1. Hemiform

Preparation posture: sit on the ground, legs straight forward, parallel to each other, back straight, palms on the ground, breathing normally.

Increase the practice steps of yoga movements: put one leg straight on the ground, and bend the other leg from the knee and slowly move backwards. Move the heel of the bent leg between the knee and ankle of the other straight leg. Then, put the heel on the outside of this foot and press the heel on the straight leg. Bend your legs and knees up. Raise the hand with the straight leg side parallel to the straight leg. Then grasp the position of the bent leg and the heel close to the straight leg. Buckle the knee of the bent leg backwards with your arm. If the palm can't hold the straight leg, then the finger can touch it or put it near the center point. Raise your other hand and put your palm on your waist. Hold your waist up with your thumb and forefinger, then bend your elbow arm at 90 degrees to your straight leg. At this time, the neck and back should be straight (straight). Exhale slowly and twist your waist, chest, neck and head with the help of bent elbow arms, so that you can reach it effortlessly. In the process of turning, the bent elbow turns 90 degrees, while the head and upper body turn 180 degrees. For example, if you sit facing east and then turn right, your face will face south first and then west. At this point, your outstretched leg still faces the east. Turn to the maximum, hold your breath and keep this state 10 second. At this time, your spine should be straight and your line of sight should reach the farthest distance. Inhale slowly and slowly turn back to the ready position. Loosen your arms with the back button, straighten your legs, relax your body, and rest with your palms on the ground 10 second. After the rest, follow the steps and repeat the exercise with the other leg.

Daily exercise: Exercise your legs alternately 4- 10 times a day, with a maximum of 10 times.

2. Victory Gas Making Method (prone position)

There are two ways to improve the success of yoga: 1) standing posture; 2) prone position. The former works best. However, the first method is difficult to do, while the second method is simple.

Preparation posture: people should first know that this exercise is divided into four steps. Exhale through your mouth, inhale through your nostrils, hold your breath and exhale through your mouth.

Practice steps of adding yoga movements:

1. Breathe out all the gases in the body continuously and rapidly through the mouth. The speed of exhalation is like whistling. The gas is exhaled between the lips, and other facial tissues do not move. When doing this exercise, keep your body relaxed. Abdominal contraction when exhaling. When all the gas is exhausted, start the second exercise immediately.

2. Inhale slowly through two nostrils, and don't rush. On the premise of ensuring no effort, breathe in more air during the day, but don't inhale too much. Keep your body relaxed when you do an exercise, and your abdomen will swell when you inhale.

3. At the end of inhalation, hold your breath and do the following actions: keep your toes together and straighten forward, and tighten your legs. The abdomen gradually contracts inward. Spread your hands and tighten your muscles to a moderate level. Then keep this position.

This posture lasts for 3-5 seconds in the first week of training, and can be enhanced to 5- 10 seconds after the second or third week. In short, the longer the breath-holding posture lasts, the better, but it should be based on the principle of feeling comfortable.

4. After the posture lasts for the required time, exhale through the mouth according to the method in the first section. Breathe out smoothly, continuously and in a controlled way. Don't worry. When exhaling, relax the muscles of all parts of the body from top to bottom. Relax your chest, then relax your abdomen, thighs, calves and hands in turn. When the air in the body is exhausted, the muscles of the whole body should relax at the same time. At this point, you have completed a successful gasification method. Rest for 5-6 seconds.

5. Inhale and exhale through the nostrils at rest. After the break, repeat the above method.

Daily exercise: practice on the first day and do it three times. Four times the next day and five times the third day. Don't exercise more than 5 times at a time, which is the maximum number of times allowed for each exercise. If someone wants to make gas twice a day, the interval is 8 hours. Remember, you are trying to control your breathing in this way. This work should not be rushed. Morning and evening are the best practice time I recommend.

Step 3: Reverse bow

Preparation posture: lie flat, abdomen on the ground, arms straight at your sides. One cheek is close to the ground, and the legs and ankles are together. Breathe normally. Bend your feet from your knees, keep your heels close to your hips, and grab your ankles with your left and right hands. If it is difficult for your hands to touch your ankles, you can scratch your toes instead. Then firmly grasp the ankles or toes of the letters, knees and ankles are close to each other, and one side is flat on the cheek. This is the preparation posture of anti-bow.

Increase the practice steps of yoga movements: take a deep breath slowly and hold your breath. At the end of inhalation, the head is raised and straightened. Before long, I started pulling my legs back. Don't worry when you pull it back. Pay attention to be slow and gentle when doing this action. Pull back as far as possible, this action can keep the chest, neck and head up. Look at the sky, knees together and stick to the ground. Be careful not to let your knees off the ground. If possible, your ankles can be close together. Hold your breath, keep the above posture 10 second, exhale at the same time, and put your head and chest down to the ground. Touch your head to the ground, stick your cheek to the ground, let go of your ankle and slowly return to the ground. At this point, it has been completed. Rest 10 second, and repeat this position again.

Daily exercise: only exercise 3-9 times a day. If some practitioners find it difficult to hold their ankles together, it is suggested that they only hold one ankle for practice in the first few days. When practicing one ankle in reverse bow posture, breathe, lean back, pause posture, recover and other steps. It's the same as holding two ankles. The difference is that when one leg bends backward, the other leg should touch the ground. It is relatively easy to practice only one ankle at a time.

Step 3 knock on your knees

Practice steps of increasing yoga movements: breathe naturally after the left knee is staggered by 3CM, put the two heels on the outside of the hip, sit the hip firmly between the two feet, keep the upper body vertical, and straighten your arms to inhale. Sit firmly on your hips and put your feet on your sides. According to the main points of prone position, the upper body leans forward, and the hands move forward when exhaling. Bow your forehead, push your hands forward, get up slowly, and return to the posture of 1. This action is repeated 10 to about 30 times.

5. Auxiliary bed gymnastics every day

Lie on your back, straighten your legs, straighten your arms to the top of your head, and spit out three dirty gases. Inhale deeply through your nose, try to close your abdomen and stretch your whole body as hard as possible. Exhale and abdomen slowly, return your hands to your thighs, relax and keep relaxed and natural, and do it five times in a row. You lie on your back in bed, your legs are straight and close together, and your whole body is relaxed. Put your hands flat under your neck, inhale through your nose, tuck in your abdomen, hold your breath, and sit up straight. Straighten your legs, press your head down to your knees three times, then exhale and relax. Lie down again, relax for a while, sit up again as above and do it eight times in a row. Lie on your back in bed with your legs straight, together and relaxed. Put your hands flat on your thighs. First bend the left leg so that the knee is close to the abdomen. Put your arms around your knees. Try to roll the lower body (including below the waist) to the right for three times, and keep the chest, head and neck in supine position. Then stretch your left leg, bend your right leg and roll it to the left three times, as above, and restore your supine position. Roll left and right once in a row.

Lie on your back on the bed, keep your legs straight together, relax, put your hands on both sides of your thighs and keep your left leg straight. First lift the right leg and keep it at 90 degrees with the upper body, so that the lifted right foot draws a circle in the air for eight times, then lower the right leg and lift the left leg. Draw a circle in the air with the left leg as above, and turn forward and backward eight times each. I hope it helps you.