(3) Supine pose (rhinoceros looking at the moon) The feet are open, slightly wider than the shoulders, the hands are hanging down to the sides, the upper body is turned 90 degrees to the left, the left leg is bent at the knee and squatted, and the toes are slightly externally rotatedStraighten your right leg at the knee and push your heel back into a left lunge. Inhale at the same time, slowly raise your hands from the sides of your body to chest height, relax your fingers, and face down with your palms down. Breathe out and press down on both sides of your hips. Eyes looking forward (Fig).
2. Inhale, both hands forward at the same time, raise the upper body in an upward arc to the top of the head, and then lean back slightly, bend the arms, the thumbs of both hands are facing each other, and the palms are facing up;Exhale, look up at the sky, breathe naturally and hold the pose for three seconds (Figure 26).
Inhale, turn your neck to the left and down, and turn your head to the left and down until you look at the ground on the left side of your bodyPause, exhale, turn your neck to the right, up, and down, and then turn your eyes to the ground on the right side of your body. After repeating three times, revert to your back facing up and looking into the air;Breathe naturally and hold the pose for five seconds (pictured).
Exhale and return your hands forward and down to the position in Figure 24. Then turn to the right into a right lunge and repeat the left lunge in the opposite direction. Finally, revert to the prepared posture from the beginning (figure omitted).
Key points and requirements: breathing and movement should be closely coordinated, the speed of turning the neck and the eyes of the wheel must be slow, and the eyes need to be wide;When holding a lunge position, keep the heel of your back foot close to the ground and keep your center of gravity stable.
Role;Strengthen your legs, especially the quadriceps, triceps and Achilles tendons.
Essentials: After maintaining a good posture, the scholar should first be reminded that the front leg is arched flat, the back leg is straight, and the heel is close to the ground without leaving a gap, and the knee of the front leg and the back of the calf of the back leg are sore. Then do the neck wheel turn, the movement should be slow and gentle, and the twisting amplitude should be moderate.