This formula can be extended to our waist, back and legs.

Feet apart, about 60 cm, with the tip of the right foot facing outward and the toes of the left foot facing forward. Support your feet to adjust your breathing. When exhaling, the upper body bends to the lower right and the toes buckle to the ground. Keep your legs straight and don't bend. Try bending your body. You can pull your body with your hands, buckle your right ankle with your right hand and your left ankle with your left hand, and keep breathing evenly for about 20 seconds.

Extend the back of the spine by stretching:

Stretching the back can mainly stretch our back muscles, stretch our spine and relax our back after sitting for a day. This action can also put your legs on the ground, put your legs together, hook your toes vertically up and forward, relax your waist and hip muscles, adjust your breathing, and bend your upper body forward and down when you exhale. At this time, your abdomen will have a strong feeling of squeezing, your waist will have a strong feeling of stretching, and your face will rest on your legs. Be careful not to shrug, try to stretch our spine and fully stretch the stiff muscles of the waist and back.

Toe tip type:

Tiptoe stretching focuses on stretching our leg muscles. When doing this pose, the muscles at the back of the calf and thigh will feel torn. Xiaomi himself can't do this posture. Sitting in the office for a long time, let Xiaomi's leg bones and muscles stand up like an old woman. If you are as stiff as Xiaomi, you can try to put your leg on the knee of one leg that touches the ground without raising it to be vertical to the ground. When the softness is improved, the difficulty can be challenged again. Those who can do it will find that this action can effectively stretch the legs and relieve sedentary fatigue.

Inverted head:

Standing upright mainly stretches our back muscles. Handstand is a difficult posture. If the cervical vertebra is not good, choose carefully. Interested friends can try it. However, although the handstand looks difficult, it is still very simple as long as you master the essentials of action. As long as you grasp the center of gravity and keep breathing evenly, you must always tighten your waist and abdomen, otherwise you will easily lose your balance, pull your hips up, stretch your neck and back muscles and joints indefinitely, and adjust your breathing. Xiaomi personally thinks that this posture has the best effect of relaxing the back.

Inverted head:

The handstand mainly stretches the muscles of our shoulders, abdomen and buttocks. In order to maintain balance, it is necessary to concentrate, control the waist, abdomen and buttocks, and pull up the body, which can stretch the whole spine and strengthen the arm strength. Blood reflux can delay aging and activate muscle tissues such as scalp and face. Compared with handstand, handstand needs stronger arm strength. Let's try it with millet.

Crane cicada style:

This pose mainly exercises the strength of arms and wrists. You shouldn't try if you have a wrist injury. It is also a difficult action. I just did the waist, legs and back relaxation pose, and my body has reached a better state. Let's challenge together.

Stand on the ground, feet apart, shoulder width apart, toes forward, slowly squat down, hands folded on your chest, elbows against the inside of your knees. Keep squatting posture, stand on tiptoe, lean forward, keep your back as straight as possible, push the tip of your elbow out forcefully, put your hands and fingers open and flat on the ground, with your fingertips forward and your elbows slightly flexed, adjust your breathing, hold your hands on the ground, and slowly move your center of gravity to your arms so that your feet leave the ground. Hook your feet hard and tighten towards your hips. Keep your body balanced, raise your hips and legs as high as possible, and extend your head downward. Adjust your breathing and stay in this position as long as possible. If you can't support it, you will recover.

Hope to adopt