Put your hands together and stand in front of the yoga mat to pray.

Breathe gently and relax.

Point: Take a deep breath to slow down your body and mind.

Efficacy: concentrate and calm your mind.

Kyphosis:

Spine back, head back.

Key point: Push the hips forward, not at the waist, but throughout the spine.

Efficacy: Stretch abdominal organs, promote digestion and eliminate excess fat. Strengthen the spinal nerve and open the lung lobes.

Spinal extension:

Lean forward, grab the same ankle with both hands, and try to keep your body close to your legs.

Key points: Don't bend your legs, and keep your abdomen, chest and face close to your body.

Efficacy: Efficacy: preventing stomach trouble, promoting digestion, relieving constipation, softening spine and strengthening spinal nerves.

Crescent:

Put your hands on the outside of your feet, step back with your right foot, raise your hands above your head, and then exhale, with your spine bent back and your head tilted back.

Key points: the buttocks sink downward, so that the buttocks can be fully exercised; Left leg in front, right leg in back.

Efficacy: Massage abdominal organs and improve their activity function. Strengthen the muscles and balance of both legs.

Peak type (down dog type):

Step back with your left foot, put your knees together, exhale, press your shoulders down, and try to keep your heels on the ground.

Key points: press your shoulders down and let your upper body fully stretch.

Efficacy:? Strengthen the nerves and muscles of limbs. Bending the spine in the opposite direction to the previous posture is helpful to soften the spine and supply blood to the spinal nerves.

Eight-body throw-in style:

Keep your body shape, bend your elbows slowly, put your knees on the ground, and keep your chest and jaw on the ground.

Key points: chin and chest stick to the ground.

Efficacy: inversion of viscera, promoting self-healing of viscera by self-massage, and strengthening intestinal peristalsis. Strengthen physical coordination.

Cobra pose:

Straighten your arms, prop up your upper body, and touch your knees with your instep; Then exhale, the spine bends backwards, the head leans back and the whole body relaxes.

Key points: put your consciousness on your waist and feel the squeezing and massage of this position on your waist and kidneys.

Efficacy: This posture is very useful for stomach diseases, including indigestion and constipation. Exercise the spine to rejuvenate the spinal nerves.

Peak type (down dog type):

Inhale, lift your hips with your arms, touch the ground with your heels, and double down.

Key points: press your shoulders down and let your upper body fully stretch.

Efficacy:? Strengthen the nerves and muscles of limbs. Bending the spine in the opposite direction to the previous posture is helpful to soften the spine and supply blood to the spinal nerves.

Crescent:

Lift your right leg, step forward with your right foot and put it between your hands; Put your hands together and hold your head high; Then, exhale, the spine bends back and the head leans back.

Key points: the buttocks sink downward, so that the buttocks can be fully exercised; Left leg in front, right leg in back.

Efficacy: Massage abdominal organs and improve their activity function. Strengthen the muscles and balance of both legs.

Spinal extension:

Take a step forward with your left foot, put your knees together, and grab the ankle on the same side with both hands; Exhale, sink, and slowly approach your legs.

Key points: Don't bend your legs, and keep your abdomen, chest and face close to your body.

Efficacy: Efficacy: preventing stomach trouble, promoting digestion, relieving constipation, softening spine and strengthening spinal nerves.

Kyphosis:

Inhale, the arm drives the body to stand upright slowly, exhale, the spine bends backwards, and the head leans back.

Key point: Push the hips forward, not at the waist, but throughout the spine.

Efficacy: Stretch abdominal organs, promote digestion and eliminate excess fat. Strengthen the spinal nerve and open the lung lobes.

Prayer style (mountain style):

Inhale, recover, and put your hands together on your chest. Breathe gently and relax.

Point: Take a deep breath to slow down your body and mind.

Efficacy: concentrate and calm your mind.

Repeat twelve postures:

Repeat the above 12 steps.

Key points: change the position of the left and right feet in the crescent. First, the right foot is in front, and the second crescent is the left foot in front.

Efficacy: Repeating twelve postures can strengthen exercise, and exercise on the left and right sides can balance the body.