● Except for extremely thin people, it is difficult for most people to turn around when sitting on the ground. This is because of the perimeter. So, take some folded blankets and sit high. This can eliminate the sense of stiffness and make the lower part of the trunk have a certain degree of mobility, so as to move better.

● You can use two or more blankets at first, and then gradually reduce the number of blankets as the practice matures.

Finally, you can sit on the floor and complete the classic posture.

Bend your right leg at the knee.

● When the right leg is bent at the knee, the buttock fossa will protrude outward. To prevent this problem, we should:

○ Raise your right foot with both hands.

○ Suck the buttock back.

○ Put your feet down again, and the inside of your big toe is firmly fixed on the ground.

● When bending the right leg, observe the ligament at the knee.

○ The ligament at the knee should be passive.

When the right foot is raised, the ligament becomes lighter.

◇ Keep this lightness and put your feet down.

○ Long inside and short outside.

● The lateral ligament should be as long as the medial ligament.

● In order to bend the back of the knee accurately and evenly, the ligament should move-half to the thigh and half to the calf.

● Observe ligaments:

Is it locked?

If the skin on the outside of the knee moves upward, it means that the ligament is locked. If the skin on the outside of the knee moves down, the ligament is free.

Is it tight? Is it hard?

If it hardens, transfer energy to the heel. At this time, the ligament will become passive.

Adjust the hips

● Keep bilateral ischias stable and sit on the floor.

● Don't let the left thigh surface protrude. When the metatarsal of the right foot is downward, the left thigh also sinks.

This can create more space in the abdomen, which can better support the spine.

I feel my ischium sitting on the ground. The ischium is still and twisted to the right.

● The metatarsal bone of the right foot is firmly fixed on the floor and further twisted. Doing so can create freedom and space and better stir the abdomen.

● Rotate the lower part of the trunk to the maximum extent without disturbing the ischium, so that the straight left leg pelvic belt faces the toes.

Stretch out your arms and twist your torso.

● Put your left hand near your right leg, and don't disturb the knee ligament.

○ If the ligament hardens, the chest will move backwards.

○ If the ligament is passive, the chest will move towards the leg.

● Further extend the back of the left arm downward, away from the scapula.

● The left arm extends from the left shoulder to the left elbow, and the outside of the elbow is "sucked" to the floor.

● Fix the middle position of the left arm on the right thigh. The left waist and left elbow are in a straight line.

● The tip and bottom of the right thigh extend to the knee, and the front and rear sides of the left upper arm extend to the elbow, further twisting the lower back.

● Make the midpoint of the left chest close to the right leg and hold the right leg.

● Rotate the skin of the lower back like a top.

Twist the trunk one more step.

● When twisting, the groin (leg socket) should be passive and twist with the trunk.

● If the groin can't be passive, roll a blanket and sit at the front of the blanket.

● Constantly twist the leg socket inward, which is convenient for twisting the trunk.

● The left thigh moves inward, which makes us taller and the lower part of the torso rotates more.

○ If you pay attention to the metatarsal bone of your right foot, your left thigh will not float.

Strengthening torsion

● Cup your right hand and push your hands to the ground.

○ The groin rotates to the back and waist, which does not interfere with the ligament of the bent knee.

● If not, the left leg (straight leg) will sink to the floor from the outside of thigh muscles. At this point, you can further twist the waist.

● After twisting the waist, turn this leg inward.

Fine adjustment of skin

Skin has an outer side-the side facing the outside world, which is called "skin"; The inner side refers to the side facing the organs, which is called "inner skin".

● The outer skin of the back (rear side of the car body) sinks to the floor, and the inner skin of the front side of the car body moves upward.

● Lift the sternum skin off the floor.

● Rotate the inner skin of the whole suitcase circumferentially.

● After the inner skin rotates, move the outer skin. Wait a minute. Rotate the inner skin again, and then let the outer skin contact the inner skin.

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