The first action: simple pigeon action
Inhale and look up. Put your right knee and calf behind your hands. The whole hip sinks, the left foot back pressure is flat, and the left thigh is attached to the ground. Open the right calf, parallel to the front end of the cushion, hold your hands on the ground when inhaling, hold your chest out, and slowly move forward when exhaling. The whole lower abdomen and chest are flat on the right calf, and stay here to breathe for ten times. If your hip joint is not flexible enough, you can shrink your calf slightly to make the angle between the big calf and the small calf smaller. Take a deep breath. Feel the extension of the lateral right hip and the opening of the whole hip. Sink a little bit on the left side of your body, so that your left hip is facing the ground, and your left rib and chest are sinking to the floor to keep your body level. Relax your shoulders and neck. Inhale and look up. Go on with the other leg.
The second action: elbow support kneeling posture hip movement.
Hands on the ground, chest out. When exhaling, push your palms to the ground, your hips back, and your left knee back. Let's start with a four-corner bench, elbows on the ground, fists in both hands, toes hooked on the ground, and stabilize the pelvis. Stretch your right leg backward, with the tip of your right foot pointing to your left, and draw a diagonal line to the upper right when exhaling. Repeat, exhale upward and inhale downward.
Tighten your right hip every time you go up, lift it obliquely upward, and gently drop your toes on the left side when you go down. Exhale again and lower your right knee. Switch to the other side to continue.
The third measure: dynamic grasshopper movement
Prepare the dynamic locust style. Legs backward, pelvis slowly landing, prone on the floor. Put your hands on the outside of your body, palms up and foreheads down. Make a fist with both hands, lift your hips slightly, put your fist under your groin as a support, and relax your shoulders.
Inhale, lift your legs, alternate, keep your legs breathing, and continue to speed up slightly. Tighten the hips and the back of thighs, keep them stable, exhale for the last time, drop your legs back to the ground, pull out your hands, and spread your whole palm.
The fourth action: cow face and leg action
Turn your forehead to the floor, put your hands on both sides of your chest, inhale and push your arms straight, exhale and put your hips back, starting with the four-corner bench pose. Stretch your left knee between your hands, contract your right leg forward, adjust your left knee forward, put your right knee above your left thigh, overlap your knees as completely as possible, touch the ground with your ischium and extend your back. Adjust your natural breathing state. The next time you exhale, your body slowly folds forward. Feel your abdomen and chest close to your whole right leg. Take a deep breath here and slowly stretch your hip muscles. You can bend your elbows slightly, put your hands on your chin and relax your neck. The whole ischium, completely pressing the ground, imagine the hips and hips on both sides are slowly stretching and opening. Switch to the other side to continue.
These moves have been introduced. If you don't want to worry about pear shape, you must try!