Initial type

This is the basic posture. Before the higher difficulty, practice the basic crutch posture first, which can make the delicate breath flow in the limbs and play the role of revitalizing the skin and every muscle.

1, sitting on the mat, feet together, toes up. Straighten your upper body and press your hands and palms to the ground.

2. Stretch your legs with the strength of your pelvis and legs. You need to take 5- 10 deep breaths. If necessary, you can bend your elbow and adjust your posture.

Finally, put your hands together on your chest and close your eyes to meditate. Imagine that your whole body is stretched, and meditate 1 minute or so.

Swing type

1, Lotus sits, hands on your sides, palms down, take a deep breath, then support your upper body with your arms, concentrate with your hands, hold your breath, try to keep your posture comfortable, swing your body forward or backward (just like swinging), exhale, put your hips back on the floor, and then spread your legs to relax. 2. Repeat for 3-5 times, then relax, straighten your legs, lift them at a 45-degree angle with the ground, and then beat the calf muscles with both hands.

Childish style

1, kneel on the ground, straighten your upper body, and press your thighs on your calves.

2. Bend forward until your forehead touches the ground, your hips sit in the heel direction, your body is completely relaxed, and your hands are placed at your sides and stretched back.

Keep breathing 4- 12 times.

purvottanasana

1, sitting on the mat, legs together, palms on the ground, elbows bent, body slightly backward.

2. Erect the thoracic vertebrae and elbows, keep your eyes on the front, and straighten your legs and toes forward.

3. When inhaling, stand up with your legs, hips and back, leave the ground, put your palms and soles on the ground, and tilt your head backwards. Hold this position for 5- 10 seconds.

Semi-lotus one-legged back extension

1, make a prototype and stretch your legs forward. Bend your right leg and place the sole of your foot on the root of your left thigh.

2. Turn your right hand back as far as possible, lean forward slightly, and grab your left toe with your left hand.

3. The upper body leans forward until the upper body is pressed against the thigh.

Hold this position 10 second, or longer, if you like. Rest for 20 seconds, and then repeat the same exercise with your right leg. Each leg can do one-leg exchange stretching twice.

Kneeling with one leg

1, make a prototype and stretch your legs forward. Bend the right leg so that the right calf is on the right thigh side.

2. Lean forward slightly and grasp the toes of your left foot with both hands.

3. The upper body leans forward until the upper body is pressed on the thigh, and the right hand grabs the left wrist and wraps the left ankle.

Hold this position 10 second, or longer, if you like. Rest for 20 seconds, and then repeat the same exercise with your right leg.

One-leg extension and knee contact

1, make a prototype and stretch your legs forward. Bend your right leg and stick the sole of your foot on the inside of the left thigh root. Lean forward and grab your left toe with both hands.

2. The upper body leans forward until the upper body is pressed on the left leg, and both hands still hold the left toe.

Hold this position 10 second, rest for 20 seconds, and then repeat the same exercise with your right leg.

Fall down, fatty,