1. Prayer: Stand with your back straight, your feet together, your hands crossed on your chest, and your thumb pressed against your sternum. Keep breathing three times.
2. Stretch your arm: inhale, straighten your arm and lift it, exhale and let your upper body stretch backwards and keep breathing twice.
3. Straight Yun Fan style: inhale, straighten the upper body, exhale, push the body forward and down with your arms, while keeping your back straight, put your hands on both sides of your feet, and keep your face close to your calves. Keep breathing three times.
4. Horse Racing: Inhale, lift the upper body, slightly bend your knees, step out to the right and rear, let all your right knees touch the ground, keep your left calf vertical to the ground, exhale, sink your crotch, and try to touch the side ground with your hands. Keep breathing twice.
5. Inclined board: inhale, lean forward, put your hands on both sides of your left foot, exhale, retreat your right foot, tighten your hips, slightly sink your crotch and lean your body. Keep breathing twice.
6, snake attack: exhale, bend the elbow, while knees, chest, chin stick to the ground, stay still. At this point, the legs are completely attached to the ground below the knees. Keep breathing three times.
7. cobra pose: Inhale, straighten your legs, slide your upper body forward along the ground until your crotch touches the ground, stretch your head upward, let your upper body lean back, look at the ceiling, and be careful not to shrug your shoulders. Keep breathing twice.
8. Peak style: inhale, put your feet on the ground, raise your arms, keep your hands and feet still, straighten your knees, press your shoulders down, and touch your forehead and heels as much as possible. The body is inverted v-shaped. Keep breathing three times.
9. Horse Racing: Inhale, raise your head, and take a big step forward with your right leg so that your right calf is perpendicular to the ground. The left leg strode straight back, landed below the knee, and the crotch sank when exhaling. Let your upper body lean back as far as possible, your eyes look up, and your arms naturally hang down at your sides. Keep breathing twice.
10, straight Yun Fan style: inhale, return to the center position, step back with your left leg, straighten your right leg, hold your ankle with your hands, and keep your face as close as possible to your calf. Keep breathing three times.
1 1, arm stretching: breathe in and look forward as far as possible. 1 breath (to prevent dizziness), straighten your arms forward, drive your upper body up and down, and stretch your neck. Look up and keep breathing twice.
12, Prayer: Inhale, arm drive the upper body back to the center position, exhale at the same time, put your hands together and put them back on your chest against the sternum. Keep breathing three times.
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