1. Stand in the center of your body in a mountain style, with your feet raised, your knees and pelvis width apart, and your feet evenly press down from the inside out to your abdomen, hold out your chest, stretch your back straight up, sink your shoulders, keep your chin parallel to the cushion surface, and look forward.

2. The left knee is bent in a tree shape, and the left palm steps on the inner root of the right leg. Stand on the inside and outside of your legs, press the ground hard and evenly, put your hands across your chest and hold them above your head.

3. The triangle is three feet wide between two feet, and the right foot turns right 90 degrees. The heel of the left foot is slightly buckled on the arch of the left foot, with both hands raised horizontally and breath downward. Place your right hand on the outside of your right foot. When you see your fingertips or put yoga bricks on the outside of your right foot, the height can be adjusted by yourself.

4. The soldier's feet are four feet wide, the left foot is 90 degrees abduction, the right foot is buckled at 45 degrees, the outside of the foot is compacted, and the pelvis is turned to the front, so that the pelvis is straight or the right foot is 90 degrees abduction, and the left heel is erected. When the pelvis is straight, raise your hands above your head and close them, and look ahead.

5. The warrior enters the mountain, with his feet four feet wide, his right foot turned to abduction for 90 degrees, his left foot buckled 15 degrees, the outside of his foot compacted and inhaled, his hands raised horizontally, and his fingertips looked ahead.

6. Baby knees open to both sides, slightly wider than shoulders. When the big toes of the feet touch, the hips sit on the heels and the arms are straight forward. If there is no cushion on your forehead, you can put a yoga brick on your forehead. If the hips can't sit on the heels, you can put the pillow under your abdomen.

7. The downward dog style enters from the baby style, with arms straight forward, toes raised on knees, and hips raised upward, so that the ischium extends in the sky direction. More yoga anatomy will be shared with you. Click to follow.

8. Four-column support type enters from the flat plate. Bend your elbows and clamp the sides of your ribs. You can put a one-third high yoga brick under your shoulder. Press your fingers and toes evenly and your body will be in line with your heel.

9. The upper dog type enters from the four-post support, the wrist is directly below the shoulder, the instep is pressed against the chest, the shoulder is extended backward and downward, and the back is extended upward.

10, matsyendrasana bends his right knee, and steps on the mat outside his left knee with his right palm or directly bends his knees with his right palm and steps on the ground. When inhaling, the left arm is lifted upward, and when exhaling, the spine is twisted. His left elbow is resting on the ground outside his right knee, and he looks back.

1 1, baddha konasana bends her knees with the soles of her feet, opens them to both sides for dynamic exercises, and bounces them up and down to help open her hips.

12. After lying on your back on the bridge, bend your knees and step on the ground with your feet. When inhaling, push your hips up and let them leave the ground. Try to make your thighs parallel to the ground, press your shoulders down on the ground, and sink your shoulder blades. Keep your arms straight and your fingers locked on the mat.