1. Key points of toe pose: 1. Sit upright on the bed, bend your knees and keep the soles of your feet opposite each other. Grasp your feet with both hands, straighten your spine, and keep your heels close to the perineum. 2. Inhale, raise your head, and stretch your spine. Exhale, bend forward, put your forehead as close to the bed as possible, and keep breathing normally for one minute. Attention: try to keep your knees close to the bed surface. After finishing the movement, straighten your legs and shake and relax. Efficacy: keep kidney, prostate and bladder healthy; It is also very beneficial to women. It can adjust irregular menstruation, regulate menstrual flow, relieve dysmenorrhea, and promote normal ovarian function.
2. Key points of the spine twisting movement: 1. Put the left leg on the right hip, the right foot across the left knee, and put the right foot in front of the left knee; Straighten your spine and sit upright on the bed. 2. Inhale, lift your arms horizontally, and stretch your spine. Exhale, twist the abdomen, shoulders and head to the right, and fold both hands in front of your chest; Breathe normally and keep your eyes on the rear right side. Note: when rotating, keep the spine straight and keep balance. Efficacy: it can quickly eliminate back pain, low back pain and hip pain caused by sitting for a long time; In the process of twisting, the neck muscles, liver and spleen can be strengthened, the shoulder and neck fatigue can be effectively alleviated, and the bad posture such as hunchback and shoulder buckle can be corrected. Nourish the nervous system.
3. Cat stretching action Essentials: 1. Support the bed with both hands and knees, maintain a kneeling posture, and relax the waist and back. 2. Inhale, sink your back and look up at the ceiling. 3. Exhale, arch your back, push your spine upward, look down at your abdomen, and press your chin against your collarbone. Repeat the whole set of actions for ten rounds. Note: pay attention to coordinating with breathing to slow down the speed and make the effect more obvious. Efficacy: soft and flexible spine, reduce waist fat, beautify hip shape, strengthen abdominal blood circulation, and alleviate back pain. Treat dysmenorrhea and correct irregular menstruation.
4. Lizard style action Essentials: 1. Knees together, kneel on the bed, upper body forward, chest and abdomen close to legs, forehead close to the bed. 2. Inhale, raise your head, slide your arms forward, and straighten your arms. 3. Exhale, try to stick your chest and chin to the bed, lift your hips, and push your armpits down to the bed. 4. Breathe gently for 10-15 seconds. Note: when moving the body, the muscles of the upper arm should always be tightened, the center of gravity should be moved to the chest, the shoulders should be relaxed, and the chest should be close to the ground; Keep your thighs perpendicular to the ground. Efficacy: relieve body fatigue and remove excess fat from shoulders. Correct hunchback, buckle shoulders and beautify shoulder lines. Improve constipation.
5. Key points of leg back stretching: 1. Sit upright on the bed, straighten your legs, bring your feet together, and grasp your toes with both hands. 2. Inhale and straighten your spine. Exhale, bend your elbows, extend your upper body forward, and keep your chest and abdomen close to your legs. Breathe normally for at least one minute. Attention: keep your feet straight and keep your abdomen, chest and forehead close to your legs. Efficacy: it is very beneficial to abdominal organs, strengthens kidneys, activates the whole spine, and improves digestive function. At the same time, it can massage the heart and promote the blood circulation of the lower body. Nourish the reproductive system and improve sexual control.
6. Key points of angle sitting: 1. Sit down, keep your feet straight, slowly open your legs to the limit, and straighten your knees as far as possible. 2. Inhale, extend your arms upward, and straighten your back. 3. Exhale and slowly extend your arms and upper body forward. Put abdomen, chest and chin on the bed surface in turn. Hold this position for about 4 to 12 breaths or more. Throughout the process, the spine must remain extended. Note: there are several difficult and easy changes in the “sitting angle pose”. Beginners should carry out it according to their own abilities. Do not drag your legs. Efficacy: adjust the oblique pelvic bone, reduce the waist, help open the leg ligament, tighten the leg muscles, and beautify the leg shape. Change the symptoms of irregular menstruation. Long term persistent practice can also make the skin delicate, smooth and full of vitality.
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