Step 1: Aerobic breathing

(1) lying on his back in bed, legs slightly apart. Your head, shoulders, back, waist, hips, legs and heels are all attached to the bed surface. Your whole body stretches naturally, with your hands open and placed on your lower abdomen. Your palm forms an inverted triangle, and you inhale deeply through your nose. Your hand on the lower abdomen is slightly relaxed and floats, so that oxygen can be fully inflated after entering the abdomen.

② Exhale slowly from the nose and mouth, press your hands slightly on your abdomen to make the air exhale fully, and lift your face slightly, but be careful not to float on your lower back.

Step 2: relax actively and negatively.

① Lie on your back, spread your legs, stride 1, 5-2 times shoulder width. Open your arms left and right, palms up, close your eyes and stretch your whole body. Even the eyes, corners of the mouth and eyebrows are fully relaxed and breathe slowly.

(2) Lie prone in the same posture, then stick your body on the wound, with your feet open and your hands and feet up, lean your face to one side according to your comfort, and then close your eyes and breathe.

Extended data

There are six kinds of yoga sitting posture:

Simple sitting posture: first sit on the mat, straighten your feet forward, first bend your right foot on the heel side of your left thigh, and then bend your left calf under your right thigh. Hands can be placed on your knees with wisdom handprints, while keeping your head, neck and trunk in a straight line, and your spine extending upward, so that you can keep your shoulders and arms relaxed and breathe smoothly. Simple sitting posture is beneficial to the flexibility of joints such as thighs and ankles.

Semi-lotus sitting: sitting on the mat, legs together straight, left calf bent, so that the left heel is placed on the heel of the right leg; Bend the right knee, let the right leg retract, put it above the left leg, and rotate the hips outward so that the knee can stick to the ground as much as possible. When praying, you can leave your handprint of wisdom on your knees or on your chest, so that you can exchange your feet and get the same exercise for your legs.

Lotus Sitting: Sit on the mat, straighten your legs forward together, then bend your right calf and buttocks outward, put your right foot on your left thigh, with the soles of your feet facing up, then bend your left calf backward and put your left foot on your right thigh. Your feet are facing up. During the practice, you should keep your shoulders straight, your jaw slightly adducted, and your hands can use dexterous handprints or prayers to keep breathing evenly.

King kong sit: king kong sit is a posture of yoga kneeling, also called Tathagata sitting. Put your legs together, kneel on the mat, sit your hips between your legs, put your hands on the front of your thighs or put them on your chest in prayer, keep your back straight and upward, and keep your instep on the ground. If you hurt your knee or ankle, don't sit like this. King kong sit is good for flexible toes, ankles and knees.

Hero sitting: also known as lightning sitting. Kneel with your legs together on the mat, then separate your calves to a position slightly larger than one shoulder width, put your knees together, and then sit your hips on the ground between your legs, with your feet straight and your hands on your thighs. Keep your back straight, relax your shoulders and breathe evenly. If beginners feel uncomfortable with their knees, don't use force, or add a mat or yoga brick under their hips to relieve the pressure on their knees.

Perfect sitting posture: Perfect sitting posture is a common sitting posture in yoga and is usually regarded as the most important posture by yoga practitioners. This posture helps to clear the meridians. Sit on the ground with your feet together, with your left calf bent, your heel pressed against your perineum, and then your right calf bent backward, with your right foot placed on your left ankle first, and then your right heel pressed against your pubic bone. Place the floor of your right foot between your left thigh and calf, put your hands on your knees or your chest when you pray, keep your back upright, relax your shoulders, breathe smoothly, and practice with your legs crossed. It helps to calm the nerves and is a very good sitting posture for meditation practice.