I. king kong sit
Kneel on the mat, knees and feet together, knees and feet behind the ground.
Sit your hips on your heels, curl your tailbone, keep your pelvis straight, keep your spine straight, and naturally put your hands on your knees.
Close your eyes and adjust 5 ~ 8 groups of breathing.
Put your heart back on the mat.
Second, sit and stretch.
Legs crossed, natural sitting posture,
Sciatic straight, spine stand at attention;
Hands are naturally placed on both sides of the body;
When inhaling, raise your left hand over your head from your ear;
When exhaling, the arm drives the body to bend to the right, and the eyes look at the direction of the left arm;
Keep 5 ~ 8 groups breathing and return to normal body, and practice on the opposite side.
Third, the face of the cow
Keep a simple sitting position.
When inhaling, raise your hands horizontally;
When exhaling, put one hand on the other and cross your fingers behind your back.
Keep 5 to 8 breaths on the cow's face.
Fourth, the simple camel style.
Return to King Kong's seat, knees and feet together, hips sitting on heels.
Put your hands about one palm behind your hips, with your fingertips forward.
When inhaling, the spine stretches and the chest opens;
When exhaling, the head and neck drive the spine to extend upward and backward.
Keep 5 ~ 8 groups of simple camel breathing.
All right, back to king kong sit.
Verb (abbreviation for verb) worship style
On the basis of king kong sit,
When inhaling again, the spine stretches;
When exhaling, the body bends forward, hands extend to the top of the head, and the forehead touches the ground;
Hold five to eight breaths in the big worship.
Six, bow type
Lie prone on the mat, with your feet as wide as your pelvis, bend your knees and grab your ankles with both hands.
When inhaling, the spine is extended, the chest is lifted up, the legs are lifted off the ground, and the abdomen and pelvis are pressed to the ground;
When exhaling, keep your legs back away from your hips;
Keep 5 ~ 8 groups of breathing at the bow.
Seven, supine, simply twist the spine.
Lie on your back on the mat, raise your hands horizontally and palms up;
When inhaling, bend your knees and thighs close to your abdomen;
When you exhale, your knees fall to your right and your eyes look in the direction of your left hand.
After keeping breathing for 5 to 8 groups, practice on your knees.
Finally, don't forget to rest for 3-5 minutes.