1, tiger vein

Four-legged posture: right hand inhales, left knee supports, right leg lifts backward, and left hand straightens forward.

2, three-point support type

Enter the flat support, the core begins to exhale, and the right leg is lifted backwards to breathe for 5 times, and the other side is changed.

03. Dog pose with one leg down

Exit the flat support, push it into the other side of the one-legged dog, and take 5-8 breaths.

04, variant of inclined plate

One leg enters the left leg of the inclined plate from the dog style, bends the knee, turns to the right core, stays for 5 breaths and then switches to the other side to continue.

05-06, Ship Type Variant

Sit, bend your knees and exhale, and tighten your core. Knees slightly off the ground, hands on the front of the calf against each other for 5-8 breaths. Practice five times.

Exhale, tighten the core, straighten your hands up, straighten your legs forward, and completely start the abdominal core to stay for 5-8 breaths.

07- 10, ship type

Put your hips on the ground, clench your fist on your chest and inhale, bend your left leg to the ground and exhale, and lift your right leg forward and stay for 5-8 breaths to change the other side.

Swap the other side

Keep pose 07 posture, try to continue to raise the strength of the starting core and iliopsoas muscle, and breathe 5-8 times.