1, keep a prone position, keep your chin close to the ground, keep your feet straight, hook your toes, put your hands flat on your sides, and keep your palms close to the ground.

2, inhale, tiptoe up, knees off the ground, slowly push the hips and waist, waist up. Exhale, then straighten your waist completely and move your toes forward appropriately.

In this process, chin and chest cling to the floor, neck and back cling to each other, and consciousness is concentrated. Keep breathing a few times.

4. Slowly slide your toes backwards, slowly lower your waist to the ground, return to the prone position, relax yourself and repeat the exercise several times.

Asana 2: Hanuman with elbows down.

1. Kneel with your knees together, put your hands in front of you, cross your fingers, open your elbows shoulder width, and make your arms and hands form a triangle and fix your posture.

Put your head in your elbow. In the center of the head, the back of the head is connected with hands, and the eyes look straight at the things behind the feet. Keep your center of gravity stable, slowly straighten your knees and raise your hips.

3. Elbows support the weight and center of gravity of the body and keep the body balanced until the legs are in a straight line with the body.

4. Slowly straighten your legs to both sides to make them parallel to the ground 180 degrees, and tighten your legs to make them parallel to the ground.

5. Keep breathing in this position for 3-5 times.

Asana 3, handstand

1, keep the mountain posture, keep your arms straight up, and bend your upper body down until your palms are close to the ground, similar to the downward dog posture.

2, arm force, slowly support the body's center of gravity, tighten the thigh muscles, lift the hips hard, lift the left leg upward, and point the right foot to the ground.

3. The toes of your right foot are off the ground, straighten your feet and lift your toes. Abdomen and thigh muscles, feet together stretch, make the whole body as vertical as possible.

4. Keep your center of gravity and breathe in this position for 3-5 times.

Asana 4: Side Plate Style

1. Mountain stance, feet slightly apart, arms hanging down naturally.

2. Stretch your arms upward and tilt your upper body downward with your arms until your palms are close to the ground and your soles are close to the ground.

3. The whole body leans to the right, the right palm supports the ground, the left hand pinches the waist, and only the right hand and the right foot maintain balance.

5. Slowly lift the left leg and the left hand upward, and keep the upper body straight until the left ankle is supported by the left hand and the toes are stretched straight.

6. Keep breathing in this position for 3-5 times and keep breathing steady.

Asana 5: One leg flexion and extension

1, keep the mountain standing, keep your upper body straight, and naturally hang your arms at your sides.

2. Lift the left heel, put your toes on the ground, and focus on your right foot. At this time, your center of gravity moves to the right.

3. Lift your left foot so that the sole of your foot is close to the inside of your right thigh and your toes are facing down.

4. Keep your hips straight ahead, with your left knee facing the left outside and your hands crossed on your chest.

5. Stand firm, raise your arm, raise your head, and lean to the lower left until your palm touches the ground and your left knee is facing for the last time. Hold this position and breathe a few times.

Asana 6: Crane Zen.

1, keep squatting, with hands shoulder width apart, elbows bent and upper body straight.

2. Put the outside of your knee on the inside of your arm, stand on tiptoe, lean forward slowly, and look up.

3. Support your body with your arms, lift your toes off the ground, lean forward further, lift your hips, and keep your hands balanced.

4. Keep breathing for 3-5 times, and then return to the starting position.