Warm-up 1

Sitting cross-legged on the cushion, hands are divided into eight hips, and the muscles on both sides are backward and outward. Stand up straight, with your hands akimbo, the empty cup touches the ground, stretch your spine, sink your shoulders, cross your fingers behind your body, inhale, lift your shoulder blades to the midline of your chest, stretch the front of your neck, exhale with your fingers crossed on your chest, turn your palms forward, bow your head and arch your back, look at your navel, your back is full, and the roots of your inhaled palms are pushed to the sky.

Once again, exchange the position of interlocking fingers, reverse palms, bow your head and arch your back, push your palms forward, let your spine stretch your soft shoulders, let your palms inhale into the sky, stand up straight, put your navel on your back, lift your chest upward, slowly look up at your fingertips, stretch the skin on the front side of your neck, exhale, straighten your head, look forward, push your palms outward, and finally, cross your fingers and push your palms forward.

Action 2: Inhale horizontally, lift your arms, exhale, twist your body to the left, straighten your spine, put your right hand on your left knee, and push your left finger behind your hips. Inhale and stretch your spine, exhale and twist back. Look at the extension line of your back shoulder and keep breathing naturally here three times. Inhale and stretch the spine and exhale from the waist, inhale and straighten, exhale, keep your shoulders down and take three natural deep breaths. Inhale and stretch your spine, exhale and twist more to the right. The twisting of the spine can relieve the pain in the back. Inhale slowly and return to the right, and exhale to return the arm to the side.

Action 3: Keep your arm flat, and guide your body to the far right with your right arm. Exhale and put down your hand, push your fingers to the ground, and keep your left ischium compact on the ground. Inhale and raise your left arm to your ear. Exhale to the ear, find the farthest distance from the fingertip to the ischium, and stretch the left waist. If you want to deepen, bend your right elbow slightly so that your left arm comes behind your ear and look at the ceiling through your left armpit, so that your left shoulder can stretch more. Keep breathing three times, 3,2, 1. Exhale your arms and bring them back to the other side to practice. Let the fingertip of the left hand lead the arm to the farthest place, empty the cup and push the finger to the ground, lift the right arm upward, spread the right shoulder backward, look at the ceiling through the right armpit, keep breathing for three times, and pay attention to let the right ischium sink into the cushion surface. Okay, breathe in and straighten your spine.

Sitting bird king

Now, please put your right arm on the floor, cross your arms, give yourself a big hug, keep this state, let your forearm stand straight, wrap your palms together, inhale and keep your elbows away from your body, stretch your spine and look up at the ceiling, stretch the skin on the front side of your neck, and pay attention to stretching your neck backwards and upwards, and don't wrinkle the back of your head to protect our cervical spine. Exhale, straighten your body, loosen your hands, change your left arm and hold yourself on the sofa, arms around, palms together. Inhale, let your arms guide your upper body, tuck in your abdomen, fold your ribs, stretch your spine backward, keep your elbows away from your body, exhale, straighten your spine and untie your hands.

Please swing your legs backwards, put your palms on your knees, open your hands shoulder-width, open your knees and toes hip-width, breathe in your hips, hold out your chest, raise your head and stretch your spine, exhale your back, lift your spine to the sky, look at your navel, inhale your hips, lift your chest up, then slowly raise your head, stretch your spine upward, look at your eyebrows, and your navel is close to your back to protect your spine from collapsing and exhale.

Inhale, stretch the spine, find the farthest distance from the top of the head to the ischium, use both hands to find the navel to the spine, start the core strength, stabilize the body, exhale and let the tip of the right foot rub the cushion, straighten the right leg backwards, exhale and push the heel to lift the right leg parallel to the ground, look back at the inside of the right thigh, keep the left and right hips on the same plane, press the ground with both hands, shift the center of gravity to the right hand, inhale and lift the left arm upward, and point the thumb to the sky. Push the heel of your right foot to the back wall, let your body stretch and lengthen, exhale and bend your knees, elbow and knee collide, stretch your feet and lift your knees close to your chest, inhale and straighten your arms, straighten your right leg, exhale again, bend your elbows and knees, let your elbows close to your knees, close your mouth, lift your back to the ceiling, inhale and push your arms forward with your heels, exhale and touch your elbows and knees, bow your head and arch your back, stay here for three breaths, and tighten your core. All right, exhale, open, let the fingertips and heels extend to both ends infinitely, bend the toes of the hind legs to find the sky, draw a beautiful arc with your left hand on one side of your body to find the hind legs, grab the inside of your feet or ankles, hook your toes to make your hands and feet pull each other, lift your right thigh up more, and at the same time let your left shoulder pull back, look at the direction of the left curtain, and keep breathing naturally for three times.

We came to the other side to practice ... After the practice, we pushed to the baby rest room and said: This flowing posture can make our spine more flexible, enhance core strength, reduce fat in the waist and abdomen, beautify and tighten our side waist.

Ok, let's push our palms to the ground, hook our toes, keep our hips close to our heels and thighs close to our abdomen, slowly lift our knees off the mat, push our ischium into the sky, then straighten our legs and step on our feet alternately, and come to the first dog in our class. Ten fingers firmly press the pad surface, two arms rotate outward, both sides of the waist stretch, navel moves closer to the back, making the abdomen thinner and longer, and the ischium pushes into the sky with the stretched back.

Exhale and bend your knees to stretch the instep, move the center of gravity forward, let your knees find the tip of your foot, inhale and push your heel up, get off the dog with one leg, exhale and bend your knees to find the outside of the elbow on the same side, exhale and lift your leg back, this time bend your knees to find the elbow on the opposite side, very good, inhale and push your heel up, bend your knees to find the tip of your foot again, hang your right foot forward between your hands, and your thigh is at 90 degrees. Push your toe on the back and lift it on your thigh with force, right. Exhale the navel and start the core backward, let the abdomen leave the thigh, then inhale, let the arms come to the sides of the ears, drive the upper body to stand up straight, let the fingertips point to the sky, the shoulders are away from the ears, the thighs are at 90 degrees, and the knees are between the second and third toes. New friends stay here, old friends let us put our hands together, inhale, lift our chest and bend back slightly, look at our fingertips, exhale, put our hands on our chest, twist from the waist and bend our left elbow. Let the elbow and the outer thigh have a mutual resistance, inhale and stretch the spine, exhale and deepen the twist, lean back, point your right elbow at the ceiling, and keep breathing naturally. Next, exhale, untie your elbow and pull your body back to the right, push your fingers to the ground, lift your hind feet forward a small step, inhale and stretch your spine, exhale to start your core strength, let your abdomen leave your thighs, inhale and lift your arms to your ears, guide your body to stand up straight, and exhale your arms to guide your body to lean forward 45. Bend your right leg, push your heel up, lift your left leg, straighten your right leg, and do a warrior three. Fingertips stretch forward, heels push back, and spine stretches. The core tightens your left thigh and looks at the ceiling, eyes at the floor, keep your body balanced, exhale and hold your hips, and your left foot falls backwards.

Adjust the distance between one leg and two feet, abduct the left foot 15 degrees, hold the hip with your hands, let the right hip pull back, push the left hip forward, keep the two hips on the same plane, hold your chest up at the elbow, look up at the ceiling, keep the front side of the concave back stretched and elongated, exhale from the hip, fold forward and down, and touch the ground with your fingers. Inhale, raise your head and stretch your spine again. Exhale, deepen and bend forward, making your abdomen soft and close to your thighs and chest. Let the middle line of the upper body combine with the inside of the leg, inhale and stretch the spine, exhale and deepen the flexion, and feel the stretching of the hamstring muscle at the back of the right thigh. Pay attention to slight knee flexion without overstretching, with the right hip pulled backward and the left hip pushed forward. Strengthening abduction is a kind of repair posture, which can relieve the tension of our leg and hip muscles, enhance the elasticity of the spine and better flex the spine.

Ok, inhale and stretch your spine, press your palms against the ground, and retract your right foot backwards. We will come to the dog rest, lift your heels three times alternately, and relax the back of your thighs, so that you can lift your heels up on both sides, inhale and lift your left leg up and back, exhale and bend your knees to find the tip of your nose, inhale, straighten your legs up, exhale the next time, bend your knees to find the elbow on the same side, push your palms to the ground, retract your navel backwards, start your core strength, and inhale backwards. Let the knees find the opposite elbow and the thighs close to the abdomen to strengthen the core strength. Exhale your heels and push back and up. Inhale to bring your knees close to your chest, move your center of gravity forward, step between your hands, and inhale to stretch your spine. The big foot on the inside of the front foot is powerful, which activates the power behind it. The arms guide the body to stand up straight, the toes on the back side are strong, the thighs are raised, the legs are clamped to the center line, the right hip is forward, the left hip is backward, and the hands are folded to inhale. Lift your chest to guide your body to bend back slightly, exhale and straighten your upper body, put your hands on your chest, exhale from your waist and twist your body in the direction facing the curtain, so that your right elbow is close to the outside of your left thigh, inhale and stretch your spine, exhale and twist deeply, and your left shoulder leans back, with your elbow pointing to the sky, and keep breathing naturally for three times. The twisting of your spine can promote the detoxification of our digestive system and beautify the curve of your side. Exhale well, unbuckle your fingers and push the ground, take a small step forward with your right foot, toe abduction 15 degrees, hold your hips and elbows with your hands, push your right hips forward, pull your left hips back, inhale, lift your chest and stretch your back upward, exhale, fold your fingers down from your hips, touch the ground, raise your head and chin, stretch your spine again, exhale, stick your abdomen, chest and forehead to the midline of your legs, and clamp your legs inward.

Relax our spine. Inhale, push your hands to the ground, stretch your back, exhale, retract your left foot, come to the next dog and take three breaths. 3. Press your palms on the ground, stretch your back and push your ischium upward. 2. The heel pushes the back of the thigh, the front of the thigh is lifted and pushed back, and the ischium is lifted more to the sky, 65,438+0. The knee socket is soft, but your knee is between two or three toes.

Ok, hips fall on heels, feet touch fingers, knees open, lie on the mat, arms extend forward, let's have a baby rest, hold an empty fist, swing inward and outward to relax the wrist.

Ok, let's push down to the dog combination, with feet half a foot away from the back, spine rolled forward to the inclined plate, arms pushed hard to make the back full, head stretched forward, heel pushed backward, finding the farthest distance between head and foot, stretching to both sides indefinitely, sticking belly button on the back, core retracted upward, exhaling, feet tilted to the right, right hand propped on the ground, facing the curtain, and pushing hard on the lower side of feet, right.