Take a deep breath in the first position.
Stand and take a deep breath
Benefits:
Due to the habit of sitting for a long time, many people only use 10% of their lung function, and never reach the maximum vital capacity. Therefore, they are often prone to emphysema, asthma, shortness of breath and other respiratory diseases. Standing and deep breathing teach you to use the other 90% lung function. This exercise can be used before all kinds of physical exercises. Because this can expand the vital capacity, enhance the circulation of the whole body and prepare for the next exercise of the body.
The second half-moon/hand-touch-foot shape
Half moon, hand to foot
Benefits:
The half-moon shape can make you gain energy quickly and be full of vitality. Improve and strengthen the muscles in the middle of the body, especially the abdomen. Enhance the extensibility of the spine, correct the wrong posture and enhance the renal function, which is helpful to treat hepatosplenomegaly, dyspepsia and constipation. Increase the muscle strength and extensibility of abdominal muscles, latissimus dorsi and deltoid muscles. Half-moon is the practice of stretching posture. If you keep practicing every day, you can find the change of your waist in a week.
Touching toes can enhance the stretching of sciatic nerve, achilles tendon, lower limb ligament and spine, strengthen the strength of biceps femoris and calf, promote the blood circulation of legs to reach the brain, and strengthen the strength of abdominal muscles and trapezius muscles.
Both types can strengthen the waistline, buttocks, abdomen, waist and thighs.
The third weird style
An awkward posture
Benefits:
Strengthen thigh and hip muscles, stretch hip joint, exercise and develop upper arm, promote blood circulation of color and ankle joint, eliminate rheumatism, arthritis and gout of lower limbs, and help treat low back pain and disc herniation.
The fourth style of bird king
Eagle posture
Benefits:
The bird king style is very beneficial to the legs, developing the ability of balance, coordination and concentration. Increase blood supply to sexual organs and kidneys, enhance sexual energy and its control, strengthen legs, buttocks, abdomen and upper arms, increase the extension of knees, ankles and buttocks, and develop pectoralis major, deltoid and trapezius muscles. Nourishes and strengthens the muscles of ankles, knees and calves. Removing excess fat from lower limbs is helpful to prevent and eliminate calf muscle spasm (cramp).
The fifth standing position is that the head touches the knee.
Stand with your head on your knees.
Benefits:
Cultivate concentration, patience and determination, tighten abdomen and thighs, benefit bone nerves, and stretch achilles tendon, scapula, biceps brachii and triceps brachii.
The sixth stop is bow-pulling
Standing bow-pulling posture
Benefits:
Promote the blood circulation of the body, let the blood fully flow to the internal organs and glands, make them healthier, cultivate concentration, patience and determination, and strengthen the abdomen and thighs.
Tighten the upper arm, buttocks and buttocks, promote the dirty function of the lungs, and benefit the chest. Increase the extensibility and strength of the lower lumbar spine and most muscles, and soften the ligaments.
The seventh soldier, the third soldier.
Balance bar posture
Benefits:
Enhance the balance of the body and enhance the energy of the body, mind and spirit.
In addition, it is also good for hips, hips and thighs, and it has the same benefits as standing with your head touching your knees. Promote the function of human circulatory system, which is beneficial to the exercise of myocardium and lungs. Correcting bad posture is beneficial to pectoralis major, deltoid and trapezius. Stretch shoulders, upper arms, spine and hip joints.
Eighth Standing and Stretching
Stand and spread your legs.
Benefits:
Stretch the spine to the maximum, nourish the spinal nerves, maintain the flexibility and elasticity of the spine, promote digestion, treat colds and chronic tonsillitis, benefit the thyroid and parathyroid glands, stretch the scapula and trapezius muscles, and promote the growth and development of children.
The ninth triangle
Triangular posture
Benefits:
It is beneficial to every muscle, joint, gland and viscera of the body. Activating nervous system, treating lumbago, lower back and rheumatism, stretching lower back and spine, and correcting spinal deformity are the most important postures to enhance the stretching and strength of hip joint and lateral waist, which can strengthen thighs and buttocks, remove waist fat, and strengthen deltoid, trapezius and pectoralis major muscles.
The tenth one cheated on his knee.
The posture of separating the head of the leg from the knee
Benefits:
It has the same benefits as touching feet with hands, reducing excess fat in abdomen, waist line, buttocks, buttocks and thighs. Flexible posterior thigh ligament.
Eleventh tree type
tree form
Benefits:
Nourish and strengthen the muscles of legs, back and chest. Cultivate a sense of balance and concentration, correct posture, promote the stretching of ankles, knees and hip joints, and prevent hernia.
Twelfth toe tip type
Standing posture on tiptoe
Benefits:
Make the blood circulation return to normal, the body completely relax, the next posture, do this posture after each action.
Thirteenth supine position
Dead body posture
Benefits:
Make the blood circulation return to normal and the body relax completely. After every movement, you have to make the next gesture.
Fourteenth wind-blown tree style
Wind removal posture
Benefits:
Massage abdominal organs, strengthen abdominal muscles and help relieve constipation. Treat flatulence and many chronic abdominal diseases.
The fifteenth sit-up
sit-up
Benefits:
Tighten the abdomen, soften the leg ligaments and enhance the extensibility of the spine.
16th cobra pose.
cobra pose
Benefits:
Cobra pose keeps the spine elastic and healthy, and helps to treat various backaches and minor spinal injuries. When yoga practitioners do this posture correctly, they will feel that every spine is stretched. Part after part is nourished and strengthened. Therefore, it is very helpful to restore the slightly dislocated spine to the correct position. It can stretch all the back muscles, thus relieving and eliminating the stiffness and tension of the back and neck. It promotes blood circulation. Spinal nerves and blood vessels benefit from the extra blood supply. Chin, neck, throat, chest, abdomen and legs have been exercised and strengthened. The activity balance of glands. Enhance digestion, relieve constipation and increase appetite. When maintaining this posture, it will also put pressure on the kidneys and squeeze out the blood in a short time. When you return to the original state from this position, the blood will rush back to both kidneys. Helps to wash away those harmful solid deposits. It is in this way that cobra pose helps to prevent or even reduce the stone deposition in the kidney (lest it become kidney calculi in the future). Cobra pose is also good for the reproductive organs. It is helpful to correct menstrual disorders and various female sexual dysfunction. Strong deltoid, trapezius, biceps brachii.
Seventeenth locust style
Locust posture
Benefits:
This posture increases the blood supply to the spinal region. It nourishes the spinal nerves and strengthens the muscle groups and ligaments in the lower back and waist. It eliminates the pain of the whole lumbosacral region and makes the spine more elastic. The whole locust type is beneficial to all organs in pelvic area. It is also good for the digestive system and even the bladder and prostate. Therefore, people suffering from constipation, dysuria, gastrointestinal problems or irregular menstrual cycle can relieve or eliminate their symptoms by practicing this formula. People with disc dislocation can also experience the improvement of symptoms by practicing this posture frequently. A little change in this posture to practice can eliminate the pain in the lower back. To do this, you should bend your knees so that your calves are perpendicular to the ground. Then separate the two thighs, exhale, press hard with both fists, and lift the legs, head and chest off the ground. Finally, keep your knees together and keep this formula as long as possible. It can even treat back or spine problems more effectively, such as gout, disc herniation and sciatica, and can help treat tennis elbow and strengthen elbow and hip.
Eighteen-style whole locust style
Whole locust posture
Benefits:
It has the same effect as cobra pose and Bow, strengthening waist and abdomen muscles, upper arms and thighs. Whole locust type can also relieve and eliminate insomnia, asthma, bronchitis and renal insufficiency.
Nineteen bow style
Bowing posture
Benefits:
For almost all the muscles of the body, the posture of the bow is excellent, the muscles of the back are strengthened, thus eliminating the pain and stiffness caused by fatigue, the muscles of the chest and abdomen are strengthened, and the muscles of the hips, shoulders and joints are relaxed: the muscles of the legs, arms, throat, neck and mandibular margin are stretched and strengthened. Many internal organs, such as liver, kidney and bladder, are also massaged to get more blood supply, thus improving their functions and helping to correct gastrointestinal dysfunction, dyspepsia, chronic constipation and liver dysfunction. The pancreas is nourished and the intestinal peristalsis is enhanced. Like cobra pose, the bow is an excellent exercise to prevent the formation of gallbladder and kidney calculi. Bow exercises can usually stimulate and strengthen endocrine glands, especially thyroid gland. Beneficial to pelvic region, reducing fat around waist, helping to treat diabetes, enhancing the functions of large intestine, liver, stomach and spleen, stretching spine, relieving backache, treating chicken breast, promoting oxygen absorption in lungs, activating back, stretching muscles of abdomen, upper arms, thighs and buttocks, and exercising scapula, pectoralis major, deltoid muscle and trapezius muscle.
Twentieth dedication ceremony
Fixed posture
Benefits:
Treat sciatica, gout and rheumatism of lower limbs, remove excess fat from thighs, strengthen calf muscles, strengthen abdomen, and strengthen the stretching of lower waist, knees and ankles.
Half-turtle style of the 21st style.
Turtle posture
Benefits:
Let the body fully relax, treat indigestion, benefit the lungs, promote blood flow to the brain, strengthen the abdomen and thighs, and promote the stretching of the buttocks, deltoid muscles, scapula, biceps brachii and pectoralis major.
Type 22
Camel camel posture
Benefits:
Conducive to digestion and excretion, reproductive system, stretching and strengthening the spine. Promote blood circulation, so that the back nerves get extra blood supply. Eliminate constipation, backache, and correct hunchback and drooping shoulders. Stretching abdominal organs, treating constipation, stretching throat, thyroid gland and parathyroid gland, expanding chest cavity, benefiting lung, relieving backache and reducing excess fat in waist and abdomen.
Twenty-third rabbit style
Rabbit posture
Benefits:
Stretch the spine to the maximum, nourish the spinal nerves, maintain the flexibility and elasticity of the spine, promote digestion, treat colds and chronic tonsillitis, benefit the thyroid and parathyroid glands, stretch the scapula and trapezius muscles, and promote the growth and development of children.
Twenty-fourth one-legged and two-legged head touch knee type
His knee posture and stretching posture
Benefits:
Balance blood sugar level, stretch sciatic nerve, ankle, knee and hip joint, promote digestion, improve renal function, benefit lower body tissue, benefit stomach and intestines, promote liver and spleen function, exercise and stretch trapezius muscle, deltoid muscle, biceps femoris, achilles tendon, hip joint and lower back spine.
Twenty-fifth spinal torsion
Spine torsion posture
Benefits:
Stretch the spine, activate the whole nervous system (including the back nerve and 32 pairs of nerves in the whole body), relax the muscle groups and spine in the waist, back, shoulders and neck, and prevent low back pain. Strengthen kidney, liver and spleen, promote intestinal peristalsis and improve excretion and absorption. Regulating adrenal gland secretion and strengthening pancreatic secretion are helpful for treating diabetes, treating mild dislocation of spinal intervertebral disc, nourishing spinal nerves, increasing the elasticity and extension flexibility of spinal column, exercising hip joint, treating lumbago and rheumatic pain of spinal column, promoting digestion, eliminating flatulence, and strengthening abdomen, thighs and buttocks.
Twenty-sixth thunderbolt sitting and blowing style
Blow in a firm posture
Benefits:
Reduce body temperature, stretch and relax abdominal organs, promote circulation, strengthen abdominal organs, promote circulation, make abdomen strong and waist slimmer.