1, posture 1, prayer exercise: stand upright 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.

2, posture 2, outstretched arm (arms up) practice: the upper arm is raised above the head, and the two arms are 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.

3, posture 3, forward bending (hand touching foot) practice: the body bends forward until the hand or finger touches the sides 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.

4, posture 4, riding (crescent) practice: try to extend your right leg backwards. Bend your left leg at the same time, but keep your right foot 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.

5, posture 5, mountain (peak) exercise: legs straight, feet together, prone forward, hips in the air, head low, so that it is located 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.

6. posture 6. Eight-body throwing (snake attack)

7, posture 7, the body is lowered to the ground, so that the final position of this posture is only 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.

8. The posture is supported by eight or four pillars. Enter from the tablet. Bend your elbows and clamp the sides of your ribs. You can place a one-third high yoga brick directly under your shoulders, and apply force evenly between your fingers and toes to keep your body in line with your heels.

9. The posture is dog-style, with the wrist directly below the shoulder, the instep pressing the chest, the shoulder extending backward and downward, and the back extending upward.

10, posture 10, matsyendrasana, bend your right knee, and step on the mat outside your left knee with your right palm or directly step on your right foot. When inhaling, lift your left arm upward, twist your spine when stretching your back, rest your left elbow on the ground outside your right knee, and look back.

1 1, posture eleven, baddha konasana, knees bent together with the soles of the feet, knees opened to both sides for dynamic exercises, knees bouncing up and down to help open the hips.

12, posture 12, after the bridge lies on your back, bend your knees and step on the ground with your feet. When inhaling, push your hips up and let them leave the ground, try to make your thighs parallel to the ground, press your shoulders down on the ground, let your shoulder blades sink, put your arms straight on the mat, and lock your fingers.