Stand on the mountain with your feet apart and your hips apart.

Bend your hips, bend your knees, and squat back to the phantom chair.

Arms up, coccyx down.

Inhale, restore the mountain shape, and repeat 10- 12 times.

Physical function: Magic chair can strengthen hips and legs and beautify back lines.

2. Wind-blown tree style

Exit the upper integration and return to the mountain wind.

Inhale and put your right hand straight on your ear.

Exhale, keep your hips still and bend your body to the left.

Stay for 5-8 breaths and change sides.

Body function: Wind blowing trees can stretch both sides of the body and help reduce fat on both sides of the waist.

3. Stand forward and bend down.

Get down from the tree, keep standing and bend forward.

Exhale, tighten the core, and put your feet out eight points.

Bend your hips and knees, squat, and enter a squat posture.

Inhale, restore flexion, and repeat 5-8 times.

Physical function: These two bodies can be connected in series to dynamically stretch the back of thighs, and sedentary people need to practice more.

4. Needle-piercing type

Enter the four-legged support posture and open the right leg side.

Inhale, body to the right, right hand straight.

Exhale, close the core, and pass your right hand through your left armpit.

The right shoulder is on the ground of the midline of the body, and the left hand is straight.

Stay for 8- 10 breaths and switch to the other side.

5. Sphinx/seal style

Put your hands on your elbows and lie down.

Enter the sphinx.

Inhale, stretch your spine and lift your chest off the ground.

Exhale and keep the core slightly contracted.

Or choose the elbow joint to leave the ground and enter the sealed type.

Keep breathing for 8- 10 times, and return to prone position.

6. Low lunge

Exit the downward dog pose and take a step forward with your right leg.

The right calf is vertical to the ground, and the left knee and instep are attached to the ground.

Exhale, retract the core, curl the coccyx, and sink the buttocks.

Stretch your shoulders back and keep breathing for 8- 10 times.

Step 7 start twisting

Exit from the high position, inhale, and turn right with your left foot.

Straighten the left heel and exhale to tighten the core.

Twist your body to the right, with your left hand pointing to the ground and your right hand open upward.

Enter the initial twist and keep breathing for 5-8 times.

Then move 4-5 to the other side to practice.

8, cat and cow style

Hands on the ground. Kneel down. Kneel down.

Exhale to tighten the core, ribs and coccyx.

Push your hands hard on the ground, including arching your chest and your back up.

Inhale and rotate the pelvis forward.

Hold your chest out and stretch your spine one by one.

Repeat 10- 15 times.