Basic Posture: Before each training movement, stand naturally with eyes flat, feet slightly apart, shoulder width apart, hands hanging down naturally. Relax your whole body.

　　Bend forward and backward: Cross your waist with both hands, first raise your head and backward, inhale at the same time, look at the sky with both eyes, and stay for a moment; then slowly lower your head to the front part of the chest, exhale at the same time, and look at the ground with both eyes. When doing this action, close the mouth, so that the lower jaw as close as possible to the chest, stay for a few moments, and then up and down four times. The main purpose of the action is: stretching, easy, slow, in order not to feel uncomfortable for appropriate.

　　Raise the arm and turn: first raise the right arm, palm down, look up at the palm of the hand, the body slowly turn to the left side, stay a moment. When turning around, pay attention to the heel rotation of 45 degrees, the body weight forward, and then the body turned to the right side of the back, rotating slowly inhale, slowly exhale, the whole movement should be slow and coordinated.

　　When rotating the neck and waist, try to turn until you can't, stay for a moment, return to the natural style, and then change the left arm. When changing the left arm, the hand should be slowly pressed down along the root of the ear, and then do the same after changing the arm, and then do it twice.

　　Left and right rotation: Hands on the waist, slowly turn your head to the left first, while inhaling in the chest, so that the right side of the neck straightened, stay a moment, and then slowly turn to the left, while exhaling, so that the left side of the neck straightened, stay a moment. Do this alternately four times.

　　Lift the shoulders and neck: Before doing the exercise, stand naturally, eyes flat, feet slightly apart, parallel to the shoulders, hands hanging down naturally. When the action of the shoulders slowly raised, neck down as far as possible, stay for a moment, shoulders slowly relaxed down, head and neck naturally out, restore the natural.