1 Cobra Pose

1. Lie prone, with your hands under your shoulders and your legs together.

2. Inhale, slowly straighten your arms, and stretch the entire front of your body upwards. Look upwards, keep your pubic bone on the ground, and stretch your feet backwards. Maintain this position and breathe normally for 6 to 8 times. (Every time you do this action, you will hear the sound of the vertebrae above the tailbone being stretched. It feels so good to stretch your whole body!)

3. Exhale, slowly bend your arms, and let your waist , chest, and neck return to the ground in turn, returning to the prone position. You can repeat this pose 3 to 5 times.

2 Boat Pose

1. Sit with your back straight and your back slightly backward. Keep your feet close together, bend your knees and put your feet on the ground, and place your hands under your knees.

2. Inhale, lift your calves until they are parallel to the ground, with your toes facing the sky, and then lean your upper body back to form a 45-degree angle with the ground.

3. Tighten the abdomen to balance the entire body. Key advanced exercises: exhale, lock the heels, stand straight with your feet at a 45-degree angle, and form a "V" shape with your torso and feet. .

4. Lift your hands and stretch them forward parallel to the ground. Gather your trunk strength and straighten your back and chest. Clamp your feet together. Keep breathing naturally. Maintain this position for about 10 seconds or more. 3 Spinal Twist

1. Sit on the ground, straighten your legs forward and straighten your back; bend your left leg, place your left foot on the outside of your right leg, and bend your right leg to the back left .

2. Place your left hand on the ground behind your body, and lock your left knee with your right elbow.

3. Exhale and turn your body to the left and back as much as possible to twist the spine; turn to the limit. 4 Plank Pose

1. Lie down on the yoga mat, put your hands on both sides of your chest, put your toes on the ground, and support your body hard.

2. Evenly spread the force on the entire palm, tighten the muscles of the chest, back, abdomen, and buttocks, so that the body becomes a straight line.

3. Move the top of your head forward and feel the yoga neck extending infinitely forward from the spine. Eyes naturally look straight down. Relax your throat and eyes.

4. Plank pose is a posture in the traditional sun salutation. Or it can be used as a stand-alone exercise pose for 30 to 60 seconds.