One-legged back extension

Efficacy: Stretch ligaments, squeeze internal organs, relax back muscles, gently massage abdomen, promote blood circulation of lower body, enhance gastrointestinal function, and eliminate irregular menstruation caused by abdominal congestion.

Basic movements: 1, sitting on the bed, with the right foot bent at a 90-degree angle with the left foot, the heel of the right foot resting on the crotch, and the toes sticking to the inner thigh of the left foot.

2. Inhale, raise your arms, keep your back straight, stretch your hands upward as far as possible, and put your palms inward.

3. Under the drive of the lower basin, exhale, the body slowly stretches forward in the direction of the left foot, the back remains straight, the heel of the left foot is straight, the toes are facing the sky, the shoulders and arms are elongated, and advocate as far as possible until reaching or even exceeding the position of the left palm.

4. Inhale, straighten your back again, and then slowly stretch your upper body forward while exhaling, first the abdomen, then the chest and face, and finally the forehead is attached to the left calf, and your hands hold the outside of your left palm.

5. Keep this posture for 30-60 seconds, practice with comfort as the limit, then gently reverse the order to restore the sitting posture, and then repeat the above steps with the other foot.

Corner seat

Efficacy: This posture promotes blood circulation in the pelvic region, relaxes the buttocks, helps to regulate menstruation, makes it regular, and stimulates ovarian function.

Basic action: 1. Sit on the bed, spread your legs as far as possible, don't feel too hard, keep your legs straight, and lay your back thighs and calf flat on the ground.

2. Grasp the two big toes with two thumbs and forefinger, straighten the spine as far as possible, and erect two ribs, Zhang Kuo.

3. Look up, take a deep breath and keep this posture 10- 15 seconds.