, raise your hands horizontally, palm down, exhale, bend your right elbow, gently put your right hand on your left shoulder, and keep your right arm shoulder height. Turn your left arm inward, palm backward, put your left hand on your right waist and surround your lower back. Inhale and stretch your spine, exhale and sink your shoulders and hips, tighten your abdominal core, twist your upper body to the left, and keep your hips still. Inhale again and stretch your spine.
Efficacy: Flexible spine, eliminating waist and hip stiffness.
Stand in the mountain style, with your feet shoulder width apart, inhale, tighten the abdominal core, raise your hands above your head, put your palms together, and exhale with your arms to drive your upper body to bend forward and downward with your hips as the folding point. Keep your upper body parallel to the ground and your legs perpendicular to the ground. Be careful not to bend your back and hips, and your arms and back are always in a straight line. Keep breathing for 3~5 times, inhale and stand upright slowly, exhale and put your hands on your sides.
Efficacy: improve bad posture and correct hunchback.
Stand in the mountain posture, tighten the thigh muscles, shift the center of gravity to your left foot, stand on tiptoe, open your right knee outward, inhale and bend your right knee, hold your right ankle with your right hand, put your right foot on the inner side of your left thigh with your toes facing down, and step on the inner side of your left thigh to feel the confrontation between your right foot and your left thigh, keep your pelvis straight, and don't overstretch your knees. Before your body is stable, close your hands, inhale and raise your hands above your head.
Efficacy: Improve balance and flexible buttocks.
Stand in the mountain style, with your feet shoulder-width apart, inhale and stretch your spine, exhale and tighten your abdominal core, bend your hips and knees, and lie on your back and squat. Hands above your head, palms facing each other, legs perpendicular to the ground, knees not overstretched, thighs parallel to the ground as far as possible, coccyx adducted, back straight, spine extended, and keep breathing for 3-5 times. Inhale, slowly erect your upper body, exhale, and put your hands at your sides.
Efficacy: Enhance the muscle strength and endurance of both legs, and flex and stretch the shoulder joint.
King Kong sits on the ground with his feet on his back, and his calves and shins are pressed against the mat. Inhale, stand upright, and your thighs are perpendicular to the ground. Lift his right leg and put it in the same plane on the right side of his body, stabilize the pelvis, straighten his right leg, stretch the instep and press the floor mat as much as possible. Press the mat down with the back of your left foot and the shin of your calf, inhale, lift your hands horizontally, stretch your spine, and exhale to tighten your abdominal core. The arms drive the upper body to translate to the right and bend to the limit. Put your right hand on the shin of your calf, inhale, stretch your left arm upward and perpendicular to the ground, exhale and stick your left arm on your left ear, look at the ceiling through your left armpit, spread your left shoulder and buttocks backward, push your right shoulder and buttocks forward, keep your shoulders, hips and knees on the same plane, and breathe for 3-5 times. Inhale the left arm to drive the upper body to stand upright slowly, exhale, put your hands on your sides, bend your right knee and your right foot in a right angle posture, and then retract your right leg into a kneeling position, king kong sit.
Efficacy: Flexible spine, stretching side waist.
Enter with big worship, four-corner bench style, knees wide except hips, hands wide except shoulders. The instep, calf and tibia are compressed to reduce the pressure on the knee. The thighs are perpendicular to the ground, and the elbows of both arms are relatively perpendicular to the ground. Don't cross the line. Inhale and stretch your spine forward. Don't bend over and hips. Exhale the abdominal core, including the thoracic arch. Look at the navel. Inhale the spine in stages, stretch forward and exhale.
Efficacy: Flexible spine, relieving dysmenorrhea and irregular menstruation.
Enter in a big worship style, in a four-corner bench style, knees are hip-width, hands are shoulder-width, and the instep, calf and tibia are pressed to reduce the pressure on the knees. The thighs are vertical to the ground, and the elbow socket of the arms is relatively vertical to the ground. Don't overdo it. Inhale and stretch the spine forward, lift your right foot backwards and upwards, straighten your instep, and don't twist your hips. Exhale to tighten the abdominal core, bow your head with your chest arched back, and bend your knees forward to find the tip of your knees.
Efficacy: Flexible spine and correct ectopic uterus.
Enter in a big worship style, four-corner bench style, knees and hips are the same width, hands and shoulders are the same width. The instep, calf and tibia are compressed to reduce the pressure on the knee. The thighs are perpendicular to the ground, and the elbows are relatively perpendicular to the ground. Don't overstretch. Inhale to stretch the spine forward, shift the center of gravity to the left leg, lift the right leg back to the ground, hook the toes backwards, keep the pelvis stable, don't turn the hips, and exhale to tighten the abdominal core. After the center of gravity is stable.
Efficacy: Improve the sense of body balance.