Bend your knees, sit on the bed or cushion, hold the soles of your feet with your hands, and pay attention to keeping your back straight and your heels close to the inner thighs.
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Inhale naturally, raise your head, stretch your spine, then exhale naturally, lean forward and keep your forehead as close to the bed as possible. Keep exercising for a minute. Pay attention to keep your knees close to the bed when you do it. After finishing the action, relax your legs by straightening and shaking.
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Sit on the bed or cushion with your back straight, as shown in the figure. Put your left leg in your right hip and your right foot across your left knee, so that your right foot is in front of your left knee and your right hand is behind your waist.
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Then raise your arms horizontally and spread your back, as shown in the figure. Twist your whole upper body to the right and keep your eyes on the right rear side. Note that when twisting, the back must be straight and balanced.
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As shown in the figure, your knees are on the ground, your legs are half kneeling on the bed or mat together, your hands and knees are on the ground, and you keep kneeling. When doing this, pay attention to relaxing your back.
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Inhale naturally, sink your back, tilt your hips slightly, and try to look up.
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Then arch your back, push your spine upward, keep your head as low as possible, and let your chin touch your clavicle. Repeat the whole procedure ten times. Yoga should pay attention to breathing, slow down, and the effect is more obvious.
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