Semi-lotus matsyendrasana

Exercise:

1. Sit up straight, keep your legs straight forward, bend your left leg on your right thigh, and put the soles of your feet up.

2. Exhale, stretch your left arm forward, grab your right toe with your left hand, turn your upper body to the right, put your right arm back, and hold the left side of your waist with your right hand.

Triangular rotation type

Exercise:

3. Inhale and exhale. At the same time, turn your head and upper body to the right as far as possible, keep breathing naturally for 20 seconds, and change to the other side.

1. Stand with your feet naturally apart; Inhale deeply, lift your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees and your left foot 60 degrees.

2. Exhale, turn left on the upper body, bend down the trunk, and put your right hand between your feet; The right arm and the left arm are in a vertical line, and the eyes are on the fingertips of the left hand.

3. Stretch the shoulder and scapula 10 ~ 30 seconds; Inhale, first close your hands, then your torso, and finally your feet. And then move in the other direction.

Note: the holding time on both sides should be the same.

Efficacy: Enhance the extensibility of spine, relieve nerve depression and enhance digestive function.

Note: Don't bend over.

Turn your body and touch your toes.

Exercise:

Efficacy: stretching. Strengthen neck muscles, relax shoulder joints, exercise spine and prevent back pain.

Cat bow back type

Exercise:

1. Kneel, sit on your heels with your hips, keep your upper body upright, put your hands on your legs naturally, and relax your shoulders and arms.

2. Lift your hips, kneel on your knees, and hold your hands shoulder-width apart.

3. Inhale, look up, tuck in, and tilt your hips up. Hold for 5 ~ 10 second.

4. Exhale, bow your head, arch your spine and arch your back for 5 ~ 10 seconds.

Note: repeat 5 ~ 10 times to relax.

Efficacy: soften the neck, shoulders, back and waist spine; Nourish female reproductive system, relieve dysmenorrhea, correct leucorrhea and irregular menstruation; Conducive to uterine reset and postpartum recovery; Promote digestion; Improve blood circulation; Eliminate excess abdominal fat.

Fish style

Exercise:

1. Lie flat with your legs straight and together.

2. Inhale, arch your back, lift your trunk off the ground, put your chest on it, look up, and gently press your head against the ground.

3. Keep your arms straight and folded, and lift your feet off the ground.

Efficacy: relax hip joint and stimulate endocrine gland secretion; To get rid of abdominal diseases, constipation should be done after drinking three glasses of water; Regulate thyroid gland and pituitary gland, and promote the normal development of the body; Correct hunchback, irregular menstruation, hemorrhoids and eliminate tension.

Side angle extension type

Exercise:

1. Stand facing forward, with your legs as far apart as possible, and raise your hands horizontally to shoulder height, palms down. Open your right foot 90 degrees outward, retract your left foot 30 degrees, exhale, bend your right knee so that your thigh is parallel to the ground and straighten your left knee.

2. Lower your right arm along the inside of your right leg and put your hand on the ground inside your foot. Face up, left arm to the front of your head, upper arm to your temple.

3. Hold for 30 ~ 60 seconds, breathe steadily, inhale and get up, and repeat on the other side.

Note: concentrate on stretching the back and spine; The chest extends upward and backward, and finally the chest, buttocks and arms form a straight line.

Efficacy: supply and nourish the spine and spinal nerves, and increase the blood supply to the back and spinal nerves by twisting posture. It can also relieve arthritis pain and sciatica; Strengthen the nourishment of ankles, calves, knees and thighs; Reduce waist fat.

Cobra twist

Exercise:

1. Lie on your stomach with your palms flat on the floor at both sides of your chest.

2. Inhale, stretch your arms and lift your body until your arms are completely straight.

3. Turn your head to the right and keep your eyes on your left heel for a few seconds; Then, turn your head to the left and look at the heel of your right foot.

Note: No matter which direction your head turns, your upper body should turn slightly in that direction.

Efficacy: Enhance the elasticity and flexibility of the spine, especially the upper and middle parts of the back. Increase blood circulation of spine and spinal nerves, and stretch neck and shoulder muscles. At the same time, it is especially beneficial to intestinal organs and abdominal organs.

Simplified spinal torsion

Exercise:

1. Sit up straight; Put your hands flat on the ground, slightly behind your hips, fingers outward, and move your left hand first above your legs and then above your right hand.

2. Place your left foot on the outside of your right knee, stretch your right palm further behind you, inhale, and try to turn your head to the right, thus twisting the spine.

3. Hold your breath for a few seconds; Exhale and turn the trunk back to its original position; Switch to the other side.

Note: Don't bend over.

Efficacy: Soften the spine and relieve the pain of neck, back, waist and buttocks; Relax the shoulder joint and increase the range of motion; Abdominal organs are nourished and strengthened to promote digestion.

Shoulder varus

Exercise:

1. Lie on your back, legs together, hands at your sides, palms down.

2. Inhale and lift your legs perpendicular to the ground.

3. Exhale, lift your hips, hold your upper body with your hands and support your back. The upper body and lower limbs are finally perpendicular to the ground, with hands supporting the back and chin against the sternum. Keep breathing normally.

Note: it usually lasts for 3 ~ 5 minutes, and novices can gradually increase from a few seconds. Patients with thyroid gland, hepatosplenomegaly, hypertension and heart disease should not practice. This action is not suitable for menstruation.

Efficacy: Nourish legs, spine, neck, abdomen and female reproductive organs. The brain gets more blood supply, eliminates psychological barriers and helps to relieve asthma and bronchitis.