1, Yamagata: Stand, with feet together or apart at hip width, feet outside parallel to each other, legs outside inward, knees up, hips front side up, abdomen inward, hands on both sides of your body, palms outward, let your big arm rotate outward, inhale and stretch your spine, raise your head, exhale and relax your shoulders, stretch your collarbone, keep your eyes forward, and keep breathing for 5-8 times.

2. Tree-style: Stand in a mountain style, shift the center of gravity to your left foot, bend your right knee, abduct your knee, keep your right foot close to the inner side of your left thigh root, point your toes down, lift your breathing arm, stretch your side waist upward, put your hands together, relax your shoulders, and stand upright. You can keep breathing for 5-8 times and change sides.

3. Warrior 2: Stand, with one leg open, the tip of the right foot pointing to the right, the left toe pointing forward, and the buttocks straight. Inhale, raise your hands horizontally, exhale, bend your right knee, keep your calves perpendicular to the ground, and center your hips. Turn your head to look at your right fingertip, keep breathing for 5-8 times, and practice on the opposite side.

4. Double-angle style: Stand with your feet separated by one leg, with your toes facing straight ahead and your feet parallel to each other. Inhale and stretch your spine, exhale and fold your body forward, bend your elbows and hold your hands on the ground, naturally lower your back, find the ground in the center of your head, lift your ischium upward, keep breathing for 5-8 times, and recover.

5. The hero bends forward: kneeling, knees and feet together, legs and feet with their backs to the ground, hips sitting on heels, body bending forward, back naturally relaxing downward, forehead touching the ground, hands straight forward, shoulder width apart, armpits open, and keep breathing for 5-8 times.

6. Down-dog style: Bend forward from the hero, inhale and raise your head, and hook your toes back. Exhale, put your hands on the ground, push your ischium backwards and upwards, stretch your back, push back the root of your thigh, straighten your knees, step down your heels, relax your shoulders, open your armpits and keep breathing for 5-8 times.

7.baddha konasana: Sit up straight, bend your knees, with the soles of your feet facing each other, hold the soles of your feet with both hands, keep your heels close to the perineum, open your knees to the side, inhale and stretch your spine upward, exhale and bend forward, find your abdomen to your feet, keep your back stretched, and stay for 5~8 breaths.

8, supine spine torsion: supine, both hands inhale and lift horizontally, in a straight line with the shoulders, palms up, exhale and bend your knees, knees twist to the left, knees close together, turn your head to look at the fingertips of your right hand, let the spine fully twist, keep 5~8 breaths, and practice on the opposite side.