First, the anti-prayer style.
1. Sit down.
2. Inhale and keep the spine stretched.
3. Exhale, put your hands back and put your hands behind your back.
4. If you can't put your hand on the scapula, you can put it on the lower back first, but keep the front side and arms unfolded.
5. Keep breathing for 5-8 times.
Second, the cow face
1. Sitting posture: the left and right knees are bent, the right foot is placed outside the left hip, the left knee is bent, and the left foot is placed outside the right hip from the top of the right knee, and the knees overlap as much as possible.
2. Sit on the ground on both sides of the ischium, and the spine extends perpendicular to the ground.
3. Raise your right hand over your head, bend your elbow, and grab your right hand from the left rear with your left hand.
4. Let the right arm extend upward and the left arm extend downward.
5. Open the chest, don't evert the ribs, and slightly retract the lower abdomen.
Breathe evenly for 6.5- 10 times. After slowing down, do the other side.
Third, the dog's style.
1, prone on the ground, legs apart and hip width, leg and hip muscles tightened, feet on the ground. Put your hands on your chest, palms on the ground, fingertips forward, underarms clamped, nose touching the ground.
2. When exhaling, the lower abdomen is slightly inward.
3. When inhaling, raise your head, chest, abdomen and waist in turn, and then support your body with the strength of your arms to keep your hips off the ground. Look up.
4. Breathe evenly 10-30 seconds.
5. When exhaling, first put down your hips and legs and put your instep flat. Then put the spine back to the ground one by one.
Four, locust varieties
Detailed description of posture:
Cross your hands behind your back and lie on your back on the mat.
Inhale, slowly lift your chest off the ground and look up at the same time.
Turn your shoulders back, open your shoulders and lift your pubic abdomen to your chest.
The front sides of the legs are close to the ground, and the sides of the hips are close to the center line (not the hips).
Inhale, feel abdominal stretching, and look forward.
Keep breathing naturally and smoothly 15-20 seconds.
Five, camel style
1, kneeling on the floor, knees slightly apart. Hands and hips naturally hang down beside your body and straighten your spine.
2. Hold your hips with your hands, inhale, gently push your pelvis forward and tighten your hip muscles.
3. The upper body bends backward slowly, and first touch the heel on the same side with one hand.
If beginners can't touch their heels, they can stand up their heels and control the ground with their toes.
4, exhale, the other hand on the same side of the foot to keep up, head back to relax, try to push the waist and chest up to the maximum. Keep breathing evenly.
5, inhale, hold the lower back with both hands in turn, and get up slowly.
6. Exhale, sit your hips on your heels, put your body and arms forward on the floor, and touch your forehead.
Sixth, the big worship style
Finally, come to a relaxed posture-big worship, and lower your head when sitting on your heels. Stretch your arms forward on the floor. Just relax。