1, cobra pose

Lie on your stomach with your hands under your shoulders and your legs together. Inhale, slowly straighten your arms and stretch the whole front of your body upward. Keep your eyes up, keep your pubic bone on the ground, and extend your feet back. Keep this posture and breathe normally for 6~8 times. Exhale, slowly bend your arms, let your waist, chest and neck return to the ground in turn, and restore your prone position.

Step 2 tuck in and clap your hands

Lie on your back, lift your legs up, bend 90 degrees, keep your thighs vertical to the ground, keep your waist still, and keep your back close to the ground. Put your arms straight on both sides of your legs, tighten your abdomen, swing your arms straight on both sides of your legs up and down and beat the ground rhythmically. 30 times as a group.

3. Flat yoga

Lie prone on the yoga mat, put your hands on both sides of your chest, touch the ground on your toes, and hold up your body hard. Distribute the strength evenly throughout the palm, tighten the muscles of the chest, back, abdomen and buttocks, and make the body in a straight line. Stretch your head forward and feel that the yoga neck extends infinitely forward from the spine. Look straight at your eyes naturally. Relax your throat and eyes.

4. Yoga shells

Lie on your back, lift your upper body, put your hands around your left knee, draw your legs closer to your body, keep your nose close to your knee, and lift your right leg slightly off the ground for 10 second, then switch legs and keep it the same as 10. Repeat 10 times as a group.