Part 1: Sit on the floor with your legs apart. Bend the right knee, heel to perineum; Bend the left knee so that the back of the left foot touches the right knee; Turn the trunk to the left and grab the right paw with your right hand; Turn your torso further to the left, put your left arm behind your back and touch your thigh. Turn your head so that your chin is higher than your left shoulder. Turn your torso, shoulders and head, and take a deep breath slowly. Hold your breath for a few seconds, then exhale. There should be no obvious action in the process. End action: the right hand is retracted from the right palm to the left knee, while the trunk leans back and relaxes. Repeat twice on both sides.

Section 2: Stand firm and put your legs together. Raise your hands above your head, take a deep breath, lean forward slowly, let your fingers touch your legs and your nose touch your knees; Exhale, hold this position for 5 seconds, restore, inhale and repeat 4 times.

Section 3: Face down, lie on the floor, take a deep breath slowly, raise your head as high as possible, then tighten your back muscles, slightly support your hands, lift your shoulders, bend your torso backwards, hold your breath, and keep your posture for 7 ~ 13 seconds. Then, exhale slowly and restore.

Fourth quarter: Turn your back to the sky, relax your muscles, slowly lift your legs to make them 90 degrees with your body, support them with your hands, elbows and forearms, and stand upside down. Hold this position for 3 ~ 4 minutes (it can be extended to 10 minutes later). Then recover, relax and take a deep breath slowly through your nose.

Section 5: Sit on the floor, straighten your legs forward, grab your left toe with your right hand, and try to lift it up, and touch the palm of your right hand with your left hand. Hold this position for 1 ~ 2 minutes, and breathe slowly and freely.

Section 6: Lie on your back, hands slightly open, palms touching the ground, legs up 45 degrees, pause, then lift up to 90 degrees with the ground, take a deep breath slowly, and move your legs to your head. Hold this position for a few seconds, then slowly put your legs on your head, touch the ground with your toes, straighten your knees and take a deep breath. Straighten your legs further and lower your knees as low as possible, so that your knees touch your head. Hold this position for a few seconds until you are tired. Then, slowly restore.

Section 7: Stand with your legs apart, palms down, hands at your sides, shoulder height. Slowly tilt your torso to the left and try to reach the soles of your feet. Hold this position for 5 seconds. Then slowly restore. Repeat twice on both sides and breathe freely.

Section 8: Face down, legs together. Palm down at shoulder height, hand under elbow, naturally bending. Raise your body as high as possible and tilt your head back. Breathe freely through your nose. Turn left and you can see the heel of your right foot (legs and hands remain in place, and your lower abdomen leaves the floor). Then, turn right and look at the left heel. Repeat this series of actions: up, left, right and down. Hold in each position for 20 ~ 30 seconds.

Section 9: Squat down, stretch your hands forward, cross your fingers together, palm down, then hang your head and let it touch the floor next to your fingers. Bend your knees slowly so that they leave the floor, lift your legs, gradually straighten out and stand upside down. Hold this position for 5-20 seconds. Then slowly return to the original position. Stand upright for 1 ~ 2 minutes to restore normal blood circulation. When you start training, you can ask others for help. Exhale through the nose.

Section 10: Sit on your knees, with your head leaning back and hanging back, with your head touching the floor and your arms straight along your torso. Hold this position 1 ~ 2 minutes. Take a deep breath slowly and recover.

Gymnastics is added in the second and fifth quarters.

Section 1: Stand upright, separate your feet, straighten your hands, stretch your upper body as much as possible, and repeat for 6 minutes.

Section 2: Sit with your knees in your hands, stretch your waist as far as possible, then hold your chest straight and repeat for 6 minutes.

Section 3: Bend your knees, put your hands on the ground, touch your forehead, try to stretch your neck and make a bow.

The fourth quarter: raise your arms, stand upright, stretch your whole body as far as possible, focusing on the spine and upper and lower limbs, and repeat for 6 minutes.

Section 5: Stand, hold a post or object, squat freely, and stretch your legs in turn for 6 minutes.