1. Return type
Lie in the middle of the bed with your legs straight. Slowly bend your spine backward, relax your head, extend your hands down to the floor with your body movement, and keep breathing evenly for 30 seconds. After 30 seconds, bend your knees, retract your hands, and retract your torso with both hands.
2. Standing pigeon style
Stand in front of the bed, put your right foot on the bed, keep your calf perpendicular to your thigh as far as possible, and straighten your left leg backwards as far as possible. According to your ligament, stay at the limit for 30 seconds. Then do the other side.
3. cobra pose
Lie on the bed with your hands on your chest and palms down. Inhale, slowly raise your upper body, try to keep your upper body perpendicular to the ground, look at the ceiling and raise your chin as much as possible. Exhale, bend your elbow, and slowly restore your upper body to its original position.
Torsion spine
Lie on your back on the bed with your arms stretched to your sides, flush with your shoulders and palms down. Bend your right knee, twist your lower body to the left, keep your right thigh perpendicular to your left leg, put your right shoulder against the bed, and look to the right in the direction of arm extension for 30 seconds. Then repeat this action on the other side.
Step 5 stretch your knees
Lie on your back in bed, straighten your legs, bend your knees and try to get close to your chest, and hold your calves with your hands. Pay attention to relax your neck and shoulders. Keep breathing evenly for 30 seconds. Then repeat this action on the other side.