1, the basic stand, right arm to hold the stool, will move to the center of gravity slightly right foot. Bend the left knee, straight script. With his left hand inward to seize the left back, slowly bend and lift the left knee, his left leg upward stretching back, center of gravity of the body slightly forward, right knee Bengzhi. Eyes look forward, to maintain a smooth breathing, tighten the abdomen. Inhale forward and down again, exhale back, hands open, for the other side.
2, leaned forward, both hands supporting chair, standing in front of the chair, lean forward body; hands hold to a chair, Fu Zhu chair seat board, arms unbend. Suction body into a straight line, exhale buttocks tightly constricted; forward quite waist and abdomen, as far as possible, under pressure, head, neck and spine as far as possible to the rear extension, to relax neck, the natural head thrown back, visual ceiling, legs Bengzhi, affixed to the instep; spine, thighs, legs, arms are extended as far as possible to open, tighten the buttocks muscles, maintain smooth breathing. Note: pregnant or spine, back pain who do not practice this position.
3 straight back, sitting in a chair, his hands gently on the thigh. With the right hand to help the left arm of the chair, the left hand on the right side of the arm above the knee pointing to the front, hips do not move. Inhale back straight, breath to the right side of the body twist, spine as straight, do not bend, shoulders jaw try whereabouts shoulder extends in a direction and keep steady breathing. Inhale back to deepen backward, exhale slowly back, for the other side.
4, sitting in the chair, the two feet open. The toes pointing forward, hands suction extending upward folded, exhale driven body stretched forward, fingertips pointing to the front. Inspiratory hands open in the back, the ten fingers crossed, palm relative, inhale fingertip pointing to the rear, the chest to expand to the shoulder blades to step up. The body continues to forward to the maximum, the head relaxed down, placed between the legs. Deep breaths and exhale hands back to vertical, stretched to maintain normal breathing.
5, the hands from the feet across, to hold back, deepen the asana practice, to help the brain oxygen. After 5 to ten breaths unclasp, by the waist back strap, moving chest, chest to head back up.
6, put your feet in the office chair, his legs stretched forward, stretch the Achilles tendon. Go to catch by the arm of the chair, inhale stretch spine, back straight. Expiratory leaned forward, trunk down fully extended fingers as far as possible straight up, the body continues to forward to the maximum, relax head hang naturally placed between the legs. Deep breaths and exhale hands back to vertical, stretched to maintain normal breathing.
Exhale through the elbow to seize the leg, the hip drives the spine stretch forward, use the breath to the abdomen, chest paste slowly on the thigh and knee, knee to try to Bengzhi, even breathing, feel the massage abdominal organs.