1, mountain style

Asana is a perfect warm-up posture, which can concentrate breath and exercise the core.

Take a deep breath and stretch your spine. Exhale and push the ischium into the chair. The legs are at a 90-degree angle. Take another deep breath, exhale, and turn your shoulders down and back. Gently use the core muscles and relax your arms on both sides. Hold this position for about a minute.

2. Sit in the army

Soldiers enter, take a deep breath and raise their arms above their heads. Exhale and turn your shoulders back. You will feel your shoulder joint capsule (a convenient muscle that holds the shoulder joint together) working. Take five deep breaths and then put your arms back to your sides.

Step 3 bend the chair forward

Bending forward will lengthen your spine and stretch your back muscles. Put your palms on your thighs. Keep your spine straight and bend forward when you feel comfortable. To strengthen stretching, let your arms hang loosely on the floor. Keep breathing five times. Inhale when you return to the upright position.

4, strengthen the lateral extension type

This pose can strengthen your chest, lungs and shoulders and stimulate your abdominal muscles.

Open the chest and bend to the right when inhaling. Extend your right arm to the ceiling, look up at your arm, keep breathing for several times, and then repeat on the other side.

5. Simple sitting and twisting

Sit up straight, stretch your spine, raise your arms, and exhale and twist to the right. When you put down your arm, don't just twist your back, move your whole torso. Put your right arm gently on the back of the chair. Gaze at the right shoulder and keep breathing for 5 times. Return to the starting position and repeat on the left.

6.pigeon style

This pose stretches your hips and groin and stimulates your digestive system.

Put your right ankle on your left thigh. Keep your knees aligned with your ankles. Keep breathing for at least 5 times, and then repeat on the other side.

7. Eagle arm

This action can strengthen your arms, open your shoulder joints and increase blood circulation.

Stretch your arms to your sides when inhaling. Exhale and put your arms in front of you. Cross your arms. Inhale and raise your elbow slightly. Exhale, turn your shoulders down and back, and keep breathing several times. Repeat on the other side.

8. Take the cat/cow pose

This action can release pressure and strengthen the back. Sit up straight with your knees above your ankles.

Bull style: inhale, open your chest and roll your shoulder blades down and back. Cat style: exhale, hunchback, abdomen, chin against chest. Tilt your shoulders and head forward. Move back and forth for five breaths.