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

　　Bend forward and backward: Cross your arms, 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. Do this action, to close the mouth, so that the lower jaw as close as possible to the chest, stay for a moment, 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 your arms and turn around: first raise your right arm, palm down, look up at the center of your hand, and slowly turn your body to the left side, stay for a few moments. When turning around, pay attention to the heel rotation of 45 degrees, the center of gravity of the body forward, and then the body turned to the right side of the back, rotating slowly inhale, turn around 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, go back to the natural style, and then change the left arm. And change the left arm, put down the hand along the root of the ear slowly press down, change the arm and then do the same, back and forth twice.

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

　　Lift the shoulders and neck: Before doing the exercise, stand naturally, eyes level, feet slightly apart, parallel to the shoulders, hands naturally hanging down. 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.