1, standing on the mountain, feet together, looking forward;

2. Inhale, with your feet about two and a half shoulders apart, your right foot facing 90 degrees outward, your left toe facing forward, your right heel facing the arch of your left foot, your arms raised horizontally and your palms facing down;

3, exhale, bend the right knee, the calf is vertical to the ground, and the big calf is vertical;

4. Inhale and keep the spine stretched upward;

Step 5 exhale. The trunk moves to the right and sinks. The right hand is supported on the ground outside the right foot, the left arm is straight up, the palm is forward, and the left hand is turned.

6. Inhale, the left arm extends outward close to the ear, and the palm turns inward;

7. Exhale, the heel is pressed down, and the body forms a diagonal line from the left foot to the fingertip of the left hand;

8. Inhale, push your right foot to the ground, straighten your right leg, lift your left hand upward, drive your body upward, lift your arms horizontally, and straighten your feet;

9, exhale, the arm falls on one side of the body to recover, and the other side practices.

Posture essentials

1, the lateral hands, shoulders, hips and feet should be in a line, keep the spine stretched, don't squeeze the lower waistline, and keep the trunk in an oblique mountain shape;

2, the chest should be opened, the shoulders should be far away from the ears, so that the body and legs are in the same plane;

3. The hind legs should be forcibly straightened, and the thigh muscles should be tightened and lifted;

4. Step on the outside of the foot hard, and the knees and thighs are parallel to the ground;

5. The buttocks are neutral, but they are not completely powerless.