First, a deeply bent upright posture.

Stand up straight, put your legs together, and put your hands on your sides naturally.

2. inhale. Exhale, while bending forward deeply, and sliding your hands down your thighs until you catch your ankles. The head hangs down to the forehead and knees. Hold this position for a few seconds.

3. Inhale, slowly straighten up and return to the posture of action (1). Take a deep breath in yoga, and then repeat the above bending action. The initial bending posture can be repeated three times, and the number of repetitions can be increased appropriately after proficiency.

Special note: when practicing, be careful not to bend forward with the waist as the fulcrum, but with the hip as the fulcrum. Meanwhile, don't be too violent. If you can't let your forehead touch your knees, don't use force, but your head should droop, don't lift, and don't bend your knees. When bending down, focus on the coccyx.

Second, the back extension posture

Lie on your back on the training table, put your arms at your sides, sit up straight and inhale at the same time. Then exhale, bend your torso forward, slowly stretch your arms forward, hold your feet with your hands, elbow down to your knees, and straighten your legs together (Figure 2). Hold this position for a few seconds, then sit up straight and inhale. Exhale and slowly roll back to the supine position. At this point, take a deep breath in yoga, and then repeat the above actions six times.

Special note: don't practice too hard, take it slowly. If your head can't bend over your knees and your hands can't bend to the soles of your feet, you can bend forward with comfort and gradually improve with the progress of exercise. When you roll back to your supine position, you should pay attention to controlling your movements, try to roll every vertebra and let your back land slowly. 、

Third, the posture of the cat with its back hunched.

Kneel on the exercise bench, hold your hands on the ground, straighten your arms and bend your head low. Inhale first, let the abdomen droop to form a "saddle-shaped back" posture, then raise your head and tilt the sacrum upward; Then exhale, arch your back, contract your abdomen, and bend your sacrum downward (Figure 3). Inhale after you finish, and repeat the above actions as often as you feel comfortable.

Special note: while contracting the abdomen and sacrum, we should also tighten the muscles of the hilum and vagina. If the doctor is a rare visitor, he can also do this position during pregnancy.

Fourth, the tortoise posture

1. Kneel on the exercise stool, sit on your heels with your hips, bend your toes backwards, and grasp your heels with both hands (as shown in Figure 4).

2. Inhale first, then exhale, hold your heels with both hands, bend forward, raise your hips, roll forward with your head on the ground, keep your feet on the ground for a few seconds, then inhale again, straighten up, and still sit back with your feet (as shown in Figure 4). This posture can be repeated many times in a comfortable state.

Special note: when doing forward roll, your feet can't leave the ground, just do a symbolic forward roll.

Five, bat posture

1. Sit on the exercise stool, with your legs as far apart as possible, your hands crossed tightly and placed on your left knee. Inhale and exhale. At the same time tighten abdominal muscles. Then lift your torso, lean down to your left foot, stand firm with your feet and put your elbows on both sides of your left knee for a few seconds. (Figure 6) Then release your hand, inhale and return to the starting position.

2. Change the right leg and repeat the above actions. Take a deep breath in yoga after doing the above postures last night. Repeat this way, and the number of repetitions shall be subject to comfort.

3. When you can stretch back and forth easily, do this (Figure 7): Keep your feet as far apart as possible, keep your knees stretched, pull your feet with your hands, bend your head in the direction of the mat, and try to touch the mat with your forehead.

Special attention: keep your legs straight when doing exercises. If you can't hold your feet, try to bend forward, but don't be nervous. You can also put your hand on your calf. In addition, the movement should not be too big, and practice slowly and purposefully. Sit on the mat with your hips flat.

Sixth, strengthen the knowledge of abdominal muscles.

Lie on your back on the training stool, cross your hands behind your head, and straighten your legs together. Inhale and slowly lift your head, arms and shoulders off the ground; At the same time, raise your legs to make them form a 45-degree angle with the ground, and lay your back flat on the ground; Hold your breath and keep this position as long as possible (Figure 8). Then exhale, slowly lower your head, arms and legs and return to the starting position.

Special instructions: Take a deep breath in yoga once, and then start doing it for the second time. This exercise can be repeated five times.

The yoga deep breathing mentioned above: expand the abdomen and then expand the chest. Exhale slowly in the opposite order. The ratio of inspiratory time to expiratory time is 2:3.