1, pray
Stand in front of the mat in a mountain way.
Beginners' feet are separated and the pelvic width is separated.
Cross your hands on your chest and put your forearms flat.
Close your eyes and adjust several groups of breathing to calm your heart.
2. Raise your arms.
A: On the basis of the previous step.
Inhale and raise your hands above your head (small picture on the left)
Exhale, the arm drives the body up and back (small picture on the right).
This is a set of breaths, and you can also choose to add a set of breaths.
B: on the basis of yamagata.
Inhale and raise your hands above your head.
Exhale, shoulders back, sink.
When inhaling again, stretch your spine.
When exhaling again, the arm drives the chest up and back.
Inhale, and the arm drives the body back to normal (small picture on the left)
Step 3 stand up and bend forward
Then inhale in the previous step and return to the right.
Exhale, the arm drives the body to fold forward and down to its own extent with the hip as the folding point.
Keep breathing for 3~5 groups
In the process of keeping, every time you inhale, your spine stretches, and every time you exhale, your body folds more.
Here's one thing. Beginners can bend their knees slightly. My legs are not straight when I practice now, and I prefer to bend my knees slightly.
Attachment: the hips are folded down.
4. Riding style
On the basis of forward flexion.
Inhale, bend your knees, put your abdomen on your thighs, put your hands on your sides and point to the ground five times (as shown above)
Exhale, step back with your right foot, look at the left calf vertical to the ground, and enter the riding posture (lower left).
Inhale and raise your hands above your head.
Exhale, keeping shoulders and hips down (lower right)
You can keep it like the small picture on the left, or you can do it like the right, depending on your situation.
Attachment: Take your feet back from the front flexion.
Before, a friend in the comment area said that his back knee would hurt when riding. Although the knees land, they are not the foundation and do not bear the weight of the body. It just touches the ground lightly. You should let your instep and ankle press down and share the strength of your knees. You can also put something under your knees, or step on the ground with your toes (see the riding picture below)
Another point is to keep the two hips on a horizontal plane, with the front foot metacarpal buttock pulled back and the rear buttock pushed forward.