1, password: sitting at right angle, with right knee bent, right heel against Yin Hui point, left knee bent, left foot outside hip, hands leaning forward, inhaling, exhaling, leaning forward and touching forehead. The abdomen is adducted, the waist and back are arched, and the eyes look at the navel direction. Stay here for 3 minutes. Inhale, the head drives the body to stand upright slowly, exhale, twist the body to the left and rear, hold the left hand backwards, twist the head and look to the left and rear. Stay here for 3 minutes. Inhale, and the head drives the body forward. Exhale, relax, spread your left hand on your left side, inhale, lift your right arm close to your right ear, exhale, lean to your left and look at the ceiling. Stay here for 3 minutes. Inhale, the right arm drives the body to stand upright slowly, exhale, the right arm hangs to one side of the body, and the legs stretch forward to do contralateral movement.

2. Note: If there is a problem with the knee, be careful of the crotch that rotates outward; Place the forefoot close to the perineum. You can put a long pillow under the front knee, or fold the blanket and put it under the knee.

3. Keep time: Many students can't get this pose correctly and benefit from it, so they use it more as a reflexive pose. As a reflection, it only needs to be kept until 1 min.

4, efficacy: effectively open the hip joint and crotch, improve the digestive system, prevent flatulence. It is very helpful for menopausal women. Pregnant women who are pregnant for 6 months can practice to eliminate flatulence in their legs. Good for hypertension and asthma. Stimulate gallbladder, liver, stomach, kidney, spleen and lung. If the front leg is firmly attached to the floor or twisted, the gallbladder meridian is activated. Any feeling of the inner perineum indicates that the liver, kidney and meridians are benefiting. If the thigh is stretched, the stomach and spleen meridians are activated.

5. Alternative posture:

Turning your hips inward will tilt your body to the other side; Make sure the ischium sits firmly on the mat. This will require your feet to be close to the core of your body; Students with good flexibility can move their feet away from their hips; Let the body side and hind legs stretch better and twist the toes from the other side. You can put your elbows on the ground and your head on the ground.

6. reflexive pose: because this pose can rotate the hip bone inside and outside, the best reflexive pose is to do the other side; The windshield is a good posture: they can lie down, sit up, or lie on their elbows.