The 10 movements of lacing beginners are: simple sitting+meditation, mountain style, tree style, triangle style, warrior 2 style, warrior 1 style, cross balance style, Bada yoga style, supine twist style and corpse lifting style.

1, simple meditation+meditation

Sit on the mat with your legs crossed; The body naturally relaxes and the spine stretches; Sit on a solid mat with your hands crossed on your chest; Adjust your breathing and meditate for 3-5 minutes.

2. Yamagata

Stand with your feet together; The thighs are tightened and pushed back, and the spine is extended; Turn the pelvis back slightly and open the groin; Open your chest, retract your ribs, and extend your hands downward; Shoulders slightly back, eyes straight ahead.

3. Tree style

Mountain-style hands support hips, and the center of gravity shifts to the right foot; Bend your left knee and step on the inside of your right leg with your left foot; Lift your arms straight, and your palms are shoulder-width apart; Stretch your back up and relax your shoulders; Abdomen, stay for 5-8 breaths and switch sides.

4. Triangle

Stand in a mountain style with your feet open at an appropriate distance; Open your left foot 90 degrees outward; Left heel to right arch; Inhale and stretch the spine, and lift the outer thigh upward; Raise your hands horizontally, exhale and bend to the right; Put your left hand on the outside of your left foot; Stretch your right hand upward, keep breathing for 5-8 times and switch to the other side.

5. Warrior 2

Stand in a mountain style, with your feet open about longer than one leg; Turn your right foot 90 degrees outward, and buckle your left foot slightly; The heel of the right foot and the arch of the left foot are in a straight line; Inhale and stretch the spine, and raise your hands horizontally; Exhale, the right knee bends downward, making 90 degrees with the thigh; Keep breathing for 5-8 times and switch to the other side.