The first type: lateral waist extension
Practice: sit cross-legged, hold the pillows on both sides with both hands and raise them above your head. Inhale and stretch upward, exhale and bend to one side, and keep breathing twice. Inhale and restore, and do the same on the other side of exhalation. Efficacy: Stretch the muscles on both sides of the waist and relax the spine.
The second type: shoulder stretching
Practice: Kneel down and grab the pillow at the back of your body with both hands. When inhaling, lift your arms up and keep breathing twice. Exhale, twist your upper body to one side and keep breathing twice. Inhale and restore, and repeat the same action on the opposite side. Efficacy: Through the connection of the pillow, the arm can be stretched upward to the extreme, fully releasing the tension in the scapula area. Achieve the effect of instantly relaxing the brain.
The third type: stretching the back of the legs.
Practice: Sit with your legs stretched forward and your pillow on your legs. When exhaling, press the upper body to the pillow, tilt your head to one side, and keep breathing for 5 times. Recover when inhaling. Efficacy: Pillows can fill the distance between the upper body and the legs, better eliminate the pressure on the legs and promote sleep.
The fourth kind: locust type
Practice: prone, pillow under the chest, hands crossed under the jaw. Inhale, push up with one leg, and keep breathing for 3 times. Take a deep breath and repeat the same action on the opposite side. Efficacy: Tighten buttocks, shape buttocks lines, relax gluteus maximus, and push energy to spine. In my spare time, as long as I take my pillow home, I can "play" fitness just like in the gym.