Lie flat, legs together, hands at your sides, palms down.
Inhale, bend your knees and lift your legs, perpendicular to your body. Will hit the ground. Hold 10- 15 seconds and breathe slowly and regularly.
When you recover, your knees bend, and you feel your spine unfold and curl one by one, and then your hips stick back to the ground.
Ploughing can thin the abdomen and legs and promote body symmetry.
The second sitting posture and bending posture
Sit on the ground with your legs together, straighten forward, press your knees down, stretch your heels and tilt up.
Lift the sternum, lengthen the spine, relax the shoulders, put your fingertips on your hip joint, and shake your body back and forth to experience that feeling.
Inhale, straighten your arms, raise your head, palms facing each other. Exhale, the hip joint drives the upper body forward, hold your feet with both hands, and be careful not to bend your spine. If you can't finish it, you can use a sports belt to keep this posture to the limit of feeling comfortable.
Take a deep breath, now relax, bend your knees slightly to relax your feet, lower your head close to your knees, relax your spine, close your eyes and take a deep breath. If you feel relaxed enough, inhale, straighten your arms forward, and then look up. Exhale and lower your arms.
The third type of ship
Sitting in the center of the mat for a long time, bending your knees.
Lift your calf and lean back.
Slowly straighten your knees, tighten your legs together and form a "V" shape with your body.
Raise your hands horizontally in front, stretch your spine upward, keep your body balanced and look forward.
The boat shape can shape the lines of abdomen, back and legs, which has the effect of self-cultivation