Efficacy: keep kidney, prostate and bladder healthy; At the same time, it is also very beneficial to women, which can regulate irregular menstruation, regulate menstrual flow, relieve dysmenorrhea and promote normal ovarian function.

1, sitting posture, arch closed, fingers crossed around toes, upper body straight.

2. Vibrate your knees in the direction of the ground and get as close to the ground as possible.

If knees and calves can lie flat on the floor,

Then go on. If you can't reach it, don't rush to practice the next step.

3. Exhale, lower your upper body, and press your elbows against your calves.

Put your forehead on the floor in front of your feet, inhale and stretch your back.

4, inhale, get up and restore. It can be repeated 6- 10 times.

Spinal torsion

Efficacy: It can quickly eliminate backache and lumbocrural pain caused by sedentary; In torsion, it can strengthen neck muscles, liver and spleen, effectively relieve shoulder and neck fatigue, and correct bad postures such as hunchback and shoulder buckle. Nourish the nervous system.

1. Sitting posture, legs straight forward, arms vertical to the side, upper body straight.

2. Bend the right knee and place the right foot in the left knee.

3. Inhale, the left arm bypasses the right calf, holds the right ankle or instep, puts the right hand behind the hip, and puts the palm on the ground. Exhale, twist your body to the right as far as possible, keep breathing evenly, and stay for 10 second.

4. Inhale, go back to the first step, adjust slightly, and practice the other side.

Cat stretching

Efficacy: Soft and elastic spine, reduce waist fat, beautify hip shape, strengthen abdominal blood circulation and relieve low back pain. Treat dysmenorrhea and correct irregular menstruation.

Step 1 Put your hands and knees on the bed, keep kneeling and relax your back.

Inhale, sink your back and look up at the ceiling.

The third step is to exhale, arch your back, push up your spine, look down at your abdomen, and put your chin against your collarbone. Repeat the whole set of movements for ten rounds.

Tip: Pay attention to breathing, slow down, and the effect will be more obvious.

Lizard style

Efficacy: relieve physical fatigue and remove excess fat on shoulders. Correct hunchback, buckle shoulders and beautify shoulder line. Improve constipation.

Step 1 Put your knees together, kneel on the bed, lean forward, put your chest and abdomen on your legs, and put your forehead on the bed.

The second step is to inhale, raise your head, slide your arms forward and straighten your arms.

Step3 Exhale, stick your chest and chin on the bed as much as possible, tilt your hips, and stick your armpits on the bed as much as possible.

Step 4 Breathe gently 10- 15 seconds.

Tip: When moving your body, always tighten your arm muscles, shift your center of gravity to your chest, relax your shoulders, and stick your chest to the ground. Always keep your thighs perpendicular to the ground.

Leg extension

Efficacy: It is very beneficial to abdominal organs, strengthening kidney, activating the whole spine and improving digestive function. At the same time, it can massage the heart and promote blood circulation in the lower body. Nourish the reproductive system and improve sexual control.

Step 1 Sit on the bed with your legs straight, your feet together, and your toes grasped with both hands.

The second step is to inhale and straighten your spine. Exhale, bend your elbows, stretch your upper body forward, and keep your chest and abdomen close to your legs. Breathe normally and keep it for at least one minute.

Tip: Keep your feet straight and your abdomen, chest and forehead as close as possible to your legs.

Corner seat

Efficacy: Adjusting the skewed pelvis has obvious waist slimming effect, which helps to open the leg ligaments, tighten the leg muscles and beautify the leg shape. Change the symptoms of irregular menstruation. Long-term practice can also make the skin delicate, smooth and full of vitality.

Step 1 Sit down, straighten your feet, slowly spread your legs to the limit, and straighten your knees as much as possible.

Inhale, stretch your arms up and stand up straight.

The third step is to exhale and slowly stretch your arms and upper body forward. Stick the abdomen, chest and chin on the bed surface in turn. Hold this position for about 4 to 12 breaths or more. During the whole process, the spine must be kept stretched.

Tips: There are several changes in the difficulty of "sitting in the corner". Beginners should do according to their own abilities, and don't drag their feet.