Take cat stretching as an example for kneeling posture, and its methods are as follows: (1) King Kong sitting posture, legs are hip width apart, hands are shoulder width apart, arms are straight, instep is close to the ground, and back is kept straight. (2) Inhale, raise your head, lower your waist and lift your hips; Exhale, bow your head, hunch over, tuck in your abdomen, and keep breathing naturally. (3) Repeat for 3-5 times. Restore King Kong sitting posture, adjust breathing and relax. Efficacy: Promote respiration and thyroid metabolism, correct the back, make the spine more elastic, enhance the flexibility of the spine, and nourish the spinal nerves. Full chest, eliminate excess fat in abdomen and waist. It has certain curative effect on irregular menstruation and dysmenorrhea in women.

Prone posture takes cobra posture as an example, and the method is as follows:

(1) Lie prone, feet together, instep on the ground, chin closed, forehead on the ground, elbows bent on both sides of your chest, and adjust your breathing. Inhale, slowly lift your chin, tilt your head upward and backward, slowly lift your upper body off the ground (feel your spine bend backwards one by one, and replace your arms with the strength of your abdominal muscles), touch your navel and abdomen, and look forward. Keep this posture and breathe naturally for 3~5 times.

(2) Continue to inhale, straighten your arms, continue to bend your back, tilt your head back as far as possible, keep your abdomen close to the ground, and look up. Focus on the throat and coccyx, while contracting the hips and relaxing the thighs. Exhale, the upper body slowly recovers, and the order is pelvis, lumbar vertebrae, thoracic vertebrae, cervical vertebrae, chin and forehead. Adjust your breathing and relax. Repeat the exercise three times. Efficacy: Promote thyroid gland and adrenal gland secretion, enhance cardiopulmonary function, relieve body and mind, have curative effect on hypomnesis, improve gastrointestinal function, eliminate constipation, and prevent kidney calculi and female dysfunction. Strengthen shoulder, neck and back muscles. Increase the flexibility of the spine, and have the functions of strengthening the chest, abdomen and back.

Supine position Ship type: (1) Lie on your back with your feet together and your hands at your sides. (2) Inhale and lift the upper body, feet and arms at the same time. Only the hips touch the ground, and the spine and spine are used as fulcrums to keep the body balanced. Keep your hands and legs straight, fingers forward and palms facing each other. Keep breathing in this position for 3 ~ 5 times. (3) Exhale, slowly put your body back on the ground, adjust your breathing and relax. Efficacy: strengthen abdominal muscle strength, eliminate excess fat in abdomen and waist, make thighs longer and waist narrower. Prevent visceral sagging, improve gastrointestinal function, eliminate constipation and strengthen waist. It can relax the body and joints.