1, ship type
Lie on your back with your legs straight.
Put your arms flat on your sides, palms down.
Inhale and lift your head, upper body, legs and arms off the ground.
Toes and head are about one to two feet above the ground.
The arm should be straight forward and parallel to the ground.
While holding your breath, keep this posture for as long as possible, but don't force it.
When exhaling slowly, slowly put your legs and torso back to the ground.
Relax all over.
Repeat this position six times.
Take a break and do it six times, with a slight change.
When keeping your body off the ground, clench your fists and tighten your muscles.
Then exhale and carefully put all the parts back on the ground.
Relax for 30 seconds to 1 min.
2. Openable type and shell type
Lie on your back with your legs straight.
Inhale, bend your right knee at the same time, retract your right leg, and put your right thigh as close to your chest as possible.
Exhale, cross your fingers and hold your right knee.
Exhale completely, and let both lungs exhale as much as possible.
Hold your breath and lift your head to your right knee.
Touch your knees with your chin.
Inhale and slowly put your head back on the ground.
Exhale, let go of your fingers and put your right leg straight back to the ground.
Do it six times on each leg,
Then, bend your knees with your legs, put your thighs close to your chest, and put your arms around your knees.
Do the above exercises while focusing on your breathing.
Relax for 30 seconds to 1 min.
Note: If you want to keep your chin in contact with your knees for a long time, then change your hanging posture and exhale gently.
3. Cat stretching
Kneel down.
Sit on your heels and straighten your back.
Raise your hips and put your hands on the ground to form a "four-legged" posture.
Inhale, raise your head and contract your back muscles.
Hold this position for six seconds.
Then exhale, bow your head and arch your spine.
Hold on for another six seconds.
Arms straight, perpendicular to the ground.
Do concave back posture and bow back posture 20 times each.
Relax for 30 seconds to 1 minute after the action is completed.
Step 4 bend and stretch forward
Sit on the ground with your legs straight forward.
Keep your knees straight and unyielding, exhale, bend forward, and first put your hands where you can touch them, such as your calves or ankles.
Squeeze the internal organs downward from the abdomen and try to keep your head close to your legs.
Hold this position for about two breaths.
After taking two deep breaths, inhale and slowly return to the basic sitting position.
Relax for 30 seconds to 1 minute after the action is completed.