Sit naturally, keep your back as straight as possible, close your chin, raise your arms horizontally in front of you, separate your fingers as far as possible, and make a fist when inhaling. Do 10 times. Try to relax your shoulders and neck, and pay attention to the coordination of breathing and movements.

2. Elbow joint movement

Sit naturally, raise your arms horizontally, clench your fists with your hands, keep your elbows as close as possible, and retract your forearms to your chest when exhaling. Do 10 times. Elbows should always be close together.

3. Straight arm extension

Sit on the plate with your hands crossed on your head and your fingers clasped. Inhale and extend your arms upward for about 15 seconds. Relax the shoulder and neck muscles and keep your arms straight.

4, cow face

Sitting posture, knees crossed, feet behind hips, hands behind your back, eyes looking straight up. Avoid stepping on the waist and knees sinking.

5. semi-matsyendrasana

Sitting posture, left foot on the outside of right hip, knee sinking, right foot on the outside of left knee, upper body twisting. Looking forward, the opposite is the same. Keep your body center flat, keep your spine straight, and extend your shoulders outward.

6. Cat stretching

Prone, hands and feet shoulder-width, waist sinking when inhaling, hips looking up, back looking up when exhaling, hips and neck leaning back. Keep your arms straight and pay attention to the coordination of breathing.

One-legged back extension

7. Stretch one leg backward

Sit with your left foot on the inner side of your right thigh, hook your right foot backwards, lean forward and grab your right foot with both hands. Switch to the other side. The kneecaps should be raised and the thigh muscles should be kept tight.

8. Triangle

Stand with your feet shoulder width apart, raise your hands horizontally, then bend down and look at the fingertips above. The opposite is the same. Keep your knees straight and your center of gravity up.

9. Warrior style

Stand with your feet shoulder width apart, raise your hands horizontally, bend your knees, sink your right leg, and your thighs are parallel to the ground. Look at the fingertips of your right hand. Press down hard on the outside of your left foot and straighten your upper body.

Standing forward and down dog posture.

10, stand forward and bend over.

Keep your feet apart, bend over, try to hold your ankles with your hands, and let your head find your toes. Legs straight, shoulders and neck extended.

1 1, down dog type

Landing on all fours, legs together straight, heels down as far as possible, arms straight, palms on the ground, fingers open. The neck muscles must be relaxed.

12, bipedal

Stand with your feet apart, with your toes pointing straight ahead, your upper body leaning forward, and your hands on the extension line of your parallel feet. Stretch your neck by putting your weight between your palms.