First: stand on tiptoe on one leg.
1. Stand up. Inhale, lift your left leg, bend your left knee, put the center of your left foot up at the root of your right thigh, and your hands will naturally droop.
2. When exhaling, bend your right knee, the ischium sinks, and sit down in a controlled way until you sit on the heel of your right foot. Heel up and balance your body with your forefoot.
3. Keep your upper body vertical to the ground, put your hands together on your chest, and breathe normally for about 10 seconds.
4. Relax your hands when inhaling and stand up in a controlled way. The reverse side is the same.
Efficacy: concentrate, relax, improve balance and coordination, and help improve the strength of knee joint.
Second: extend your legs back.
1. Sit up straight with your legs together, with your back straight and your hands relaxed on your thighs.
2. Inhale, slowly raise your hands over your head, put your arms in your ears, and fully lengthen your spine.
3. Exhale slowly. The upper body leans forward toward the toes according to the abdomen, chest, chin and forehead. The knees are kept straight, and the upper body sticks to the thighs as much as possible, and both hands grasp the outside of the soles of the feet. Stay for 3 ~ 5 deep breaths, then slowly inhale and return to the original position.
Efficacy: increase spine elasticity; Fully stretch shoulders, back, hips and legs; * * * abdominal organs, promote blood circulation; Balance the autonomic nervous system and endocrine system, and make your mood calm and stable.
Third: cow face style
1. Sitting posture, keep your spine straight, bend your knees, with your left leg up and your right leg down, your left foot next to your right hip, and your right foot next to your left hip.
2. Raise your right arm over your head, bend your elbows and fingers downward, bend your left arm, bend your elbows and fingers upward, and put your hands behind your back.
3. Keep the spine straight, keep breathing naturally, and feel the spine stretching and chest expansion; Hold for 1 ~ 2 minutes.
4. Stretch your arms when inhaling, lower your arms when exhaling and relax your breathing.
5. The reverse is the same.
Efficacy: make the posture more beautiful, relax the two shoulder joints, stretch the back, and make the muscles of both legs soft and elastic.
Fourth: stand on your shoulders.
1. Lie on your back, legs together, hands at your sides, palms down.
2. Inhale and lift your legs perpendicular to the ground.
3. Exhale, lift your hips, hold up your upper body with your hands and support your back. Your upper body and lower limbs are perpendicular to the ground. Keep breathing normally for 3 ~ 5 minutes.
Efficacy: Nourish legs, spine, neck, abdomen and female reproductive organs. The brain gets more blood supply to help regulate emotions.
Fifth: triangle type
1. Separate your feet twice the shoulder width, inhale, with your left foot 90 degrees outward, your right foot 45 degrees inward, and your body facing forward.
2. Arms flat and palms forward.
3. Inhale and stretch horizontally to the left; Exhale and bend downward with the hip joint as the axis. Touch the ground with your left hand, stretch your right hand upward, look at your right hand, and keep your whole body on a horizontal plane. Keep breathing in this position for 3-5 times.
4. The reverse side is the same.
Efficacy: Stretch the spine laterally, increase the elasticity of crotch, shoulders and thighs, and remove waist fat. Release heat, beauty.
Sixth: One-legged pigeon king style
Exercise:
1. Sitting posture, bend your left knee and put your left heel on your right groin.
2. Bend your right leg backwards, bend your right hand backwards, hold the sole of your right foot, lean your head backwards as far as possible, keep your left arm straight up, keep your balance, and adjust your breathing several times.
3. Relax and recover. The reverse side is the same.
Efficacy: Stretch thighs, groin, psoas, abdomen, chest, shoulders and neck. Improve body heat discharge.