Practice: lie on your back on the yoga mat, take a deep breath, let your legs bend, your feet face each other, and hold your instep with your hands. Exhale, then try to raise your head, chin and forehead slowly touch your feet, inhale, then relax, exhale, chin and forehead touch your feet for three or four times, and then lie down and relax.
Then swing: this kind of exercise massages and strengthens the buttocks, buttocks and back, which has a good effect on relaxing the stiff back and increasing blood circulation. Helps to relax the stomach and eliminate abdominal qi. Exercise: Lie on your back and straighten your legs. Bend your knees so that your thighs are close to your chest. Two arms holding two legs, fingers crossed. Raise your head, let your body swing back and forth, and be careful not to let your head touch the floor. Swing back and forth three times, and at the end of the third time, take a squat posture. This is a round, repeat five to seven rounds.
There is also the butterfly stroke: this kind of exercise can exercise the pelvis, strengthen the blood circulation of the pelvis, and help to press down the legs and nourish the bladder, kidneys and other organs. So as to improve the skin color, make the skin white and red, effectively stretch the back and crotch, enhance the flexibility of the body, and make your body lines smoother. Practice: straighten your legs, put your feet together, put your hands on your sides and sit on the ground. Hold your feet with your hands and keep your waist straight. Look ahead, bounce up and down like a butterfly, press your knees with your hands and take a deep breath. Put your legs flat on the ground with your elbows, breathe three to five times, and then return to your original position.