Efficacy: Enhance the muscle strength and endurance of both legs, and correct pelvic forward tilt.
Stand in a mountain style, with your feet 2.5 times shoulder width apart, your right foot open 90 degrees outward, your left foot buckled 30 degrees, your right thigh muscles tightened outward, your pelvis stood upright, your navel pointed straight ahead, your breathing arm was lifted sideways, your breathing abdomen core was tightened, your right knee was bent 90 degrees, your calf was perpendicular to the ground directly above your ankle, your thigh was parallel to the ground, your breathing arm remained still, your breathing arm rotated, your palm was up, and your breathing arm rotated back to normal. Keep your arms parallel to your shoulders in a straight line, stretch your hands out hard, feel the confrontation between the two sides, look at the fingertips of your right hand and keep breathing for 3~5 times. Kiki stretches her spine, exhales, releases her hands, straightens her right leg, and exercises on the other side.
Efficacy: enhance leg muscle strength and endurance, and expand chest.
Variant: To realize the second world war, inhale your arms to drive your upper body to move to the right, put your right elbow on your right knee, stretch your left hand upward, exhale through your lower back and your right thigh, stretch your spine with your hands crossed, spread your shoulders, open your chest, exhale to untie your hands, inhale your left arm to drive your upper body to stand upright, exhale to loosen your hands, straighten your right leg, and practice on the other side.
Stand at the front end of the mountain mat, take a small step backwards with your left foot, straighten your pelvis, inhale, hold your arms high above your head, put your palms together, keep your thumb and forefinger still, lock the other three fingers, make a dexterous handprint, exhale and tighten the abdominal core, bend your right knee, take the upper body at the hip as the folding point, and point your fingertips forward. At the same time, lift your right leg, hook your toes backwards, and push back hard to make your arm, body and right leg into the ground. Inhale to stretch the spine, tighten the thigh muscles and straighten the right leg, keep breathing for 3~5 times, exhale to bend the right knee and put down the left leg, inhale to erect the upper body, exhale to release your hands, straighten the right leg and withdraw your left foot, and practice on the other side.
Efficacy: improve attention and balance, and strengthen the strength of legs and abdomen.
When standing in the middle of the mountain, open your feet 2.5 times the shoulder width, open your right foot 90 degrees outward, tighten your right thigh muscles and rotate outward, with your knees and toes facing forward and right. Don't overdo your knees, and adduce your left foot 30 degrees. Straighten your legs, step on the floor mat with the inner and outer edges of your feet, keep your pelvis straight, and point your navel straight ahead. Inhale your arms, lift horizontally and stretch your spine. Exhale with both arms and drive the upper body to translate to the right until it reaches the limit, and put it on the inside of the right foot (if you can't put your right hand on the right calf). Inhale and extend your left hand upward. Look at the fingertips of your left hand. Your shoulders are in a straight line and perpendicular to the ground. Your body is on a plane. Exhale the left arm and stick it to the left ear. Your eyes pass through your left armpit like the ceiling, and keep breathing for 3-5 times.
Efficacy: strengthen ankle and leg strength, correct leg deformity and strengthen chest.
When standing in the middle of the mountain, open your feet 2.5 times the shoulder width, open your right foot 90 degrees outward, tighten your right thigh muscles and rotate outward, with your knees and toes facing forward and right. Don't overdo your knees, and adduce your left foot 30 degrees. Straighten your legs, step on the floor mat with the inner and outer edges of your feet, keep your pelvis straight, and point your navel straight ahead. Inhale, lift your hands horizontally, and exhale. Bend your right knee at a right angle, with your calf perpendicular to the ground just above your ankle, your thigh parallel to the ground, and your knee aligned with the second and third toes. Inhale, stretch the spine, exhale, and the arm drives the upper body to translate to the right until it reaches the limit, and put it on the inside (outside) of the right foot. Inhale, stretch your left hand upward to see the fingertip of your left hand, spread your left shoulder and left hip backward, push your chest forward with your right shoulder and right hip to exhale, stick your left arm to your left ear, look at the ceiling through your left armpit, and keep breathing for 3~5 times. Inhale the left arm to drive the upper body back to the normal hand position and lift it horizontally. Exhale and straighten your right leg, restore your feet and practice on the other side.
Efficacy: Enhance leg muscle strength and endurance, massage abdomen.
Stand in the mountain style, with your left foot backward, your heel buckled, your right foot forward, your hips straight, and your navel straight ahead. Inhale your hands to support your hips, stretch your spine, and exhale to tighten your abdominal core. Fold the upper body forward and down with the hip as the folding point, so that it is parallel to the ground. Inhale to stretch the spine, exhale to twist the upper body to the right, open the chest, put your left hand on the outside of your right foot, and extend your right hand upward. Your arm is in a straight line perpendicular to the ground, and your eyes are on the fingertips of your right hand. Keep breathing for 3~5 times, inhale, open your hands, straighten your upper body, exhale, loosen your hands and retract your left foot, and practice on the other side.
Efficacy: Enhance leg muscle strength and endurance, flexible spine and massage abdomen.
Standing in the mountain posture, the left foot takes a big step backward, the left heel is buckled 30 degrees, the hip is still, the navel points straight ahead, the fingers are locked behind the hands, the spine is stretched by inhaling, the abdominal core is tightened by exhaling, and the hip is folded forward, the abdomen, chest and jaw are placed on the legs, and both hands are looking for the back of the head. Inhale to stretch the spine, exhale to deepen the folding, press your feet down, straighten your legs, tighten your thighs, and lift your knees. Don't overstretch. Keep breathing for 3~5 times. Inhale, stand up straight slowly, exhale, loosen your hands, retract your left foot, and change sides to practice. (enhanced version, hands folded behind your back, anti-prayer).
Efficacy: Stretch the spine, promote blood circulation and improve sleep.
Stand in the mountain style, with your heels leaning against each other and your toes open. Inhale, raise your arms horizontally, and kneel down to the limit. Put your arms around your knees and buckle back. Inhale, stretch your back, fold down, find the floor of your forehead, and don't raise your hips. Keep breathing for 3-5 times. Inhale, put your hands on the ground in front of your body (you can also stand upright), stand upright and exhale.
Efficacy: eliminate constipation, eliminate back pain and promote blood circulation.
When standing in the mountain posture, your feet are 2.5 times apart, which is called shoulder width and toes are retracted. You can inhale, hold your hips with your hands, extend your spine upward, exhale with the width as the folding point, and fold forward and down to be parallel to the ground (menstrual period, hypertension, etc.). You can do it here), inhale and stretch your spine, exhale, fold down and loosen the ground between your feet, with your hands shoulder width apart, your fingertips forward, your hands and feet in line, inhale and raise your head slightly. Look for the ground above your head, look at the ceiling through your crotch, keep your legs straight, and don't overstretch your knees. Look for the ceiling of the buttocks and keep breathing for 3-5 times. Inhale with both hands and slowly support your hips so that your back is parallel to the ground. When inhaling again, stand up, untie your hands and retract your feet inside and outside (strengthen your hands by folding your back, praying backwards or interlocking your fingers behind your back and looking for the back of your head).
Efficacy: enhance leg muscle strength and endurance, flexible hip joint and stretch spine.
Stand on the mountain, with your feet separated by a horizontal fist, inhale and hold your hips with your hands to stretch your spine, exhale and tighten the abdominal core, fold forward and down with your hips as the folding point (during menstruation, high blood pressure can make your back parallel to the ground), buckle your big toes with your forefinger, middle finger and thumb, inhale and raise your head slightly, stretch your spine, exhale and bend your elbows, open outward, fold down deeply, look for thighs in your abdomen, and look for calves and calves on your face, and straighten your legs.
Efficacy: Stretch the posterior thigh ligament and massage the abdomen.
Stand in the mountain style, with your feet shoulder width apart, inhale, hold your hips with your hands to stretch your spine, exhale with your hips as the folding point, and fold forward and down. Lift your feet, put your palms under your feet completely, inhale and slightly raise your head to stretch your spine, take a deep breath and fold down at the same time, bend your elbows between your knees, keep your legs straight and keep your knees from overstretching, find the ceiling with your hips, keep breathing for 3-5 times, inhale and raise your head, release your hands to support your hips, and stand up straight.
Efficacy: Stretch the posterior thigh ligament, massage the abdomen, and nourish the face with blood reflux.
Always sit in a sitting position, move the gluteal muscles backwards, hook your toes backwards, bend your right knee, put your right foot on the ground outside your left knee (do the same side during menstruation), land your feet with your toes forward, inhale and stretch your spine, raise your hands horizontally, palm down, exhale, and tighten your upper body to the right. Bend your left elbow to the outside of your right knee, and stretch your left hand upward, feeling the power confrontation between your right knee and your left elbow. The right hand falls on the back of the right hip in a cup shape, inhaling to stretch the spine, exhaling to deepen and twist, looking to the rear right, keeping the back straight, the spine perpendicular to the ground, the shoulders and chin parallel to the ground, pressing the hip evenly and keeping breathing for 3-5 times. Inhale, straighten your upper body, remove your hands, retract your right leg, and practice on the other side.
Efficacy: Flexible spine, nourishing muscles and nerves, massaging viscera and pelvic muscles.
Samurai sitting posture: always keep sitting posture, with knees bent, with the left hand grasping the right ankle from the lower side of the left leg, with the right foot next to the left hip, and with the right hand grasping the left ankle next to the right hip, knees crossed, hips sitting on the ground, pelvis straight and back straight.
Inhale, the left arm extends from one side to the top of your head, don't shrug your shoulders, exhale and bend your left elbow. Put the fingertip of your left hand down between the two shoulder blades to inhale, and the right arm extends from the side to the top of your head. Exhale and bend your right elbow, and push your left elbow down to the limit with your right hand, then wrap your right hand around your body and lock your fingers between the shoulder blades. Try to push your left elbow behind Baihui point on the top of your head, use your left elbow to find the direction of the ceiling, keep your back straight, and don't press your neck. Inhale, expand the chest, stretch the spine, exhale, let go and lean back, and practice on the other side.
Efficacy: dredge back qi and blood, stretch and relax shoulder and arm muscles, relieve scapulohumeral periarthritis, slim arms, and increase elasticity of pelvis and knee joint.
Butterfly stroke: always sit, bend your knees, put your feet together, open your knees outward, press your heels against your perineum, buckle your toes with your hands, inhale and stretch your back, stretch your spine, exhale, and bounce your knees up and down.
Baddha konasana: Inhale to stretch the spine, exhale to tighten the abdominal core, take the buttocks as the folding point, bend your elbows forward and downward, press your knees down to the ground as much as possible, keep breathing for 3~5 times, inhale and stand up straight, straighten your legs and relax.
Efficacy: Promote pelvic blood circulation and relieve dysmenorrhea.
Legs: Sitting posture: move the gluteal muscles backwards, straighten your legs, hook your toes backwards, inhale, raise your hands over your head, palms facing each other, stretch your spine, exhale, tighten your abdominal core, drive your upper body with your arms, fold your body forward with your hips as the folding point, and grasp your feet with both hands (if you can't grasp them, put them on your calves). Inhale to stretch the spine, exhale to deepen the folding, try to make the lower abdomen stick to the thigh, the chest stick to the knee, the forehead stick to the diameter bone of the calf, the legs are straight, the toes are hooked back, and the back is straight, and keep breathing for 3~5 times. Inhale slightly, raise your head and arms to drive your upper body back to the right, exhale, and put your hands back.
One leg: always keep sitting posture, bend your right knee to open your right hip, put your right palm on the inner side of your left thigh, keep your pelvis straight, hook your left toe to inhale, stretch your arms up, cross your fingers, straighten your back, exhale with the width as the folding point, fold your body forward, try to make your lower abdomen stick to your thigh, your chest stick to your knee, and your forehead stick to your calf, and keep breathing for 3-5 times. Inhale slightly, use your arms to drive your upper body, slowly.
Efficacy: Stretch the posterior ligament of the leg, massage the abdomen, flex the buttocks and improve the digestive function.
Always sit with your hands behind your hips, your fingertips forward, your elbows and forearms folded, your upper body leaning back slightly, your arms perpendicular to the ground, your shoulders away from your ears, your chest pushed forward, your back straight, don't shrug your shoulders, tighten your abdominal core, inhale and stretch your spine, lift your legs up, straighten your feet, exhale, droop your left leg, lift your right leg up and cross it up and down, and keep breathing smoothly.
Efficacy: Reduce abdominal fat in legs, beautify leg lines and strengthen abdominal muscles.
Always sit with your upper body slightly tilted, abdominal core tightened, your back straight, inhale and stretch your spine, raise your hands forward, palms facing each other, exhale and lift your legs off the ground, straighten your knees, straighten your feet, look straight ahead, focus on your coccyx, keep your arms parallel to the ground, and keep your shoulders away from your ears. Don't shrug your shoulders. Keep breathing for 3~5 times, inhale and stretch your spine, exhale and put down your hands and legs, stand up straight and relax your legs.
Efficacy: Improve constipation and dyspepsia, and increase blood circulation.