1, forward bending

1, sitting posture, the spine naturally stretches, the feet and legs are together and straight forward, and the hands are naturally placed on the sides of the body or thighs.

2. Inhale, arms straight forward, hands together, shoulders backward, thumbs locked, palms down. Hold your arms above your head and close to your ears. Lean back slightly and extend the entire spine upward.

3, exhale, from the abdomen to the upper thigh, hold your toes with your hands and keep breathing smoothly (you can bend your knees slightly if you feel difficult).

4. Inhale, starting from the back and lifting the whole upper body. Exhale and return to the starting sitting position. Relax 10-20 seconds.

2. Knee tuck

1. Inhale slowly, relax your chest gradually, keep your upper body flat, bend your knees, and tuck your knees in your hands.

2. Inhale, slowly raise your head, put your knees in your hands, press your legs to your chest as much as possible, and exhale slowly.

3. Badha Konasana

1, sitting posture, feet together, hands and fingers crossed to hold toes, upper body straight.

2. Vibrate your knees in the direction of the ground and get as close to the ground as possible.

3. Exhale, lower the upper body, elbow against the calf, forehead against the floor in front of your feet, inhale and stretch your back.

4, inhale, get up and restore. It can be repeated 6- 10 times.