Pose 1: keep prone posture, chin on the ground, palms on the ground, legs together and straight, palms on both sides of chest, palms on the ground, hands straight, slowly support upper body, upper body supported by arms, chest open to both sides, head tilted back, chin forward, legs on the ground, toes straight, and keep this posture for several hours.

Posture 2: Bend your knees, knees up, heels close to your hips, upper body straight, hands on your sides, arms moving forward, hands holding your big toes, and your body leaning forward slightly. With the help of the strength of the arm, straighten the arm with the hip as the fulcrum, pull the leg up and keep the legs straight. In the process of stretching your legs up, lean back, keep your legs and arms straight, and keep this posture for several hours.

Posture 3: Lie prone on the yoga mat, with chin, abdomen and legs close to the ground, arms straight forward, heads close to the ground, and arms lifted upward and backward with abdomen as the fulcrum. The first half of the arm is bent upward and backward, and the legs are also lifted upward and backward. Put your arms back so that your palms hold your feet and ankles and keep this position for several hours.

Posture 4: Legs together, knees bent, heels facing backwards, 30cm away from heels, palms on both sides of hips, palms on the ground, abdomen forced, feet off the ground, slowly straightened, close to the upper body, hips supporting the body's center of gravity, palms off the ground, bypassing the knee fossa, hands holding heels, legs close to the chest, upper body slightly bent, so as to keep breathing several times and keep the center of gravity stable.

Posture 5: Keep the posture of mountain standing, the whole body is straight, the arms naturally hang down at the sides of the body, the hands are straight up, the inner sides of the arms are close to the ears, the upper body bends downward and backward with the arms, and the legs bend downward with the upper body;

Until the elbows are close to the ground, the hands and fingers are crossed, and the thighs and upper body are adjusted to form a straight line parallel to the ground. Keep your head on the ground, chin forward, keep this posture for several breaths, and keep your center of gravity stable.