1, lie on your back, bend your legs, keep your heels as close to your hips as possible, and separate your knees.
2. Turn your wrist by hand and put it on both sides of your head. Fingertips rush to shoulders, palms support the ground.
3. Inhale, lift your body off the ground with your arms and back, and touch the ground with your head.
4. Continue to push your hips and abdomen upwards, straighten your arms, relax your head and neck, and arch the whole person. Do your best.
5. Exhale when recovering, bend your elbow, slowly put your head on the floor, then put your back, thighs and calves on the floor in turn, breathe evenly, bend your knees around your calves, and adjust and relax.
Expand:
A set of 12 basic movements in yoga;
1, posture 1, prayer exercise: stand upright with feet together. Put your hands together on your chest. Relax all over. Take a good breath. Benefits: establish a state of concentration and tranquility and prepare for the exercises to be done.
2, posture 2, outstretched arm (arms up) practice: the upper arm is raised above the head, and the two arms are shoulder width apart. Lift your head and upper body slightly back. Breathe: inhale when your arms are raised. Benefits: Stretch abdominal organs, thereby eliminating excess fat and improving digestion. Exercise arm and shoulder muscles. Strengthen the spinal nerve and open the lung lobes.
3, posture 3, forward bending (hand touching foot) practice: the body bends forward until the hand or finger touches the sides of the foot, or the ground in front of the foot. Touch your leg with your forehead, but don't pull it. Keep your knees straight. Breathing: Exhale when you lean forward. Try to contract the abdomen in the last position and exhale as much as possible. Benefits: It helps to eliminate or prevent stomach or abdominal diseases and reduce excess abdominal fat. Improve digestion. Helps to eliminate constipation, make the spine soft and strengthen the spinal nerves.
4, posture 4, riding (crescent) practice: try to extend your right leg backwards. Bend your left leg at the same time, but keep your right foot still. Keep your arms straight and stay in the original position. At the end of the action, the body weight should be supported by hands, left foot, right knee and right toe. The last posture, head back, back arched, eyes up. Breathing: Breathe in when the right leg is extended backwards. Benefits: Massage abdominal organs and improve their activity function. Strengthen the muscles of both legs and achieve nerve balance.
5, posture 5, mountain (peak) exercise: legs straight, feet together, prone forward, hips in the air, head low, so that it is located between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position. Breathing: straighten your legs and exhale when bending your torso.
Benefits: strengthen the nerves and muscles of the arms and legs. Bend the spine in the direction opposite to the previous posture, thus further contributing to the softness of the spine. Strengthen spinal nerves and supply fresh blood.