1, tree-shaped: standing in a mountain style, with the right knee bent, the right foot placed at the root of the left thigh, the knees spread outward, the arms extended upward and closed, holding for 5-8 breaths, and moving to the other side.
2. Phantom chair style: Stand in a mountain style, with feet as wide as hips, inhale, raise your hands over your head, stretch your side waist, exhale, and bend your hips and knees. It feels like sitting in a chair with your thighs pushed back and your knees trying not to exceed your toes.
3. Warrior 2: Stand in a mountain style, with your feet separated by about one leg, your right foot turned 90, your left foot slightly flexed, your right heel aligned with the left arch, your inspiratory spine extended upward, your hands raised horizontally, your right knee bent outward, your thigh turned 90, your right fingertip turned, and you kept breathing for 5-8 times, then turned to the other side.
4. Warrior style: Stand in a mountain style, with your feet about one leg apart, hold your hips with your hands, turn your feet to the right, inhale and stretch your spine, raise your hands over your head and exhale, keep your left leg still, bend your right knee down for 5-8 breaths, and switch to the other side.
5. Cat-cow style: Kneel on the mat, knees open to hip width, hands open to shoulder width, calf and instep touching the ground, inhale, hold your head up and hold your chest out, exhale, pay attention to spine stretching step by step, cooperate with breathing, and dynamically practice 5-8 groups.
6. Down-dog posture: Lie on the mat, put your hands on both sides of your chest, open your feet to hip breadth, exhale, lift your hips, straighten your legs, stretch your spine, straighten your arms, and keep breathing for 5-8 times.
7, flat support: prone on the mat, hands on both sides of the chest, fingertips back to the front toes, heels backward, thigh muscles tightened, hands on the ground, body up, slowly straighten your arms, head, shoulders, hips, ankles in the same plane, tighten your abdomen, eyes to the ground, and keep breathing evenly.