Although everyone advocates practicing yoga now, are you a little confused and don't know where to start? The following set of yoga, "Japanese Worship Popular Edition", is not very difficult. Take some time to practice every day, and the effect will be good. Posture 1: 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. Posture 2: Stretch your arms (arms up) Practice: Raise your upper arms above your head, with your arms 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. Posture 3: Forward flexion (hand touching foot) Practice: Bend 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. Posture 4: Riding mode: Stretch the 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 both legs and achieve nerve balance. Posture 5: Mountain-style exercise: legs straight, feet together, prone forward, hips up in the air, head down, so that it is between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position. Breathing: straighten your legs and exhale when bending your torso. Benefits: strengthen the nerves and muscles of the arms and legs. Bend the spine in the direction opposite to the previous posture, thus further contributing to the softness of the spine. Strengthen spinal nerves and supply fresh blood. Posture 6: Eight-body throw exercise: lower your body to the ground, so that the last position of this posture is only feet and toes, knees, chest, hands and chin touching the ground. Hips and abdomen should be slightly lifted off the ground. Breathing: Hold your breath after exhaling. Benefits: strengthen thigh and arm muscles. Develop breasts. Posture 7: cobra pose's practice: straighten your arms and lift your body from your waist. Head back, this stage is the same as cobra pose's last position. Breathing: Inhale when lifting your body and hunching over. Benefits: Abdominal compression helps to squeeze out congestion from abdominal organs. This posture is very useful for all stomach diseases, including indigestion and defecation. Bend over to exercise the spine, soften muscles and restore the most important spinal nerves. Posture 8: Mountain-style exercise: legs straight, feet together, prone forward, hips up in the air, head down, so that it is between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position. Breathing: straighten your legs and exhale when bending your torso. Benefits: strengthen the nerves and muscles of the arms and legs. Bend the spine in the direction opposite to the previous posture, thus further contributing to the softness of the spine. Strengthen the spinal nerves and provide them with fresh blood. Pose 9: Riding (same as Pose 4) Practice: Bend your left leg so that it faces forward, so that you can get close to your hands. At the same time, lower your right knee to the ground. Breathing: Breathe in when the right leg is backward. Benefits: See Pose 4. Posture 10: Forward flexion (hand touching foot) (same as posture 3) Exercise: Place your right foot next to your left foot, straighten your legs, and try to keep your forehead close to your knees. Don't push if you can't touch your knees, and don't push if you can't bend your legs. Breathe: Exhale when doing this action. Benefits: See pose 3. Posture 1 1: Stretch your arms (arms up) (same as posture 2) Practice: straighten your whole body and raise your arms above your head. Arms are shoulder width apart. Raise your head and put your arms back slightly. Posture 12: Prayer (same as posture 1) Practice: Stand up straight and put your feet together. Put your hands together on your chest. Relax and breathe.