2. Inhale, slowly straighten your arms, and extend the front side of your whole body upward. Keep your eyes up, keep your pubic bone on the ground, and extend your feet back. Keep this posture and breathe normally for 6 ~ 8 times. Every time you do this action, you will hear the sound of the spine above the coccyx being stretched. It feels good to stretch all over! )
3, exhale, slowly bend the arm, let the waist, chest and neck return to the ground in turn, and restore the prone position. This position can be repeated 3 ~ 5 times.
2 boat type 1, sitting posture, straight back, slightly backward back. Feet together, knees and feet bent to the ground, hands under the knees.
2. Inhale, lift your calf to be parallel to the ground, with your toes facing the sky, and then lean back at a 45-degree angle with the ground.
3, abdomen is the key advanced exercise of whole body balance: exhale, lock the heel, the feet are stretched at a 45-degree angle, and the trunk and feet form a "V" shape.
4. Raise your hands, straighten them and be parallel to the ground. Concentrate your trunk strength and straighten your back and chest. Keep your feet together and clamp. Keep breathing naturally. Hold this position for about 10 seconds or longer.
3 matsyendrasana 1, sitting on the ground, legs straight forward, waist straight; Bend your left leg, put it outside your right leg, and bend your right leg to the left.
2. Put your left hand on the ground behind your body and lock your left knee with your right elbow.
3, exhale, try to turn the body to the left, so as to reverse the spine; Turn to the limit.
4 flat type 1, kneeling on the yoga mat, hands on both sides of the chest, toes on the ground, and body propping up.
2. Distribute the strength evenly on the whole palm, and tighten the muscles of the chest, back, abdomen and buttocks to make the body in a straight line.
3. Stretch your head forward and feel that the yoga neck stretches infinitely forward from the spine. Look straight at your eyes naturally. Relax your throat and eyes.
4. Flat posture is a posture in traditional sun worship. Or you can stay as a separate practice posture for 30 seconds to 60 seconds.