1. One leg bending
Target parts: thighs, chest, calves, arms, waist and shoulders.
Practice rules: lie on the mat, straighten your legs, lift one foot, hold the lifted leg with both hands at the same time, and try to lift your chest online. Keep this posture, take a deep breath, and then repeat the exercise 3-5 times while changing sides.
Step 2: Straight posture
Target parts: inner thighs, buttocks, calves, arms and waist.
Practice rules: sit down, straighten your legs forward, bend your feet, support your body with your hands, palm forward, pull your body into a straight line, then lift your hips as far as possible, straighten your arms, and press your feet to the ground as much as possible. Try to push your chest to the ceiling and feel your legs and hips tight. Keep this posture, take a deep breath, and then repeat the exercise 3-5 times.
3. Side arch
Target parts: thighs, calves and waist.
Practice rules: keep your legs apart, twice as much as your hip joint, so that your right leg is arched to the right, while your right elbow is pressed above your right thigh and your shoulders are slightly tilted to the right. Keep this posture, and then repeat the exercise 3-5 times while changing sides. '
Kneel down and raise your head
Target parts: waist, abdomen, shoulders, arms and back.
Practice rules: put your knees on the ground, put your calves together, sit your hips on your calves, bend your back backwards, and hold your body's center of gravity backwards with your arms for 30 seconds.
Bend back
Target parts: back, abdomen, thighs and calves.
Practice rules: Stand with your feet apart, hip-width apart, then slowly lean back, hold your hips with your arms to control your center of gravity, and then move down as far as possible until you reach your knees, keep this position for 30 seconds, then take a rest and repeat it for 3-5 times.
Bow handstand
Target parts: back, abdomen, waist, buttocks and shoulders.
Practice rules: lie flat on the yoga mat, then try to raise your hips to form an arch, while keeping your head low and close to the ground, your calves as perpendicular as possible to the ground, and hold both ankles with your arms for 30 seconds.
7. Hold your head high
Target parts: chest, buttocks, abdomen and waist.
Practice rules: lie on the mat, then hold out your chest slowly, try to keep your chest close to the ceiling, put your arms on your sides, support your center of gravity with your palms, press your head back as much as possible, and straighten your legs as much as possible. Hold this position for 30 seconds.
8. Lie on your lap.
Target parts: back, arms, calves and thighs.
Practice rules: Kneel your legs on the ground, then climb your left foot forward with your right foot, and buckle your arms down and up on your back, keep your chest straight and take a deep breath for 30 seconds.
9. Hip up
Target parts: buttocks, back and chest.
Practice rules: lie flat on the ground, straighten your arms, then slowly move your chest to your knees, lift your hips to the ceiling, reach the ceiling as far as possible, with your thighs and calves at a 90-degree angle and your back curved. Hold your posture and take a deep breath for 30 seconds.
And, uh,