Flat chest type

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1, lie on your back, adjust your breathing and relax.

2. Toes are straight and the center of gravity is on the heel.

3, inhale, hips up, let the body into a word, waist, chest force up.

4. Exhale and head back.

5. Close your eyes, breathe naturally, feel relaxed, and keep this posture for 30 seconds-1 minute.

Tip: When practicing, focus on the abdomen and the whole chest.

Results: It can treat gastrointestinal diseases, constipation, asthma, bronchitis, hemorrhoids, humpback and menstrual disorder, adjust the stiffness of shoulder and back, correct the shrug phenomenon, help increase vital capacity and beautify chest lines.

Vertical chest extension:

1, stand and adjust breathing.

2. Exhale, head sink back, breathe naturally, feel your throat relaxed and your head relaxed.

3, inhale, hips up, imagine using the top of your head to reach your hips.

4. Stretch your hands back and relax your wrists completely.

Tip: Adjust your back and spine when practicing, and put your consciousness on your chest and waist.

Efficacy: Treat constipation, asthma, bronchitis and hand spasm, and help increase vital capacity.

Pigeon style:

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1, legs straight, sitting on the ground, back straight.

2, the left leg is bent, the left heel is against the right heel, the right leg is opened to the right, the calf is bent, and the thigh is as straight as possible.

3. Grasp the instep of the right foot with the right hand, lift the right calf upward, and clamp the instep of the right foot with the right elbow joint.

4. The left arm bypasses the back of the head, and the hands are buckled behind the head.

5. Keep this posture 1-2 minutes, and exchange your legs.

Tip: When practicing, adjust your knees, make a straight line from left to right, and put your consciousness on your waist.

Results: The muscles of thighs and calves were strengthened, the arm lines were beautified, the flexibility of waist and shoulder joints was enhanced, the waist was slender and soft, the body lines were beautified, the blood circulation was promoted and the physiological function was improved.

Camel style

1, get down on your knees, adjust your breathing and relax.

2. Hold your hips with your hands and look up.

3, exhale, continue to let the body lean back, grab the ankle or sole with both hands, and tilt the head back in a controlled manner.

4. Hold this position for 30 seconds and take a deep breath.

5. Let your hands return to your hips and your body slowly recover.

6. Repeat this position 2-3 times.

7. Sit your hips on your heels, put your forehead on the ground, straighten your hands forward and relax your waist.

Tip: When practicing, you should focus on stretching your hips, abdomen, chest and throat, keep the feeling of squeezing behind your back and relax your head.

Efficacy: Treating asthma, bronchitis, constipation, abdominal cramps, menstrual disorder and hunchback. Suitable for people who work at their desks for a long time, it is helpful to correct bad posture, strengthen vital capacity and blood circulation, adjust back and spine, and eliminate the tension of shoulders, backs and ankles.

Twisted body side triangular extension type

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1. Kneel, straighten your right leg, put your arms at your sides, breathe naturally and relax.

2. Inhale, lift your hands horizontally to both sides, feel your hands extend to both sides, and breathe naturally.

3. Exhale, slowly sink to the left, and hold your right ankle with your right hand.

4. Slowly extend your left arm to the front right, look at the fingertips of your left hand and breathe naturally.

5. Inhale, the whole left arm and upper body are reversed to the upper left, and your eyes are looking at the sky.

6. Keep this action for 30 seconds-1 min and breathe naturally. Change direction.

Tip: When practicing, the consciousness focuses on the torsion of the buttocks and the whole root, as well as the expansion of the chest and shoulders.

Efficacy: Treating constipation, hyperacidity, obesity, scapulohumeral periarthritis and neuropathic low back pain. It is mainly to strengthen the reversal of memory and promote the blood circulation of internal organs and the metabolism of digestive system.

Auspicious style

1, kneeling, hips sitting on heels, hands on thighs, adjust breathing.

2. Put your hands together behind your back, turn your wrists inward, and keep your fingertips pointing to your spine 1 min.

Tip: When practicing, focus on your body's sense of relaxation and breathing.

Results: It is effective for nervous tension, lumbar muscle strain, migraine and scapulohumeral periarthritis. It can cultivate humility, peace and sense, and it is also a good choice to stabilize the mood, which helps to relieve the pressure and tension on the shoulders and back.

Shoulder inversion:

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1, plow the field and put your hands around your waist.

2. Inhale, bend your legs and slowly stretch upward.

3. Try to keep your legs in line with the chest and cervical spine, and keep your chin close to the sternum.

4. The left leg bends 15 degrees, and the right leg bends 45 degrees. Hold this position 1 min, and then switch legs.

Tip: When practicing, you should pay attention to the squeezing feeling of the neck and the stretching feeling from the chest to the toes to relax your face.

Results: It can treat common cold, hypotension, anemia, asthma, throat diseases, enteritis, hernia, sciatica and nasopharynx, improve systemic blood circulation, relieve tension and fully nourish cervical vertebra and thyroid gland. This is also a good posture for obese people to clean up abdominal fat.

Bridge type:

1, lie on your back, put your arms at your sides, and adjust your breathing.

2. Inhale, bend your knees, lift your body, support with your hands, and support the ground with your arms.

3. Exhale, lift your heels, put your knees together, and clamp the inner thigh muscles.

4. Inhale first, then exhale, keep your left leg straight and upward for 5- 10 seconds, and breathe naturally.

5. Inhale, put down your left leg, support, exhale, straighten your right leg up, hold it for a few seconds, and breathe naturally.

6. Do the left and right legs 3 times each, and then relax and recover.

Tip: When practicing, focus on stretching from thigh to waist, and relax the upper part of chest and shoulders.

Results: It has curative effect on hunchback, scapulohumeral periarthritis and weakness of waist and legs, eliminating the tension of cervical vertebrae and shoulders, beautifying buttocks and strengthening the muscle strength of legs and ankles.

Plough:

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1, lie on your back, breathe and relax.

2. Inhale and slowly lift your legs up 90 degrees.

3. Hold your lower back with your hands, continue to inhale, continue to land with your legs behind your head, breathe naturally and relax.

4. Put your weight on your toes and keep your knees straight. Count from 1 to 10.

5. Bend your knees, stick your knees on your forehead, let your body curl up, then slowly support your waist with your hands, and slowly lie on your back to ensure that your head does not leave the ground.

6. Lie on your back on the ground, with your left ear touching the ground 10 second, and then your right ear touching the ground 10 second to relieve the cervical vertebra.

7. Turn your head back, breathe naturally, rest for 20 seconds, and do it again.

Tip: When practicing, the consciousness is placed on the back of the body when standing upside down and the spine is under pressure.

Results: It can treat constipation, flatulence, headache, menstrual disorder, diabetes, hemorrhoids, arthritis, toothache, acne and baldness, enhance self-confidence and energy, gather energy to soothe the nerves, help to stretch and smooth the spine, improve the blood circulation of the spine and face, regulate the endocrine system and massage all internal organs.