### Sphinx Pose
**Describe：**
In the Dragon pose, lie flat on the ground with your elbows under your shoulders and your palms on the ground. Slowly lift your upper body so that your chest is off the ground, keeping your spine extended.
**Advantage：**
1. Stretch your spine and strengthen your back muscles.
2. Relieve back and neck tension and improve posture.
3. Stimulate abdominal organs and promote digestive function.
4. Increase chest openness and promote breathing.
### Staff Pose
**Describe：**
In the upright position, sit on the ground with your legs straight, your spine straight, your palms on either side of the floor, and your body straight.
**Advantage：**
1. Improve body posture and posture, and enhance spinal support.
2. Strengthen leg, abdominal, and back muscles.
3. Relieve lower back discomfort and reduce pressure on the lumbar spine.
4. Improve balance and stability.
**Describe：**
In the standing forward bend, stand upright with your legs straight and lean forward slowly, touching your toes or calves as much as possible to maintain balance.
### Standing Forward Bend
**Advantage：**
1. Stretch the spine, thighs and back muscles of the legs to increase flexibility.
2. Relieve tension in the back and waist and reduce pressure on the lumbar spine.
3. Stimulate abdominal organs and promote digestive function.
4. Improve posture and posture, and enhance body balance.
### Standing Splits
**Describe：**
In the standing split, stand upright with one leg lifted back, hands touching the ground, and the other leg remaining upright.
**Advantage：**
1. Stretch leg, hip and hip muscles to increase flexibility.
2. Improve balance and coordination.
3. Strengthen your abdominal and back muscles.Standing split
4. Relax tension and stress and promote inner peace.
**Describe：**
In the upward bow or wheel pose, lie on your back on the ground with your hands at the sides of your head and slowly lift your hips and torso so that your body is bent into an arc, keeping your feet flat.
**Advantage：**
1. Expand the chest and lungs to promote breathing.
2. Strengthen leg, back, and hip muscles.
3. Improve spinal flexibility and posture.
4. Stimulate abdominal organs and promote digestive function.
**Describe：**
In the upward extension dog, lie flat on the ground with your palms at your sides, slowly raise your upper body, straighten your arms, and look up at the sky, keeping your legs straight.
**Advantage：**
1. Expand the chest and lungs to promote breathing.
2. Stretch your legs and abdominals to strengthen your core.
3. Improve spinal flexibility and posture.
4. Relieve back and neck tension and reduce stress.
### Upward Facing Wide-Angle Seated Pose
**Describe：**
In a wide-angle upward extension sitting position, sit on the ground with your legs apart and your toes facing up, and slowly lean forward, trying to touch the ground and maintain your balance.
**Advantage：**
1. Stretch the legs, hips and spine to increase flexibility.
2. Strengthen abdominal and back muscles to improve body stability.
3. Stimulate abdominal organs and promote digestive function.
4. Relieve back and waist tension and relieve stress.
**Describe：**
In an upward high plank, sit on the ground with your legs straight and your hands at your sides and slowly lift your hips and torso so that your body forms a straight line.
**Advantage：**
1. Strengthen your arms, shoulders, and core.
2. Improve waist and hip strength.
3. Improve posture and posture to prevent waist and back injuries.
4. Improve balance and stability.
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Post time: Jun-05-2024
