Stand with your hands crossed and watch your step. Slowly lift your right foot to the inner thigh, or try to lift it along the inner leg. Reach your hands to the top of your head, palms together, and try to make the inside of your right leg flush with your pelvis. Hold the posture for 5- 15 seconds.

Exercise purpose: legs and feet, balance.

Kundalini yoga

Sit on your knees with your arms straight and your elbows close to your ears. Hands crossed, forefinger up. Inhale, drive the navel to press against the spine, and then inhale. Repeat for 3 minutes.

Exercise purpose: shoulders, arms and spirit.

Birkeland yoga

Take a hot bath to warm your muscles. Then stand on your feet, stretch your arms up and close your palms. As the arm squeezes the ear, the body stretches upward as much as possible. Keep your eyes on a point in front, bend slowly to the right, and squeeze the cross to the left at the same time, paying attention to the body always facing forward and keeping your arms straight. Hold this position 1 min, and then repeat on the other side.

Exercise purpose: cross the department and shoulder.

Ai Jia yoga

Triangular posture. Stretch your arms to your sides, palms down. Keep your feet apart and align your feet with your fingers. Turn your right foot 90 degrees outward.

Turn your left foot 45 degrees to the right.

. Stretch your body to the right and lower your right hand to your ankle (or with the help of a square).

Exercise purpose: back, legs and legs.