When the dog enters, the right foot gradually adjusts the landing position of the left knee at the rear side, inhales and stretches the back, and the core tightens and exhales, focusing on the stretching feeling in front of the left leg for 10- 15 breaths and reverse exercises.

02 lunge variant

Enter in a low lunge, supported by your right hand, with your right knee slightly bent. Exhale with legs perpendicular to the ground and turn left. Hold your toes with your left hand 10- 15 breaths and practice backwards.

Biangular variant

Stand in, breathe in with your feet wider than your shoulders, put your hands behind your back, breathe from the front of your chest, bend your hips and abdomen, close your shoulder blades, and do 10- 15 breaths.

04 anti-warrior

Warrior 2 enters, keeps the pelvis stable, inhales, stretches his right arm close to his ear, exhales upwards, holds his left knee with his left hand, stretches his side waist 10- 15 breaths, and practices backwards.

05 Half Moon Torsion

Bend forward, touch the ground, inhale with the center of gravity of the right leg, straighten the left leg backward, exhale parallel to the ground, twist the trunk to the right, stretch the right arm 10- 15 breaths, and practice in reverse.

06 Down Dog Style

Cats enter the water, inhale and exhale with soft back, knees off the ground, back and shoulders are stable, and I feel my legs stretch 10- 15 breaths.

07 bow type

Prone in, bend your knees, hold your ankles and inhale, stretch your shoulders and exhale in the chest space, tighten your abdomen and lift 10- 15 breaths from your body.

08 sitting angle type

Sitting on the mountain, open your legs on both sides to inhale and stretch your back, exhale and bend your hips, and keep your toes hooked down to strengthen the flexibility of your hips. Breathe 10- 15.

09 breaststroke

Enter the water like a cat, knees are wider than shoulders, elbows are supported to inhale and relax the back, and the center of gravity of exhalation stretches the buttocks and groin muscles to the sinking depth for 10- 15 breaths.