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2010, all legs


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half spinal twist

Lotus practice:

1. sitting, legs straight forward, bending his left leg on the right thigh, the soles of the feet upward.

2. breath, left arm reach, left hand right foot toe, upper body to the right, the right arm close to the back of the waist to the left of the right hand Lanzhu.

3. inhale, then exhale, while the head and upper torso to the right as far as possible, maintaining natural breathing 20 seconds, switch sides.





triangle rotating type

practice:

1. natural stance, feet wide separated; deep breath, arms held parallel to the ground, knees straight, right foot to the right degree bend, turn 60 degrees left foot.

2. breath, upper left, bending the trunk down, put his right hand between the legs; right arm and left arm was a vertical line, eyes look at your fingers.

3. extended shoulders and shoulder blades, keeping 10 to 30 seconds; breath, close your hands first, then close the trunk, the last two feet back. Then change direction.

Note: The time should be maintained on both sides of the same.





cat arched style

practice:

1. kneel, sit on heels after the hips,LV monogram,keeping upper body upright, hands naturally on the legs, shoulders, arms relaxed .

2. lift the buttocks, knees, hands and shoulder width, supporting the ground.

3. inhale, rise, Ta Yao, fall back, buttocks upward tilt. For 5 ~ 10 seconds.

4. breath, bow, spine arched, Arch, maintain 5 to 10 seconds.

Note: Repeat 5 to 10 times, relax.





fish type

practice:

1. lying down, legs straight and close together.

2. inhale, arch the back, to lift the torso off the floor, chest on the top, looked up, gently let the head close to the ground.

3. arms straight, palms together was like, lift your feet off the ground at the same time.





side angle stretch type

practice:

1. stand for the front, legs apart to Lateral Raise hands shoulder high, palms down. Open 90 degrees outside right foot, left foot back 30 degrees, breath, right knee bent, thigh parallel to the ground, left knee knee extension.

2. along the inside lower right arm and right leg, hand on the inside foot on the ground. Face upward turn, left arm extended forward to the head, upper arm affixed temple site.

3. to maintain 30 to 60 seconds,LV damier,smooth breathing, inhale up, repeat other side.

Note: The extension of the back and spine focus; chest and back to the top of the stretch and ultimately do the chest, hip, arm forming a straight line.





simplify the spinal twist type

practice:

1. sitting, legs straight; hands flat on the floor, slightly behind the hips, fingers, hands out, the left hand moved across his legs, placed his right hand before.

2. to the outside of his left foot on right knee, right palm to further stretch the back, breathing, head turned to the right as far as possible, thereby twisting spine.

3. He has no respiratory gas to maintain this position for several seconds; breath, put the trunk back in situ; for the other side.

Note: Do not bend back.