1 Windtree: (1) Standing posture. Feet together, chest together. Inhale, put your hands on your head and gently clip your arms between your ears. The spine stretches upward. (2) Exhale, the upper body bends to the left, keeping the body bent in the plane. Keep breathing for 3~5 hours. (3) Inhale and return to the top. Efficacy: Stretch neck, shoulders, arms, trunk and leg muscles. Promote intestinal peristalsis and eliminate constipation. Reduce excess fat at the waist, improve body shape and enhance flexibility.

2. Tree: (1) Standing posture. Stand up straight with your feet together, put your center of gravity on your left foot, bend your right leg, put your right foot board on the inner thigh of your left leg, and cross your hands on your chest. Inhale and raise your hands above your head. Keep breathing for 3~5 hours. (2) exhale. Put your hands back on your chest, put down your right leg and hands, and return to the basic standing posture. (3) Do the same for the other side. Efficacy: strengthen leg muscles, open hips and adjust the shape of spine; Improve balance and concentration.

3. Triangle twist method: (1) Stand with one leg apart, rotate the right foot 90 to the right, and buckle the left foot inward. Inhale and stretch your arms horizontally; Exhale, the upper body is to the right, the left hand is placed on the outside of the right foot, the right arm is extended upward, and it is in a straight line with the left arm. Observe the direction of the fingertip of the right hand. Hold this position and breathe 3 to 5 times. (2) Inhale, first shrink your hands and torso; Exhale, lower your arms and return to your standing position. (3) Do the same for the other side. Efficacy: increase blood supply to lower back, nourish spinal nerves, strengthen back muscles and eliminate back pain. Expand the lungs, massage the abdominal organs and help reduce the fat on the waist line.

4. Waist-to-trunk rotation method: (1) Stand with feet 60~70cm apart. Inhale, stretch your arms to your sides, keep your shoulders level and your palms down. (2) Exhale: Turn the waist on the left side of the body to the limit, keep your feet still, put your right hand on your left shoulder, put your left hand on your back, keep your eyes on the left rear, and keep breathing naturally for 3~5 months. (3) Do the same for the other side. Efficacy: relax spine and back muscles, correct and improve various bad conditions. Eliminate waist fat, eliminate the stiffness of waist and hip joint, and restore its flexibility and flexibility.