1, easy to sit, put your hands on your knees, put a yoga brick or pillow under your hips, relax your shoulders downwards, gently close your eyes, take a deep breath, breathe slowly, and close your eyes to adjust your breathing for 2-3 minutes.
2. Sit up straight, slightly bend your knees, hold the soles of your feet with opposite hands, open your knees to the side, inhale and stretch your spine, exhale, put yoga bricks on your feet before and after, touch the brick surface on your forehead with your hands, and relax for 2-3 minutes.
3. Sit up straight, straighten your right leg forward, bend your left knee, put your left foot on the outside of your right knee, inhale and stretch your spine with your instep attached to the ground, exhale, bend your forehead against the brick, and put your hands behind your back to relax 1-2 minutes.
4. Knees and feet together, hips sitting on the heel, inhale and stretch the spine. Exhale, touch the ground with your forehead forward and down, put your hands on your sides and sit on your heels for 2-3 minutes.
5. Sit up straight, open your feet to the side, hook your toes back to your heel, push your foot pillow away, stretch your inner legs, stretch your waist on the inspiratory side, exhale and twist your body to your right chest, turn your navel to your right knee, bend your body forward and put your forehead on the yoga brick. Put your hands at your sides and press your hips evenly 1-2 minutes.
Inhale slowly, straighten your body, bend over before exhaling, press the root of your thigh on the yoga brick on your forehead, relax your body, and put your hands on your sides. 1-2 minutes.
6. Knees and feet together, hips sitting on the heel, inhale and stretch the spine. Exhale your body and touch the ground with your forehead forward and down. Straighten your hands forward and stretch your armpits for 2-3 minutes.
7, prone on the mat, feet apart and hip width hands on the front of the body, elbows close to the ground, inhale the chest and lift up, exhale the shoulders and extend back to the lower lumbar spine 1-2 minutes.
Inhale and stretch. When exhaling, slowly straighten your elbow, lift it on your chest, and bend back slightly. Keep the instep down 1-2 minutes and recover.
8. Lie on your back, bend your knees, grab the soles of your feet with your thighs close to your abdomen, inhale and stretch your knees next to your elbows, exhale, and press the mat down to the ground sacrum. Relax your shoulders for 2-3 minutes and recover.
9. Lie on your back, bend your right knee, put your right foot on the outside of your left thigh and inhale, lift your hands horizontally, stretch your spine and exhale, twist your body to the left, turn your head to look at the fingertips of your right hand, and there is pressure on your right shoulder. 1-2 minutes.
10, lie on your back, put your hands on your sides, palms up, feet apart and hip width apart, toes naturally relax completely, close your eyes to eliminate external interference, and feel breathing for 3-5 minutes.