1, stand forward, stand on the yoga mat, put your feet together and put your hands at your sides. Bend forward and put your hands on the yoga mat. Hold this position and take a few deep breaths.

2, cat style, hands and knees on the ground, hands under the shoulders, knees under the hips. When inhaling, let your back sink downward, and when exhaling, let your back arch upward. Repeat this action several times.

3, dog style, starting from cat style, hands and feet on the ground, hips raised. Hold this position and take a few deep breaths.

4. A soldier stands on a yoga mat with his feet shoulder-width apart and his hands crossed on his chest. Step forward with your right foot, step backward with your left foot and move your hips to the right. Hold this position and take a few deep breaths. Then repeat this action on the other side.

5, warrior style 2, standing on the yoga mat, feet shoulder width apart, hands on both sides of the body. The right foot moves in the direction of the left foot, the left arm extends forward and the right arm extends backward. Hold this position and take a few deep breaths. Then repeat this action on the other side.

6, triangle, standing on the yoga mat, feet shoulder-width apart, hands on both sides of the body. The body leans to the right, the right foot moves outward, the left hand extends upward, and the right hand extends downward. Hold this position and take a few deep breaths. Then repeat this action on the other side.

7. Twist the side corner and stand on the yoga mat, with your feet shoulder-width apart and your hands at your sides. The body leans to the right, the right foot moves outward, the left hand extends upward, and the right hand extends downward. Then twist your body to the left, while your left hand is down and your right hand is up. Hold this position and take a few deep breaths. Then repeat this action on the other side.

8, mountain style, standing on the yoga mat, feet together or apart shoulder width, hands on both sides of the body. Belly in, chest out, eyes straight ahead. Keep this position.

The benefits of yoga are as follows:

1, enhance the flexibility of the body: Yoga posture can help enhance the flexibility of the body and make it more flexible. Through some stretching and bending actions, you can relax muscles and joints, increase the flexibility of joints and make your body softer. Improve body posture: Yoga posture helps to improve body posture.

2. Enhance cardiopulmonary function: Yoga breathing control helps to enhance cardiopulmonary function. Through deep breathing and slow breathing, increase vital capacity and improve cardiopulmonary endurance, thus improving the functions of respiratory system and circulatory system. Relieve stress and anxiety: Yoga meditation and relaxation can help relieve stress and anxiety.