Detailed explanation of posture: Lotus sits on the floor, with hands folded backwards, elbows slightly extended backwards, shoulders opened to both sides, and spine kept straight 1-2 minutes.
Second, reduce the difficulty on the basis of splitting, and appropriately increase the stretching action of the back.
Detailed explanation of posture: Sit on the yoga mat, straighten your left foot forward, tighten your toes, bend your right foot backwards, bend your knees 90 degrees, bend your back backwards, hold your right palm with both hands for 1-2 minutes, and practice on the other side for 1-2 minutes.
Three: this action is based on the previous action, stretching the crotch and shoulder and neck.
Detailed explanation of posture: bend your left knee, put your left palm on the root of your right thigh, keep your right foot bent, and put your back backwards. 1-2 minutes. When doing this, stretch your shoulders backwards, keep your body upright, and stretch the roots of your thighs.
Four: This is also a stretching action, pay attention to keep your body stable.
Detailed explanation of posture: Kneel on the yoga mat with your feet together, with your instep against the floor, lift your left foot and straighten it up gradually, hold the sole of your foot with your left hand, straighten your arm, lean back, and hold your right hand on the floor for 1-2 minutes.
Note: When practicing, keep your hands straight and your body stable. At the same time, you can put a towel on your knee to relieve discomfort.