the first paragraph
Stand with your feet shoulder width apart, raise your arms, put your hands straight on your head, hold your head high, tuck in your abdomen and sink your shoulders, and spread your arms back as far as possible.
Keep your feet shoulder width apart, bend your knees, put your arms from top to bottom, tuck your elbows in as far as possible, bow your head, hold your chest out, and tuck in your abdomen.
the second part
Stand with your feet slightly wider than your shoulders, with one leg bent inward and the other upright. Bend your hands on the same side, raise your arms, put your hands straight at the opposite ear, gently pull down the leader, stretch the neck muscles, and focus on the upright leg.
Stand with your legs straight, your body upright, your hands on your head, your stomach in and your chest out, and your eyes looking straight ahead.
the third part
Stand back and forth with your feet, your front legs bent, your center of gravity between your legs, your arms straight and drooping, your shoulders sinking, your head stretching forward and stretching your neck muscles.
The lower limbs are still, the head turns to the bent side of the leg, and the jaw is closed. At the same time, the arms are bent on the waist and the upper body rotates with the head.