1. Simple sitting posture+meditation:

Sit on the mat, cross your legs, relax naturally, stretch your spine, sit on the mat with your hands folded on your chest, adjust your breathing and meditate for 3-5 minutes.

2. Yamagata:

Stand, feet together, thighs tightened and pushed back, spine extended, pelvis slightly turned back, groin opened, chest opened, ribs recovered, hands extended downward, shoulders slightly opened back, eyes looking straight ahead.

3. Stand forward and bend over:

Stand in the mountains, put your feet together, inhale, stretch your spine, exhale, bend forward and downward from your groin, put your hands in front of your body or hold your heels backwards, and keep your abdomen close to your thighs and breathe for 5-8 times.

4. Triangle:

Stand in the mountain style, with your feet open at an appropriate distance, your left foot open 90 degrees outward, with the heel of your left foot facing the arch of your right foot. Inhale and stretch your spine, lift your outer thighs upward, lift your hands horizontally, exhale and bend to the right, put your left hand on the outer side of your left foot, and stretch your right hand upward, and keep breathing for 5-8 times, and change to the other side.

5.？ Warrior type 2:

Stand in the mountain style, with your feet open for about one leg, your right foot turned 90 degrees outward, your left foot slightly buckled, your right heel aligned with the arch of your left foot, inhale and stretch your spine, raise your hands horizontally, exhale and bend your right knee downward, keep your legs at 90 degrees and switch to the other side.