Starting from the posture of the mountain, take two feet backward with your right foot; Turn right, the foot is 90 degrees to the outside of the leg, and the left foot is forward. Take the leg as the center and lean forward. The heel of the right foot is in line with the back of the left foot.

Arms up, palms down. Straighten your legs (if not, your knees can bend 90 degrees) and lengthen your torso and arms. Inhale. Put the other hand on the tibia, ankle or floor. Keep your left arm and right arm in a straight line.

Look up. Keep breathing for 5 times. Go back to your original position and start from the other side. Efficacy:

Tighten side waist, reduce waist fat, stretch leg ligaments, beautify leg curves, promote facial blood circulation and prevent skin diseases. 2. Hero bull face style

Method: King Kong sat quietly and adjusted his breathing. (king kong sit: Kneeling, knees together, hips sitting on heels)

Inhale, stretch your right arm upward, bend your elbow, exhale, bend your left elbow and put your right hand between your shoulder blades as much as possible. The left arm is bent back, and both hands and fingers are tapping.

Keep your back straight, look straight, hold for 20 seconds, and breathe naturally. Do it three times left and right. Let go and shake it. Do it on the other side.

Efficacy: Beautify the curve of arms, and have auxiliary therapeutic effect on scapulohumeral periarthritis. Flexibility of knees and hips, and improvement of arthritis pain symptoms. Severe knee rheumatism and arthritis should be avoided.

3, cobra posture method:

Lie prone, legs straight, nose touching the ground, hands under shoulders, fingers apart, left and right middle fingers parallel. Keep your legs together (if you have back problems, you can separate your legs).

During the whole exercise, we should tighten the muscles of knees and buttocks, breathe in a controlled way and breathe for a long time. Inhale, slide your nose along the ground, slowly look up, lift your shoulders up, and drive your chest off the ground. Don't straighten your elbow, keep it bent, stick it to your chest, relax your shoulders and don't pull it up under your earlobe.

Hold this position for 6 breaths, then exhale and lower your body. Efficacy:

Flexible waist, reduce abdominal fat, nourish kidneys, and tighten muscle groups behind hips and legs. Severe lumbar disc herniation should be avoided. Wonderful: the stretching exercise on the back of the leg reduces thigh fat.