The first movement of the mountain pose is the mountain pose: stand with your legs straight, your feet together or slightly apart, and your arms at your sides. Put your hands together in a prayer position, shoulder abduction, chest out and abdomen in.

Inhale through your nose and straighten your arms to the top of your head.

Diving style: The swallow dives, bending forward, exhaling through the nose, and touching the feet with both hands as much as possible. If you feel that your muscles are too tight, you can bend your knees moderately to protect your back.

Inhale in a forward bending posture, tighten your spine, stand forward in a forward bending posture, straighten your arms, touch the ground with your fingertips, and look ahead.

Exhale in a bracket, move your feet backwards or gently jump into a bracket, arms and legs straight. Keep your back straight for a few seconds, then move like a snake, with your chest and chin on the ground, your arms and elbows close to your sides, and your feet flat.

Cobra pose inhaled, looked up, and at the same time pushed down his arm, trying to stretch his shoulders and upper body upward. This is cobra pose. Eyes up, shoulders back, elbows straight. Tighten the kneecaps and thighs to prevent lifting.

Exhale downward like a dog, showing downward like a dog. Move your hands forward a little more than the shoulder distance, and extend your five fingers to touch the ground to maintain stability. Bend your body and lift your hips so that your body becomes a triangle with your hips as one of its vertices. Relax your neck and shoulders. If you feel that your muscles are too tight, you can bend your knees moderately. Hold this position and take five deep breaths.

Inhale forward, move one foot forward, then move the other foot and look forward. After that, exhale and bend forward.

Inhale, stand up straight, and raise your arms straight above your head.

Stand with your arms at your sides to show your normal standing posture.