Lie on your stomach with your hands under your shoulders and your legs together.

Inhale, gradually curl your arms and stretch your front side upward. Look up with your eyes, connect the pubic touchdown posture, and extend your feet backwards. Connect this posture and breathe abnormally for 6 ~ 8 times. Every time I do this action, the city child hears the sound of the spine above the coccyx being pulled apart, and feels so good that my whole body is scattered. )

Exhale, gradually bend your arms, let the waist, chest and neck return to the sky one by one, and return to the prone position. This pose can be repeated 3 ~ 5 times.

Second, the ship type

Lie on your back with your pillow under your calf.

Inhale, raise your lower body and legs, and breathe four times in a row. Recover when exhaling (if you feel tired, you can hold the edge of the pillow with both hands).

With the help of the weight of the pillow, it can strengthen the contraction of abdominal muscles, reduce fat, stimulate nerves, soothe the nerves and improve the quality of sleep.

Third, the overall locust type.

Practice: prone, the big calf is 90 degrees, and the pillow is sandwiched between the calves; When inhaling, lift the upper body and legs off the ground as much as possible and keep breathing for 4 times; Decreased exhalation.

Leg-clamping pillow can promote the consumption of fat on the inner thigh, shorten the back, increase the comfort after relaxation and solve the problem of poor sleep quality.

Fourth, the inverted type.

Lie on your back, put the pillow under your hips and hands, and stick your legs upright on the wall for 2-5 minutes. It can relieve leg edema, replenish blood to the upper body, treat and prevent varicose veins, and soon feel sleepy.

Fifth, leg stretching.

Lie on your back and put the pillow between your calves. Inhale, lift your legs up 45 degrees and breathe four times in a row. Exhale recovery can improve the condition of small belly. Enhance the strength of the spine and help sleep.

Six, spinal variant

Sit on the ground with your legs bent forward and your back straight. Bend your left leg, put it outside your right leg, and bend your right leg to the left. Put your left hand in the dark and lock your left knee with your right elbow. Exhale, turn your body to the left as far as possible and twist your spine. Turn to the limit and connect this pose for a few seconds. Inhale, turn back to your original position and send out your left leg. The purpose of counter-offer.

Seven, even.

Lie prone on the yoga mat, put your hands on your chest, touch the ground with your toes, and try to support your family. Distribute strength evenly on all palms, tighten the muscles of chest, back, abdomen and buttocks, and make the figure become a straight line.

Put your head forward and feel that the neck of yoga extends infinitely forward from the spine. Look straight at your eyes naturally. Relax your throat and eyes. The horizontal pattern is a special position in the traditional solar cycle pattern. You can also pause for 30 seconds to 60 seconds in the odd drill position.

Eight, holy light breathing method

Begin to meditate in a peaceful yoga posture and close your eyes. When practicing this pranayama, always relax and don't exert yourself at all. First, adjust your breathing to abdominal breathing. You can put your hand on your abdomen and feel the activity of your abdominal muscles.

When exhaling, the abdominal muscles tighten rapidly and the breath is squeezed from the body. When you exhale, you should be able to hear the sound of your nose breathing gently. Rhythmic but not violent. Remember, when you exhale, you feel the inward movement of your abdomen, not the inhalation.