1, lie on your back with your shoulders open. Sit in the middle of the mat, bend your knees, keep your legs apart, put your feet on the surface of the mat, put the yoga circle vertically under the sternum, bend your elbows on your ears for 2 minutes 1-2 minutes, then open your hands beside your body, with your arms at 90 degrees and your forearms attached to the surface of the mat 1-2 minutes.

2, supine baddha konasana. The soles of your feet are opposite, and your arms are naturally placed at your sides. Yoga circles can be placed in different ways, and you can do different degrees of open exercises. The first type: the yoga circle is flat on the back of the sternum; The second type: put one yoga circle horizontally on the back of the head and the other horizontally in the middle of the spine; The third type: put another yoga circle vertically on the back of the head.

3. Open your shoulders and open your back. Kneel in the middle of the mat, with your legs width apart, exhale and put your body back and forth. When you bend over, put your hands on the yoga circle and put them behind the shoulder and spleen bones. 1-2 minutes. Then overlap the two yoga circles, straighten your right arm, put your right hand on the yoga circle, and tuck in your abdomen. Start from the abdomen, chest and head, turn the whole body to the right and open it, and hold the ground with your left hand 1-2 minutes. Practice on the other side