Stiff shoulders and neck, shoulders can't even lift the head? Bend down to pick up something and suddenly flash? Sitting in front of the computer all day, my legs are swollen, and even my shoes feel a little crowded? These are all the results of the body being too stiff and the meridians being blocked. When you continue to practice yoga, your body will change with the rising of the sun and the setting of the moon, just like the willow branches swept by the spring breeze become flexible day by day, which will bring not only the regression of the above symptoms, but also your emotions and psychology ... In fact, you will be brand new. Lie prone on the mat, bend your knees, grab your feet backwards with your hands and arms, and breathe quietly for 2-3 times; Lift your knees off the ground, pull up your legs with your arms and drive your chest off the ground at the same time; Raise your head and lean back, and try to support the weight of your body only with your abdomen; Hold the posture for about 20 seconds, return to the initial prone position, relax, and then do it three times. Kneeling posture, knees open to hip breadth, feet up (initial posture, where feet can land, heels up, reducing the difficulty); Hands are naturally placed above the pelvis and the back is straight; Starting from the upper back, slowly bend back, tighten the muscles of thighs, buttocks and abdomen, and face the ceiling; When bending back, put your hands on your heels; Inhale, put your hands behind your body, lift your chest up, keep breathing naturally for 5-8 times, and slowly restore your original posture. Sit on your right hip, with your right foot in front, your knees bent, and your left foot naturally extending backwards; Push your hands slightly to the front of your body, open your fingers and stretch your back upward; The whole upper body lies flat, the chest is as close to the right foot as possible, and the forehead is attached to the ground; Elbows support the ground and palms are closed in front of the head; Keep breathing steadily, stay at 1-2 minutes and then switch to the other side. Spread your feet to twice the shoulder width, and extend your right arm forward to keep it parallel to the ground; After breathing smoothly, lift your left foot backward and hook your left big toe with your left hand; Lift your right arm upward, point diagonally upward, hold your chest high, and keep your eyes on the fingertips of your right hand; Keep the balance 10- 15 seconds and switch to the other side.