I. matsyendrasana
1, sitting on the ground, legs straight forward, back straight;
2. The left leg is bent, the left foot is placed on the outside of the right leg, and the right leg is bent to the left rear side;
3. Put your left hand on the ground behind your body and lock your left knee with your right elbow;
4, exhale, try to turn the body to the left and back, thus twisting the spine;
5. Turn to the limit and keep this position for a few seconds;
6. Inhale, turn your body back to its original position and retract your left leg; Then do it in the opposite direction.
Second, cobra pose.
1, prone, hands under shoulders, legs together;
2. Inhale, slowly straighten your arms, and extend the front side of your whole 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; Every time you do this action, you will hear the sound of the spine above the coccyx being stretched. It feels good to stretch all over! )
3, exhale, slowly bend the arm, let the waist, chest and neck return to the ground in turn, and restore the prone position. This position can be repeated 3 ~ 5 times.
Third, the flat plate type
1. Kneel on the yoga mat, put your hands on both sides of your chest, touch the ground with your toes, and hold up your body hard;
2. Distribute the strength evenly on the whole palm, tighten the muscles of the chest, back, abdomen and buttocks, and make the body in a straight line;
3. Stretch your head forward and feel that the yoga neck stretches infinitely forward from the spine. Look straight at your eyes naturally. Relax your throat and eyes;
4. Flat plate is one of the traditional forms of sun worship. Or you can stay as a separate practice posture for 30 seconds to 60 seconds.