Action decomposition: 1, sitting on the ground, legs straight forward. Keep your knees straight, and keep your knees, ankles, heels and big toes together. 2. Exhale and extend your right arm to your left foot. Twist the right forearm and wrist of the right hand so that the thumb of the right hand points to the ground and the little finger is up. Then grab the outside of your left foot with your right hand. Keep breathing. 3. Now exhale, with the left arm extending over the right forearm and the left wrist raised. Turn your left forearm and wrist so that your left thumb points to the ground and your little finger points up. Hold the outside of your right foot with your left hand and keep breathing.

4. Exhale, bend and support your elbows outward, twist your torso 90 degrees to the left, and keep breathing. Inhale, exhale, move your head between your arms and raise your head. The back of the right upper arm is placed on the left knee near the armpit. Try to put your right rib on your left thigh. Due to the distortion of the side of the trunk, breathing will become rapid. Hold this position for 20 seconds. 5. Inhale, release your hand and return your torso to its original position. Now twist the trunk to the right, and repeat the above actions at the same time on the other side.

Efficacy: This pose can strengthen abdominal organs and keep them alive. At the same time, it also strengthens the kidney, restores the vitality of the whole spine and enhances digestive function. Torsion of trunk side stimulates blood circulation of spine and relieves back pain.

Yoga standing, hand grasping and foot stretching

Action decomposition: 1, sitting on the ground, legs straight forward. Bend your knees and keep your feet close to your hips. 2. Grab your toes with your hands, exhale, lift your legs, straighten your knees, lift your kneecaps, keep your hips balanced, and press your spine down as much as possible. 3. After mastering the balance, loosen your toes and grab your heels.

4. After you can easily finish this pose, lock your fingers behind your outstretched feet and keep your balance. Then, without affecting the position of your legs, put your head and trunk close to your legs, stretch your neck upward, and put your forehead on your knees when exhaling. Now stretch your legs and spine to the limit. Hold this pose for 30 seconds and breathe normally. 4. Inhale, loosen your hands, bend your legs and rest on the ground.

Efficacy: help balance. The legs are fully extended to make the thighs and calves more symmetrical. In addition, it can prevent hernia and relieve severe back pain.