1. Pile at the starting position

Action: Standing posture, the body is naturally straight, the feet are shoulder-width apart, and the hands are naturally drooping.

Breathing: inhale slowly, inhale through the nose, so that the gas sinks into the abdomen; Exhale slowly, exhale through your mouth, and put your tongue on your palate.

2. Stretch your arms.

Action: extend your hands alternately to both sides, slowly lift them, horizontally extend your arms to the top of your head, and then slowly put them down.

Breathing: inhale at the same time, stretch the whole body and feel the airflow.

Belly in and hover.

Action: Stand with your feet together, your arms droop naturally, tighten your abdomen, lean forward, and touch your toes or ankles 10 second.

Breathing: Inhale slowly, feel abdominal contraction, and keep breathing smoothly.

Step 4 Draw a bow and an arrow

Action: separate your feet slightly, hold the imaginary bow with both hands, bend your left elbow and pull it back, straighten your right hand forward, turn left and repeat.

Breathing: Inhale with the movement and feel the comfort of stretching.

5. Seek heaven to soothe the liver

Action: Raise your hands above your head, straighten out, bend your body slightly to the right, hold for 10 second, and then change direction.

Breathing: Inhale deeply as you move, relax and exhale, and stretch your body.

Turn the world upside down

Action: put your hands up close to your body, lean back, look back at your head, hold for 10 second, and then lean forward.

Breathing: Breathe in and out as you move, and feel your back stretch.

7. Longyou Taihang

Action: do squats, raise your hands horizontally and swing left and right alternately, as if walking in the mountains.

Breathing: Take a deep breath with the movement and adjust the rhythm and body balance.

shake the head and wag the tail—assume an air of complacency

Action: put your feet together, turn your upper body to the right, then turn left, and naturally swing your arms.

Breathing: Breathe synchronously and stretch your body.

These movements combine stretching, stretching, flexibility and stretching, which helps young people maintain their physical vitality and physical and mental health. Pay attention to slow, natural and breathing when practicing, gradually deepen the practice, and don't push too hard. If you feel unwell or sick, please consult a professional.