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1
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Sitting twist style: simple sitting preparation, inhale and extend the spine
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· exhale to close the abdomen and turn the upper body to the left and rear
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Stop for 5-8 breaths and Practice on the other side
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2
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Side angle twist style: exit from simple sitting twist and enter into high bow step
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· bend your right leg forward and push your left leg back straight
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Inhale to extend the spine and push the floor with the palm of your left hand
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· exhale, right hand straight up, chest open
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After 5-8 breaths, practice on the opposite side
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3
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High pigeon pose – bend your right knee forward to align with your ankle and second toe
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· bend your left knee at the back with your calf up and your right hand back to look for your left foot
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Extend the spine and support the floor with your left hand when you inhale
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When exhaling, the upper body turns to the right rear and the right shoulder turns to the right rear
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When the hip is sinking, try to keep the right foot close to the hip to strengthen the stretching feeling of the front thigh
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After ten breaths, switch to the opposite side
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4
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Triangle twist style: open your feet at half shoulder width, straighten your pelvis, and straighten your knees
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· point your toes straight ahead and raise your arms horizontally
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· exhale with your left hand down on the inside of your right foot and your right arm up
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Turn the chest, stay for 5-8 breaths, and then practice on the opposite side
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5
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Twist the wreath and bend your knees to enter the wreath
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Expand the toes and knees outward, inhale and twist the upper body
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· tighten the core and perineum to keep the spine extended
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Try to hold your hands at the back of your back
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Change to the opposite side after 10 breaths
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6
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Windmill style: open your feet about two and a half shoulders wide, and point your toes straight ahead
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Inhale and place your left hand in the middle of your legs
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· exhale, right hand up, chest open
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Stop for 5-8 breaths and Practice on the other side
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7
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Half moon twist: first enter the forward bend, support the ground with your left hand, and focus on your right leg
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The left leg is raised backward, the core of the abdomen works, and the right arm is extended upward
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The front of the right shoulder is twisted backward and the spine is extended forward
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After 8 breaths, switch to the opposite side
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8
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Corner twist prayer – from dog down to crescent twist
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· bend your left leg forward, align your knee with your ankle, and extend your right leg backward
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Inhale, put your hands together in front of your chest, and keep your spine extended
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· exhale, turn your upper body to the left and back, and keep your shoulders away from your ears
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· straighten the rear knee and tighten the leg muscles
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After 10 breathing sessions, switch to the opposite side
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9
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Magic chair twist style mountain style standing, feet open and shoulder width, the outer edge of the feet parallel
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Inhale with hands folded in front of chest and spine extended upward
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When exhaling, bend your knees, sink your hips, place the outside of your right arm on your left leg, and twist your upper body
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· eyes up, knees straight ahead
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Change to the opposite side after 6 groups of practice
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10
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Galloping horse twist – bend your left knee in front of you, and align your knee with your ankle and second toe
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· extend the right leg backward, with the right knee and instep touching the ground
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When breathing in, put your hands in front of your chest
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· exhale and turn the upper body to the left and back, with the right elbow against the outside of the left knee
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Keep your back upright, your shoulders down, and your eyes on your hands
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After 15 breaths, switch to the opposite side
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11
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Cat extension variant: open your knees as wide as your pelvis and kneel over the mat
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When breathing in, keep your left hand on the ground and extend your left arm forward
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When exhaling, the right arm passes through the left lower armpit and extends to the left
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After 15 breaths, switch to the opposite side
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12
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Half spine twist style, long sitting on the cushion
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· extend the right leg forward with the toes back
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· bend the left knee and place the left foot on the outside of the right knee
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Inhale, support the ground behind your left arm, bend your right arm, and point your fingers upward
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· exhale, push the right elbow to the outside of the right knee inward, and extend the left shoulder backward
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After 15 breaths, switch to the opposite side
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13
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Sitting position, side extension, sitting horizontally above the cushion
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· extend your left leg at a 45 degree angle with your toes back
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The right knee is bent and the outside of the right knee is close to the ground
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When breathing in, stretch your right arm up against your right ear
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When exhaling, the left hand looks for the outside of the right leg, the left side of the upper body is close to the left leg, and the eyes look at the right arm
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After 15 breaths, practice on the opposite side
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14
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Twist baby’s pose – knees slightly wider than waist, toes touching
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When breathing in, the right arm extends to the left side, and the right shoulder touches the ground outside
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When breathing out, the left arm surrounds the back of the back to look for the right groin
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After 15 breaths, switch to the opposite side
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15
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Turn your neck and knees – lie on your back on a yoga mat with your legs straight
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· inhale and bend the left knee, twist the inside of the left knee and place it on the outside of the right leg
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Turn your face to the left and keep your shoulders back to the ground
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When exhaling, deepen the twist
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After 10 breaths, practice on the other side
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