1. Warrior III

Efficacy: strengthen shoulder and back muscles.

Stand on the yoga mat with your feet together. Move the center of gravity to the left leg and then lift the right leg backward. Lean forward parallel to the ground and keep balance, and straighten your arms forward parallel. Tighten the lower abdomen, keep the correct posture, and take a deep breath slowly for 3-5 times.

2. Half-moon style

Efficacy: Strong lines on the back and sides of the body.

The starting position is downward dog. Put your right foot forward between your hands and slowly raise your hands into a warrior posture. Spread your hips, arms and chest into a warrior posture.

Put your left hand on your left hip and spread your right arm, keeping a certain distance from your right side.

Focus on your right foot and slowly lift your left foot. Place the palm of your right hand flat on the ground. If your hamstring is tense, you can bend your right knee slightly, or do this with the help of yoga bricks.

Try to distribute the weight of your body evenly between your right hand and your right foot. First, lower your head and look straight at the ground. Lift your left arm and spread it, lift your head and look at your left hand.

Keep the correct posture, take five deep breaths slowly, and then change to the other side to complete the action.

3. Side Twilight Style

Efficacy: strengthen hip, quadriceps femoris and upper back muscles.

Stand with your feet together. Inhale, bend your knees slowly, squat down, and raise your hands above your head until dusk.

Place your right elbow outside your left knee, in front of your body, and exhale. Put your hands together, press the outer thigh with your elbow, and twist your chest as much as possible. Gently stretch your right hip backwards and try to keep your knees parallel.

Keep the correct posture and take 5 slow deep breaths, inhale with your feet firmly, slowly lift your back and restore your posture to twilight.

Put your left elbow on the front of your body outside your right knee and exhale. Similarly, keep the correct posture and take five deep breaths slowly.

4. Side brace type

Efficacy: strengthen the muscles of back and abdomen, and reshape the lines on both sides of the body and arms.

The starting posture is downward dog style, and the feet are together to clamp the big toe. Move your right hand to the left to the upper middle of the yoga mat.

Turn up 90 degrees so that the body faces to the right, and the right foot touches the ground, and the right foot slightly bends to help the body keep balance. Lift your left arm slowly. Lift it up. Keep the correct posture and breathe slowly for 5 times.

5. Dolphin flat type

Efficacy: Stretch abdominal muscles, back, arms and shoulders.

The starting posture is downward dog posture, the forearm is slowly lowered to the ground, the feet are opened, the shoulders are perpendicular to the elbows, and the body is kept as straight as possible. Keep the correct posture and breathe slowly for 5 times.