1, magic chair twist
From the magic chair. Put your hands together on your chest and twist to the left. Keep your knees straight and twist from your abdomen. After 8-1attending breaths, let the chest reach the thumb position. Hands straight to the magic chair again, twisting in the direction of phoenix.
Step 2 bend forward
Yamagata ready, hands forward above your head. Big arms. The palms are opposite, and the spine shoes extend upward. Exhale again Shoulder sinking, with groin as the breaking point, hip flexion and waist down. Hands on both sides of the front store, arms and legs straight.
Step 3: Stretch arm type
Stand up on the mountain, cut your feet and inhale with hip width. Hands above your head, arms on your ears, palms up, shoulders down, eyes looking straight ahead, and breathing 7 times. Exhale and slowly put your hands at your sides.
4. Magic chair style
Feet together. Bend your knees and fold your hands up. Stretch your arms. Keep your knees above your toes. The inside and outside of the foot are equal. Pull back the inner thigh and send your hips back.
5. Cat style
Kneel on the yoga mat on all fours. Inhale and lower your back slowly. Hips naturally tilt upwards. Lift your chest. Slowly raise your head as your spine bends, lengthen your neck, and don't shrug your shoulders. Bend down when inhaling.