Action:

1. Get on your knees, one cubit away. Put your hands on the ground and keep an elbow between your hands and your knees.

2. Inhale, bend over, raise your head, stretch your neck, exhale, arch your back, bow your head, and stick your chin to your collarbone;

3. Keep breathing three times between each inhalation and exhalation. After 10, relax like a baby.

Tiger style

Action:

1, hands on the ground, knees on the ground, knees together, with an elbow distance between hands;

2. Inhale, lift one leg, then lift the upper limbs, raise your head, straighten your hips and straighten your knees;

3, exhale, take back your legs, try to touch your knees with your forehead, arch your back, and keep your legs from landing.

Camel style

Action:

1. Kneel with your legs as wide as your hip joint, put your hands on your waist, inhale and exhale gradually.

2. When you feel comfortable, grab the heel with both hands, inhale, and expand your chest upwards;

3. Lean back in a controlled way, with your head tilted back and your neck elongated, and keep this posture for 5 breaths.

Back stretch

Action:

1, sitting posture, legs together and straight forward, hands up, driving the spine to fully straighten;

2. Inhale and try to raise your head, lengthen your back, exhale, move your upper body forward, grab your thumb with both hands, droop your back, straighten your knees, and keep breathing for 3 times;

3. Exhale, elbows on the ground, abdomen, chest and head as close as possible to the legs, and keep breathing for 5 times.

cobra pose

Action:

1, lie prone, put your palms next to your shoulders, inhale, support your body with the strength of your waist, put your hands on the ground, open your chest and lean against your shoulders;

2. Put your legs together, look up, stretch your neck, look at the ceiling, and keep breathing for 5 times;

3. Exhale, bend your arms and resume prone movements.

Hemilocust type

Action:

1, prone, forehead or chin on the ground, hands clenched, fist heart up, placed in the groin;

2. Inhale, with the waist as the axis, put one leg at 45 degrees with the ground, or put one leg on the knee or under the other leg;

3. Keep this posture for 5 breaths, put down your legs in turn, do the other side, and relax your abdomen.

bridge type

Action:

1, lie on your back, put your hands at your sides and bend your legs;

2. Put your ankles or palms down, press the ground with your arms, inhale, unfold your chest, lift your hips, waist and back one by one, support the ground with your shoulders, lift your hips and back as high as possible, and keep your chin against your collarbone for 5 breaths;

3, exhale, step by step back to the spine, lie on your back and relax.

Pozitia Copirui

Action:

1, lightning sitting posture, hands clenched on the abdomen, or on the sides of the body;

2. Inhale, unfold the chest, raise your head, exhale, slowly bend the upper body forward, naturally droop the elbow joint or put your arms at your sides, keep your forehead and nose in contact with the cushion surface, and stay for 5 breaths;

3. Inhale, get up slowly and resume the lightning sitting position.