Squat with your feet together for half a squat, with your right elbow against your left knee from the left, lower your body and cross your hands. The greater the twisting range, the lower the squatting posture and the better the effect. Then the right hand touches the ground, and the left arm is lifted as far as possible and extended to the right and rear. Hold this position and breathe three to five times. Then do exercises in the opposite direction.

2. Triangle torsion side extension:

Legs are separated by twice shoulder width, arms are raised horizontally at shoulder height, palms are facing down, left foot points to the left, and right foot is buckled inward. Straighten your legs, exhale and twist your body to the left. The palm of the right hand is attached to the ground outside the left foot, the left arm and the right arm extend upward in a straight line, and the eyes are kept on the fingertip of the left hand. Take two deep breaths and inhale, lift the palm of your right hand off the ground, return to the middle, and adjust your breathing. Then do exercises in the opposite direction.

3. Triangle knee extension:

Legs apart twice shoulder width, arms raised horizontally at shoulder height, palms facing down. The left foot points to the left, the right foot is buckled, the right leg is straight, the left leg is bent to the level of thigh and ground, and the lower leg is vertical. Exhale and twist your body to press your right armpit to the outside of your left knee and your right palm to the outside of your left foot. Twist your back completely, put your left arm on your left ear and look at the fingertips of your left hand. Keep this posture, take two deep breaths, inhale, and leave the palm of your right hand off the ground and return to the middle; Straighten your left leg and adjust your breathing. Then do exercises in the opposite direction.

4. In dogs:

Face down, feet apart, feet behind the ground, palms and fingertips forward on the waist. Inhale, and the cervical vertebra, thoracic vertebra and lumbar vertebra are lifted upward and backward in turn. Clamp your arms, tighten your hips, thighs and knees and leave the ground. After two deep breaths, bend your elbow, relax and return to the ground.

5. Down dog style:

Face down, feet apart, palms and fingertips forward at the waist. Exhale, raise your hips, and point your tailbone at the ceiling. Arms straight, head on the ground, legs straight, feet on the ground. After five deep breaths, stretch forward, relax and return to the ground.

6. Cat Style:

Kneel on your knees with your thighs perpendicular to the ground. Bend forward and stretch your hands forward until your chest touches the ground. After two breaths, relax and return to the ground.

7. Cat-shaped deformation and torsion:

Knees on the ground, apart, thighs perpendicular to the ground. Hold the palm of your right hand on the ground, put your left arm through the right side from below your right arm, put your left shoulder on the ground, and stretch your right arm upward, looking at the direction of your right fingertip. Keep breathing twice. Then do exercises in the opposite direction.

8. Plow:

Lie flat on the mat, stretch your legs up, lift your head back, touch the ground with your toes, and hold your back with your hands. After the posture is stable, put your hands on the ground and breathe naturally.

9. Arch back fish style:

Straighten your legs and lie back. Exhale, elbow on chest, head on the ground. Adjust your breathing, slowly return your body to the starting point and relax.

10. Stick to the ground sideways:

Bend your knees with your legs, put the outside of your right leg on the ground, lie prone on the mat, put your elbows flat on your sides, put your shoulders on the ground, face to the right, and put your left ear on the ground. Adjust your breathing. Then do exercises in the opposite direction.

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