1, stand and take a deep breath: it can expand vital capacity, enhance circulation and prepare for later exercises.

2, half moon shape: cheer up, stretch the spine, correct the wrong posture, strengthen the waist line, buttocks, thighs, and enhance renal function.

3, clumsy: strong thigh, calf, hip muscles, stretching hip joints, help to relieve low back pain and disc herniation.

4, bird king style: improve body balance, coordination and attention, eliminate residual fat in lower limbs, prevent and eliminate calf muscle spasm.

5, standing head touching knees: improve attention, patience, determination, tighten abdominal and thigh muscles, benefit sciatic nerve, stretch achilles tendon and scapula.

6, standing bow: strong abdomen and thighs. Tighten upper arm, hip and hip muscles. Improve the flexibility and strength of most muscles in the northern summer and the whole body.

7. The third warrior: improve the balance of the body.

8, standing stretching: stretching the muscles behind the thigh and the ligament of the achilles tendon. Promote the function of abdominal organs and glands, improve constipation and sciatica, and make the spine more flexible.

9, triangle: beneficial to every muscle, joint, gland and internal organs of the body. This is the most important posture to strengthen the extension and strength of hip joint and side waist. It can reduce waist circumference and strengthen triceps, trapezius and pectoralis major.