The first style of St. Maric
1, sit on the ground and straighten your legs forward.
2. The left leg is bent, the heel of the left foot is as close to the perineum as possible, the left calf is vertical to the ground, the left hand is placed on the left knee, and the right foot is straight.
3. Exhale, bend forward, and bypass the left tibia and left thigh with your left hand.
4. Continue to stretch backwards along the back edge of the left hand, inhale, and stretch backwards with the right hand to grab the left wrist. If you can't catch a person with your left wrist, you can hold each other with two palms or cross your fingers, and slowly turn your spine and neck to the left, depending on your physical fitness, and don't force it.
5. After completing the action, slowly return to action 3 and action 2, then return to action 1 and practice the other side.
Ostrich style
1, basic station
2. Spread your feet slightly, exhale, bend forward, and grasp the big toes of your left and right feet with your thumb, forefinger and middle finger.
3. Inhale, look up, don't droop your shoulders, lean forward from the pelvic part, arch your back upwards, bend slightly, and straighten your knees; If you can't catch your toes when you bend forward, you can catch your calves.
4. Keep breathing in this position for two or three times, then exhale, slowly return to action 2, and then return to action 1.
arch form
1, prone, hands on your sides, palms up, feet together.
2, bend your knees, try to recover your hips with your calves, and stretch your hands back to grab your feet or ankles.
3. Inhale, slowly lift the upper body, exhale, and lift your feet up. Remember to clamp your hips and lift them hard. After completing the action, keep breathing deeply for about 5 seconds.
Shoulder varus
1. Lie on your back with your hands flat at your sides and palms down.
2. Hold the sides of the lower back with both hands, support the trunk and lift your legs.
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