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A full set of six movements, does not require your body soft, because it is one of the purposes is to better develop your flexibility, teach you to maintain a stable (including the mentally stable) to develop beautiful posture and elegance of gait . If I can not adapt to the intense movement and monotonous repetition, then this action especially for you, help you quiet, rapt attention and self-contemplation.
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This action can do every day, you can do 3 times a week, you can split up to do the entire exercise. However, every time had to start from the first quarter. Section I is the most important preparation, and other sections of the different parts of the exercise, so internal organs are also active activities.



Well, a hot bath, put on loose sportswear, starting exercise, each section smooth slow, deep breaths divided into five programs: the first a deep breath and put on prepared positions, the first deep breath complete the action 2-4 , 5 deep breaths back to readiness, and prepare the following action.



1, "heating" the muscles, the accumulation of physical strength.

Preparation: standing, toes slightly apart, heels close together. If the strength is better, your feet can also be shoulder width.

Tiptoe, pay attention to the body steady, lift your hands from the sides, palms each pair, buttocks tight, slightly raised his chin. Back to the readiness do.



2, enabling the lung and intestinal function, strong abdominal and hip muscles.

Preparation: stand up, feet close together, to straighten shoulders.

Hands stretched behind the thumb grip (left hand on top), under the index finger extended, the focus of the board in the soles of the feet, knees bending strength, abdominal muscles tight, slowly forward, the lower the better, they can be feeling good . Hands on the extension, so that your fingers point to the ceiling and return to readiness, change hand position do.



3, to improve pelvic blood circulation, promote gastrointestinal function, the development of back, shoulder and calf muscles.

Preparation: Stand, feet together, legs and back straight, his hands over his head, palms inward. Abdominal muscles tight, they do not feel injured hamstring stretch, slowly lean forward as much as possible, hold the thigh with both hands from behind, if possible, hold a small calf. Left hand right hand, forehead attached to the knee (or thigh). Back to the ready state, do change hand position.



4, consolidation of the cardiovascular system, spine, back muscles and glutes.

Preparation: sit, legs crossed, left foot right foot above the back straight, his hands are crossed, the same right hand above left hand, knee, face lift, just to be hugged back of the hand.

Abdominal muscles tight, slowly lean forward until the head touched the ground, but also will be flat on the knees down. Back to the ready state, transform the position of the hands and feet do.



5, the function of the liver and gallbladder to produce good effects, but also to relax the neck muscles.

Preparation: fours. Focus on the bend of the right foot, left foot straight back.

Stays on both sides of his hands on his knees, back bent, slowly turned to look behind the right shoulder, staring at the stretch the back muscles loose. Back to the ready state, do change direction.



6, strong abdominal and back muscles.

Preparation: the face of the wall sit, knees bent, soles of the feet touch the ground, his hands elbows bent, from the rear stays.

Post knee lift the chest, arms straight, feet straight elevation, feet Bengzhi, staring at the toes, let the body as close to the thigh. Chin close to the knee. Back to the readiness do.