Enter the inclined plate, tighten the core, feel the pectoralis major start laterally, align the shoulders with the wrists, tighten the gluteus muscles, and stay for 5-8 breaths.

02, four-column support

Exit from the inclined plate and enter the four-column support type. Bend your elbows with your hands, move your center of gravity down, pay attention to the tightening of your core, and kneel on your knees.

Stay for three breaths, exit from the inclined plate, enter the four-pillar support, bend your elbows with your hands, keep your body center of gravity down, pay attention to the core tightening, and kneel on your knees.

03. Warrior II

Enter the second soldier, stretch your hands to both sides, feel your chest open and your hips straight, stay for 5-8 breaths, and practice on the other side.

04. Torsional triangle stretching type

Quit Warrior II, enter the twisting triangle to stretch, straighten the pelvis, put your left hand on the outside of your right foot to inhale, stretch your spine, open your left hand upward, feel your chest open, stay for 5 breaths, and practice on the other side.

05, half snake type

Lie prone, put your hands on both sides of your chest, inhale, pinch your elbows inward, feel your chest open and your shoulder blades adducted, and stay for 5-8 breaths.

06, bow type

Exit from the semi-snake, enter the bow, bend the calf, grasp the instep backwards with both hands, tighten the core, lift the knees and chest off the ground, feel the chest open, and stay for 5 breaths.