2. Keep your knees straight naturally, lift your knees up, stretch your knee socket, and keep your knees pointing in the toe direction.
3. The two sides of the calf and tibia are aligned, the front side of the thigh is retracted and lifted, and the inside of the calf is lifted to the middle.
4. slightly abdomen, keep the pelvis position equal, and keep the spine stretched left and right.
5. Open the chest, relax the shoulders, stretch the front of the armpit, tighten the back of the armpit and retract the scapula.
6. Keep your arms straight down and in line with your body.
7. The cervical spine is straight, the chin is parallel, and it rises slightly.
8. Breathe naturally and gently, relax facial skin, raise your mouth and keep smiling.
1. Stand like a mountain and breathe naturally.
2. Keep your arms straight forward, parallel to the ground, palms facing each other, spine up, shoulders down.
3. Arms straight up, palms facing each other, arms parallel, and ribs stretched on both sides.
4. When exhaling, return your hands to the front level, and put down your arms after adjustment.
1. Stand like a mountain and breathe naturally.
2. Keep your arms straight forward, parallel to the ground, palms facing each other, spine up, shoulders down.
3. The thumb of the right hand is locked above the ten fingers, the palm is forward, and the thumb and the little finger are fastened.
4. Keep your arms straight up, push your palms up, and stretch your torso to both sides.
5. Inhale, lift the heel, keep the heel closed and control the balance.
6. Exhale, put down your heels, inhale, stretch your arms upward, exhale, and lift your hands forward and relax.
7. Practice on the other side, and change your left thumb to the top.
1. Stand like a mountain and breathe naturally.
2. Focus on your left foot, bend your right foot, touch the ground with your toes, and open your knees to the right.
3. Grasp the sole of the right foot with the right hand against the inner line of the left thigh, with the toes facing down, and support the buttocks with both hands, so that the right foot and the left foot form a resistance force, and the left palm presses the ground.
4. Raise your hands horizontally, palms up.
5. palm up and stretch the skin on the inside of the arm.
6. Keep your hands straight upward, palms facing each other, shoulders relaxed, inner arms against ears, inner skin stretched upward, big arms moved inward, scapula retracted, and cervical vertebrae relaxed.
7. Exhale, palms outward, lift sideways, and put down your hands and right foot.
1. Stand like a mountain and breathe naturally.
2. Hold your hips with your hands, press your thumb on the skin on both sides of the lumbar spine, bend your elbows backwards and open your chest.
4. Exhale, bend your knees, squat until your thighs are parallel to the ground, press your forefoot to the ground, push your calves and shins back, stretch your torso, and hold your chest out.
5. Inhale, raise your hands horizontally in front, shoulders down, and chest out.
6. Arms straight up, palms facing each other
7. Inhale, slowly straighten your legs, exhale, raise your hands horizontally and lower your arms before recovery.
1. Stand like a mountain and breathe naturally.
Feet three times shoulder width apart.
3. Hands akimbo, elbows backward, chest open, inner edge of sole parallel, toes pointing straight ahead.
4. Inhale, raise your hands horizontally, palms down, and keep your waist and torso equally stretched to both sides.
5. palms up, inhale, arms straight up, palms facing each other, and torso fully extended.
6. Exhale, palms outward, arms raised horizontally, and return to Yamanashi.
1. Stand like a mountain and breathe naturally.
2. The shoulders are three times as wide apart.
3. Hands akimbo, elbows backward, chest open, inner edge of sole parallel, toes pointing straight ahead.
4. Inhale, raise your hands horizontally, palms down, and keep your waist and torso equally stretched to both sides.
5. Turn the left palm inward 30 degrees, the tip of the right foot outward 30 degrees, the heel inward 60 degrees, and the knee points to the toes.
6. Keep the torso and pelvis centered, and keep the head, throat, chest and navel in a straight line.
7. Go back to the four-legged stretch, practice opposite, and return to the mountain style.
1. Feet three times shoulder width apart.
2. Exhale, stretch your body to the left, hold your ankle with your left hand, and bend your elbow and lift your hips with your right hand.
3. Turn the torso upward to keep both sides of the torso equally extended.
4. Turn your head and look up, keeping the cervical vertebra in the center.
5. Straighten your right hand up, align your arms vertically, turn your head to look at your thumb, push your ankles up left and right, and drive your chest to unfold with your right hand.
6. Inhale, drive the trunk up with your right hand, stretch back to your limbs, practice on the opposite side, and restore your feet.
1. Stand like a mountain and breathe naturally.
Feet three times shoulder width apart.
3. Hold your hips with your hands, press your thumb on the skin on both sides of the lumbar spine, elbow backwards, and open your chest.
Inhale and straighten your back.
5. Exhale, turn right, straighten the hip joint, and face the palm of your right foot.
6. Inhale, raise your head, chin up, and stretch your spine.
7. Exhale, press forward until it is parallel to the ground in the first half of life, put your hand on the outside of your right foot, and assist your sacrum with your right hand to keep your hips upright and not inclined.
8. Inhale and straighten your right hand up.
9. Exhale, put down your right hand and support your hips with your hands.
10. Inhale, get up, straighten, and restore the soles of your feet.
1 1.
1. Stand in a mountain style with your feet three times shoulder width apart.
2. Hold your hips with your hands, press your thumb on the skin on both sides of the lumbar spine, bend your elbows backwards and open your chest.
3. Turn right and keep your hips straight.
4. Exhale, the right leg is bent 90 degrees, the lower leg is vertical, the thighs are parallel, the right foot is on the ground, the knee is facing the toes, the left hip is forward, the right hip is backward, the trunk is extended upward, the abdomen is tightened, the right groin is stretched, the right thigh is backward, the left knee socket is stretched, and the sole is on the ground.
5. Inhale, raise your hands horizontally and palms up.
Step 6 exhale and sink your shoulders
7. Inhale and raise your arms.
8. Inhale, straighten your right leg, straighten your body and practice on the opposite side.
1. Stand in a mountain style with your feet three times shoulder width apart.
2. Exhale, the right leg is bent 90 degrees, the calf is vertical, and the thighs are parallel. Look at the direction of the fingertip of the right hand, step on the ground with the sole of your right foot, lift your toes to establish an arch shape, with your knees facing your toes, your right hip forward, your right thigh backward, your hips centered, and both sides of your torso evenly extended upward. Stretch your right groin, land with your left palm, stretch your hands to both sides, palm down, stretch your hands forward, sternum up, and armpit skin up.
3. Inhale, straighten your right leg and practice on the opposite side.
1. Stand with your feet three times shoulder width apart.
2. The left foot rotates 30 degrees, the tip of the right foot rotates 30 degrees, the heel rotates 60 degrees, the calf is vertical, and the thigh is parallel to the ground, forming an included angle of 90 degrees.
3. Raise your hands horizontally with palms down.
4. The trunk is parallel to the ground forward, the center of gravity falls on the right foot, the left toe points to the ground, the hips are straight, and the direction of the hands is watched.
5. Inhale, straighten your right leg and lift your left leg upward. Your arms, torso and left foot are in a straight line parallel to the ground, and your hips are straight.
6. Breathe, bend your right leg, put your left foot back, and step on the ground with your left foot.
7. Inhale, lift the trunk, straighten your right leg, straighten your body and practice on the opposite side.
1. Stand in a mountain style with your feet three times shoulder width apart.
2. The left foot rotates 30 degrees, the tip of the right foot rotates 30 degrees, the heel rotates 60 degrees, the calf is vertical, and the thigh is parallel to the ground, forming an included angle of 90 degrees.
3. Point your right knee to your toes and look at the direction of your right fingertip.
4. Exhale, put your right hand on the ground outside your right foot, stretch your left hand and right hand upward in a straight line, and look at the direction of your left fingertip or stick your left hand over your head to your ear.
5. Inhale, straighten your right leg and practice on the opposite side.
1. Stand in a mountain style, with your feet three times shoulder width apart, your inner edges parallel, your toes forward, your hands raised horizontally, and your palms down.
2. The right palm rotates upward and the left palm rotates slightly inward.
3. Exhale, the right knee bends into a right lunge, the calf is vertical, the pelvis is right, and the eyes are fixed on the right hand.
4. Inhale, keep your back straight and your pelvis straight.
5. Exhale: put your left hand on the ground outside your right foot, straighten your right hand up, look at the direction of your right fingertip, and breathe for 5 times.
6. Inhale, straighten your right leg, straighten your body, and at the same time restore your legs and practice on the opposite side.
1. Stand in a mountain style with your feet twice the width of your shoulders.
2. The left foot rotates 30 degrees, the tip of the right foot rotates 60 degrees, the heel rotates 60 degrees, and the knee points to the toes.
3. Hold your hips with your hands, press your thumb on the skin on both sides of the lumbar spine, elbow backwards, open your chest, turn your whole trunk to your right foot, inside the sole of your foot, form a straight line before and after, center your pelvis, and stretch your trunk upwards.
4. Bend the right leg, put your hands on both sides of the right leg, put your hips in the middle, and point your knees to your toes.
5. Slowly straighten your right leg, straighten your hands and droop your back.
6. Exhale, bend over, bend your elbow, and touch your calf with your forehead.
7. Inhale, straighten your hands and droop your back.
8. Exhale, bend your knees, get up with your hands akimbo and practice on the opposite side.
1. Yamagata Station
2. Feet are slightly wider than shoulders, and toes are outward.
3. Put your hands together on your chest, put your thumb on your sternum, put your other four fingers together, put your forearm on your ribs, and put your shoulders flat.
4. Exhale, knees slightly bent, knees pointing in the direction of toes, feet evenly stressed, pelvis upright.
5. Breathe naturally, exhale, and bend your knees slightly to the ground, parallel to your thighs, with your knees pointing in the direction of your toes. Your feet are evenly stressed, your pelvis is upright, and your torso is vertical.
6. Breathe naturally, exhale, kneel down to the thigh and stick to the calf, with your knees pointing in the toe direction, the soles of your feet are evenly stressed, your pelvis is centered, your torso is perpendicular to the ground, your elbows are pressed against the inside of your knees, your pelvis is centered, and both sides of your torso are evenly stretched.
7. Inhale and push the soles of your feet to the ground parallel to your thighs, with your knees pointing in the direction of your toes. The soles of the feet are evenly stressed, the pelvis is centered, the trunk is perpendicular to the ground, and the chest is held with both hands.
8. Inhale, push the soles of your feet to your thighs and bend slightly, with your knees pointing in the direction of your toes, the soles of your feet evenly stressed, your pelvis centered, and your torso vertical.
9. Inhale, straighten your hands and feet, put down your hands and return to Yamanashi.
1. Yamagata Station
Lift the mountain peak with your arms.
3. Exhale, kneel down until the thigh sticks to the calf, the abdomen sticks to the thigh, the chest leaves the thigh, and the trunk stretches.
4. Hang your hands forward and lift them horizontally.
5. Separate your knees and move your torso forward to the armpit, beyond your knees.
6. Hold the calf with both hands and grab the back of the ankle.
7. Exhale: The forehead touches the toes.
8. Loosen your hands, lift forward, close your knees and stretch your torso.
9. straighten your legs and stand up slowly
10. Back to Yamagata
1. Yamagata Station
2. Hold your hips with your hands, press your thumb on the skin on both sides of the lumbar spine, elbow backwards, and open your chest.
3. Exhale: the upper body is forward and downward until the back is parallel to the ground, and the buttocks are not seated backwards. Try to keep your hips in a straight line, stretch your knees naturally, feel the stretching of the muscles behind your legs, keep your back depressed, strengthen your back muscles, and breathe for 5 times.
4. Inhale, put your head in your hands or straighten forward.
5. Exhale, the sternum is forward, and the side trunk is elongated.
6. Inhale, hold your hips with your hands, tuck in your abdomen, and get up straight.
7. Exhale and recover.
1. Stand in a mountain style with your feet three times shoulder width apart and your toes pointing straight ahead.
2. Hands rested on her hips, elbows backward, sternum upward, shoulders downward, and both sides of the trunk equally extended.
3. Inhale, raise your head and stretch your torso.
4. Exhale, the trunk stretches forward to the parallel ground, hands touch the ground, and palms are directly below the shoulder joint.
5. The soles of your feet touch the ground, lift the muscles on the front side of your thighs, stabilize your pelvis, extend your spine upward, and droop your back.
6. Exhale, put your hands between your feet and shoulder width, and put your head between your hands to keep your spine stretched.
7. Inhale, put your hands forward, stretch your torso, put your palms directly under your shoulder joints, look up at the front, and your back is sunken.
8. Hold your hips with your hands and get up straight.
1. Yamagata Station
2. Feet are width apart from hips, and the outside of feet are parallel.
3. Hold your hips with your hands, inhale and look up.
4. Exhale, lean forward, hold your hands on the ground, your legs are perpendicular to the ground, your wrists are directly below your shoulder joints, and your arms are perpendicular to the ground.
5. Inhale, head up, sternum forward, back depressed, trunk forward, forefoot pushed to the ground, thighs raised, and pushed back.
6. Exhale: put your hands on both sides of your feet, keep your back depressed, your body down, your head down, your torso close to your thighs, and your elbows inward.
7. Inhale, stretch your torso, put your hands forward, return to your arms perpendicular to the ground, and your back is sunken.
8. Exhale and lift your hips.
9. Inhale and stand up
Note: practice after establishing leg flexibility and complete triangle stretching.
1. Yamagata Station
2. Lift your hips, the center of gravity falls on your left foot, and your right foot is lifted up.
3. The first three fingers of the right hand grasp the big toe of the right foot and straighten forward. The pelvis is centered, the trunk is vertical to the ground, the trunks on both sides are evenly extended, the shoulders sink horizontally, and the shoulder blades are inclined to the middle.
4. Exhale: Bend your right leg and return to Yamanashi.
1. Yamagata Station
2. Bend and lift the right leg, hold the calf with both hands, and keep the body stable and the spine stretched.
3. Raise your knees, hold your heels with both hands, slowly straighten your right leg, and try to make your right foot parallel to the ground.
4. Inhale and stretch your spine
5. Exhale, fold your upper body forward, lower your head, touch your calf with your head, and breathe for 5 times.
Inhale, get up
7. Exhale, recover, and practice on the other side
1. Yamagata Station
2. Bend your knees, put your legs around your knees and put them on your thighs. Note: the toes are hooked on the inside of the ankle, so that the legs are completely wrapped around the legs and the body is balanced.
3. The elbow is bent upwards, the upper arm is flush with the chest, and the forearm is vertical to the ground.
4. Right elbow, bypass the lower part of the left elbow, cross your hands with your left hand upward, so that the left elbow is placed in front of the right upper arm, close to the elbow joint, and the left arm completely wraps the right arm, keeping a deep breath.
5. Relax your arms and legs, return to Yamanashi and practice on the opposite side.
1. Separate your feet three times the shoulder width, buckle your left foot 30 degrees, buckle your right toe 30 degrees, and buckle your heel 60 degrees.
2. Hold your hips with your hands, tuck in your abdomen, and keep your pelvis upright.
3. Bend your right knee to your toes, put your right hand on the ground outside your right foot, and akimbo your left hand.
4. Take a small step forward with your left foot, touch the ground with your toes, focus on your right foot, and control your balance with your right hand.
5. Slowly straighten your right leg, lift your left foot upward and parallel to the ground, and your left foot is vertical to the ground.
6. Keep your left hand straight and in a straight line with your right hand.
7. Turn your head and look up at your left hand.
8. Exhale: Put down your left foot and answer the triangle and stretch back.
9. Inhale, get up and practice on the opposite side.