Badha konasana

Posture 1: Sit on the bed, bend your knees and face each other. Grasp your feet with both hands, straighten your spine and keep your heels close to your perineum.

Posture 2: Inhale, raise your head and stretch your spine. Exhale, lean forward, keep your forehead as close to the bed as possible, and keep breathing normally for one minute.

Tip: Try to keep your knees close to the bed surface. After the action, straighten your legs and shake to relax.

Efficacy: keep kidney, prostate and bladder healthy; At the same time, it is also very beneficial to women, which can regulate irregular menstruation and relieve dysmenorrhea.

Leg extension

Posture 1: Sit on the bed, legs straight, feet close together, hands holding toes.

Posture 2: Inhale and straighten your spine. Exhale, bend your elbows, stretch your upper body forward, and keep your chest and abdomen close to your legs. Breathe normally and keep it for at least one minute.

Tip: Keep your legs straight and keep your abdomen, chest and forehead as close to your legs as possible.

Efficacy: It is very beneficial to abdominal organs, strengthening kidney, activating the whole spine and improving digestive function. At the same time, it can promote blood circulation in the lower body.

Spinal torsion

Posture 1: Put the left leg on the right hip and the right foot across the left knee, so that the right foot is placed in front of the left knee; Stand up straight and sit on the bed.

Posture 2: Inhale, raise your arms horizontally and stretch your spine. Exhale, twist the abdomen, shoulders and head to the right, and put your hands together on your chest; Breathe normally and look to the right rear.

Tip: When rotating, keep the spine straight and keep balance.

Efficacy: It can eliminate backache and lumbocrural pain caused by sedentary; In torsion, it can strengthen neck muscles, liver and spleen, effectively relieve shoulder and neck fatigue, and correct bad postures such as hunchback and shoulder buckle.

Cat stretching

Posture 1: Support the bed with both hands and knees, keep kneeling and relax your back.

Posture 2: Inhale, sink your back and look up at the ceiling.

Posture 3: Exhale, arch your back, push your spine up, look down at your abdomen, and put your chin against your collarbone.

Repeat the whole set of movements for ten rounds.

Tip: Pay attention to breathing, and the effect of slowing down is more obvious.

Efficacy: Soft and elastic spine, reduce waist fat, beautify hip shape, strengthen abdominal blood circulation and relieve low back pain.