First, prayer practice: stand up straight and put your 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.

Second, the arm extension (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.

Third, forward flexion (hand touching foot) practice: the body bends forward until the hand or finger touches either side 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. ?

Fourth, riding mode: stretch your right leg backwards as far as possible. Bend your left leg at the same time, but keep it 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 your legs, and you will get a nerve balance.