An eagle standing on one leg
Practice parts: shoulders, back, thighs, buttocks. Stand naturally, put your legs together, look forward, do abdominal breathing for 3 times, and imagine yourself as an eagle who just flew back to rest. Put your right arm on the bed and cross your arms on your chest; After taking a deep breath, bend your elbows and keep your palms facing each other. If you can't completely touch the palm of your hand, you can touch the fingertips first, and then you can easily "high-five" after the back muscles are further stretched. After the body is stable, lift the left leg around the front of the right leg and stop the back of the left leg to the right calf; Knees slightly bent, upper body slightly forward, hips slightly backward, the whole body's center of gravity on the right leg; If standing on one foot can't keep your body stable, your left toe can touch the ground to keep balance. Breathe steadily. After maintaining this posture 1 min, change the left leg to support the body and repeat the above actions. Do it 3 times on each side, keeping your upper body straight and not hunched.
Simple crocodile style
Take a kneeling position on all fours, with palms on the ground, hands shoulder width apart, legs naturally open, knees and pelvis width apart, the back of pelvis on the ground, and look forward. Bend your elbows and sink your chest so that your chest is as close to the ground as possible without touching it. After the abdomen is forcibly tightened, inhale deeply and then return to the action 1. Sit your hips on your heels, put your hands forward, stretch your arms as straight as possible, and rest your forehead on the ground like a baby. Repeat the action for about 10~ 15 times.
Pozitia Copirui
Function: Sit on the heel and lie down forward, pull the upper body forward like a piece of paper, keep breathing for 3 seconds, vomit for 4 seconds, and adjust according to your personal situation. Pay attention to rest and try to get your upper arms off the ground. Sit on your knees with your hips on your heels, your thumbs crossed, and keep your back straight after taking a deep breath. Exhale, lower your upper body slowly, and keep stretching forward, but * * * can't leave your heel. Pay attention to the strength of the upper arm and don't rest completely flat on the ground.
Simple table type
Sitting posture: put your hands behind the pelvis, point your fingertips at your hips, put your palms firmly on the floor, bend your knees to the same width as the pelvis, put your feet firmly on the floor, inhale deeply, hold your chest out, push your shoulders back and look forward. After stepping on your hands and feet firmly, push your hips up so that your thighs, stomach and chest are as horizontal as possible and your chin is slightly adducted. Exhale and relax, then return to the action 1, and repeat the action 1~2 for about 10~ 15 times.
Cattle and cat style
Function: In the process of deep inhalation and deep exhalation, the spine, including coccygeal vertebra to cervical vertebra, can stretch slowly and deeply, which is suitable for people with low back pain and pregnant women. Hands are slightly wider than shoulder width, knees are shoulder width apart, toes point to the ground and hold the upper body off the ground with arms. The upper body is in a straight line and 90 degrees with arms and legs. Take a deep breath first. Exhale, starting from the abdomen, slowly put down the ribs and chest, and finally extend your head upwards. The upper body feels like a scroll, and the head is the last lifting action. Inhale deeply, the abdominal output is tightened, which drives the ribs and chest to contract inward, the back arches to the highest, and finally the head sinks and the line of sight looks at the navel.
Cattle face and hand shape
Sit cross-legged, straighten your spine, stretch your arms as far as possible to the ceiling, palms facing each other. Straighten the crista vertebrae, bend the right elbow to touch the center of the scapula as much as possible, hold the right elbow with your left hand and gently pull it to the left, so that your right arm is as close to your ear as possible and feel the extension of your right upper arm. Keep your right hand still, bend your left elbow around your back, lock your fingertips, and pull with your right finger. Look straight ahead, keep your posture for about 10~ 12 breaths, put your hands down and relax, and then do the other side.
Stand on tiptoe and squat down.
Stand naturally, separate your feet, and do abdominal breathing for 3 times, and your mood will gradually calm down. Hands forward to shoulder height, fingers together, palms down; The muscles of the shoulders and upper back are tight, and the arms are stretched forward as far as possible; Keep your neck straight, don't bend forward with the extension of your arms, and pay attention to avoid hunchback. After breathing smoothly, stand on tiptoe and support your whole body with only your toes on the ground; If you can't keep your balance in this position, you can keep your heel off the ground first. After three abdominal breaths, chest out and abdomen in, facing forward. While the whole upper body is upright, the knees are bent, the body slowly sinks, and the hips sit in a "squatting posture" shape until the thighs are parallel to the ground. After holding for 30 seconds, return to the starting position, and repeat for 3 times after breathing smoothly.