The first group of movements: breathing movements
Action essentials: take a deep breath, move your arms up and down with the rhythm of breathing, and enter a state of ecstasy when sitting quietly.
1。 Preparation: Roll up your legs, keep your back straight and put your hands on your knees.
2。 Inhale: When inhaling, the arms will move upward from the back of the waist from both sides, and the arms should be raised above the head, and the head should be lifted with the arms.
3。 Exhale: when exhaling, put your arms down and put them behind your waist.
4。 Still: still, relax, close your eyes, keep your back straight, and put your hands on your knees. Breathe at a constant speed and sit still for 30 seconds.
The second group of movements: leg lifting exercise
Action essentials: Try to keep your legs close to your body when lifting your legs.
1。 Sit cross-legged on the bed, lift your left foot with both hands, slowly lift it to the highest point, then fall back to your right leg, and the right leg repeats.
2。 Sit with your legs crossed, your arms bent outward, your hands and middle fingers facing each other, your body slowly bent forward, your chin as close as possible to your hands, and then get up and sit up straight.
The third group of movements: waist movement
Action essentials: When the upper body and head rotate to the left, the front chest should be as close to the legs as possible.
1。 Sit on the bed, straighten your legs forward, support your arms behind your hips in parallel, shake your legs to relax, bend your left leg on your right leg, lift your left arm on your left knee, and turn around and look forward. After the retraction action, the right side repeats.
2。 Sit cross-legged on the bed, with the front of the left arm and the back of the right arm spread out. At the same time, the left arm wraps around the waist from the left side and the right arm hugs the left knee. After the retraction action, the right side repeats.
The fourth group of movements: neck movement
Action essentials: when the left arm slowly pulls the head to the left, the head should not be forced, but should be relaxed, mainly using the power of the left arm to pull the head to extend the neck.
1。 Sit cross-legged on the bed, sink your shoulders, spread your arms to both sides, cross your left arm over your head, and stick your left palm near your right ear. After it is retracted, repeat it on the right.
2。 Shake your head left and right for a week, raise your arms, put your hands behind your head, cross your fingers around your head and push forward so that your chin sticks to your chest.
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