Level 7 (type 24) type 1 kurmasana Methods (1) mountain sitting posture（ 2) The two legs are about two shoulder widths apart, the knees are slightly bent, the trunk is bent forward, the two arms pass under the knees, and the palms are downward; Spine extended, trunk touching the ground, legs straight, toes up（ 3) Keep breathing for a few groups, then restore
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2
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Breathing Stretch your spine when you inhale and bend forward when you exhale
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3
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Efficacy Strengthen the lower limbs, waist back muscle stretch, flexible shoulders, massage the abdomen
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4
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Key points Legs close to the body, back straight, toes up
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The second form Half flower binding forward Methods (1) mountain sitting posture（ 2) Bend the right knee and place the right foot at the root of the left thigh; Bend the left knee, keep the heel close to the ipsilateral ischium, about one punch away from the right knee, and step on the ground with the sole of the foot; Extend the left arm laterally through the body, rotate the arm inward through the inside of the left knee, place the palm outward at the waist, and grasp the right wrist behind the left hand; Chest up, spine extension, hip flexion, forehead touching the ground（ 3) Keep breathing for a few groups, then restore
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2
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Breathing The chest is lifted up on inhalation and the hip flexes on exhalation
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3
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Efficacy Stretch the spine, relieve back discomfort, massage the abdomen, promote blood circulation in pelvic area, and make joints flexible
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4
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Key points Clasp your hands behind your back, touch your forehead to the ground, and try to sink your hips on one side
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Don’t lift them too high
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The third form Closed lotus style Methods (1) all lotus sitting posture（ 2) With the shoulders extended backward, the arms crossed behind the body, the body tilted forward, the hands grasped the big toe of the same foot in turn, the trunk upright, and the spine extended; Look ahead（ 3) Keep breathing for a few groups, then restore
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2
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Breathing The trunk leans forward on exhalation and extends the spine on inhalation
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3
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Efficacy Flexible limbs joints, expand chest, extend back
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4
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Key points Touch the ground with both knees, grasp the big toe of the same foot with both hands, keep the shoulders flat, and extend the spine
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The fourth form Standing single leg forward Practice (1) mountain stance
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2) The arms are laterally up to the upper part of the head, the hips are flexed, and the hands are placed on both sides of the feet; The right leg is raised backward and upward until the two legs are in a straight line and perpendicular to the ground, the toes are up, and the abdomen, chest and forehead are close to the front of the left leg（ 3) Keep breathing for a few groups, then restore
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2
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Breathing Lift your legs up when you inhale and return when you exhale
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3
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Efficacy Improve the balance, coordination and concentration of the body, promote blood circulation, stretch leg and back muscles
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4
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Key points Palm root and heel in line, abdomen, chest, forehead close to legs, legs in a straight line, perpendicular to the ground, support legs to avoid over extension, hip abduction
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The fifth form All Cobra Methods (1) prone（ 2) Two feet apart, the same width as the hip, hands on both sides of the chest, fingertips aligned with the shoulders, elbow adduction, chest up, arm push, back extension of the spine, mandibular extension, flexion knees, feet and head contact as far as possible; Look at the top（ 3) Keep breathing for a few groups, then restore
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2
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Breathing Lift your chest when you inhale, and unfold your spine when you exhale
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3
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Efficacy Stretch the front of the trunk to strengthen the upper limbs and back muscles
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4
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Key points Try to touch the head with the sole of the foot, lift the chest up, extend the spine backward, and do not lean the head backward excessively
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The sixth form One handed pigeon King Methods (1) King Kong sitting posture（ 2) First, complete the simple pigeon (see the second level of type 14); Turn the trunk to the right, bend the right knee, grasp the right foot with the right backhand, turn the shoulder, point the elbow upward, turn the trunk to the front, and stretch the left arm forward and upward to form wisdom fingerprints; The chest should be lifted up, the spine should be extended backward, and the head should touch the foot as much as possible; Look at the top（ 3) Keep breathing for a few groups, then restore
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2
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Breathing The chest is raised when inhaled and the spine is abducted when exhaled
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3
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Efficacy Flexible spine, strengthen the back strength, stretch the front muscle group, promote blood circulation
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4
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Key points Knees in a straight line, thighs, buttocks close to the ground, foot contact, elbow joint up, chest up, spine back extension
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Form 7 One leg pigeon King Methods (1) King Kong sitting posture（ 2) Lean forward with hands under shoulders, arms and thighs perpendicular to the ground, move left leg forward between hands, keep right leg in place, and slide left heel forward to hip landing; Turn the trunk slightly to the right, bend the right knee, grasp the right foot with the right backhand, turn the shoulder, point the elbow upward, the trunk directly in front, extend the left arm forward and upward, bend the elbow, grasp the right foot, lift the chest up, extend the spine backward, and touch the foot with the head as far as possible（ 3) Keep breathing for a few groups, then restore
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2
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Breathing The chest is raised when inhaled and the spine is abducted when exhaled
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3
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Efficacy Flexible spine, strengthen the strength of the waist and back, stretch the front muscles of the body, and promote blood circulation
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4
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Key points Hip center forward, buttocks close to the ground, elbows up, chest up, spine extension, leg extension, toe hook
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Form 8 Side pigeon Methods (1) King Kong sitting posture（ 2) First, complete the simple pigeon (see the second level of type 14); Turn slightly to the right of the upper body, bend the right knee, place the right foot at the elbow fossa on the same side, clasp the hands in front of the body, and keep the ends of the forearms flat Line; Lift your arms up and around your head, and straighten your spine; Turn your head to the left and look ahead（ 3) Keep breathing for a few groups, then restore
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2
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Breathing Stretch as you inhale and sink your hips as you exhale
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3
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Efficacy Promote blood circulation in pelvic area, stretch hip and leg muscle groups, flexible shoulder, hip, knee and ankle joints, and relieve spinal pressure
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4
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Key points The front and rear knees are in a straight line, the side waist is fully extended, and the elbows and the back are in the same plane
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Form 9 Seal style Methods (1) King Kong sitting posture（ 2) Lean forward with hands under the shoulders, arms and thighs perpendicular to the ground, move the left leg forward between the hands, keep the right leg in place, slide the left heel forward to the hip landing; Turn slightly to the right of the upper body, bend the right knee, place the right foot at the elbow fossa on the same side, clasp the hands in front of the body, and keep the ends of the forearms in a straight line; Lift your arms up and around your head, straighten your spine, straighten your legs, and hook your toes; Turn your head to the left and look ahead（ 3) Keep breathing for a few groups, then restore
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2
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Breathing Stretch as you inhale and sink your hips as you exhale
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3
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Efficacy It can promote the blood circulation in pelvic area, fully extend the side muscles and leg muscles, and make every joint of the body flexible
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4
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Key points The hip is in the middle, the side waist is fully extended, the elbows and the back are in the same plane, the front leg and the thigh of the rear leg are in a straight line and close to the ground, straighten the leg, hook the toes
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Form 10 Turn head and touch knee Methods (1) mountain sitting posture（ 2) Bend right knee, hip abduction, heel close to perineum, left leg open to the left, and trunk in the same plane; Raise the arms horizontally, bend the trunk to the left, rotate the left hand outward, and grasp the left foot with the tiger mouth upward; Place the left elbow on the inside of the left leg, extend the right arm upward, grasp the left foot with the right hand, straighten the waist and back, and twist the body to the upper right; Look at the top（ 3) Keep breathing for a few groups, then restore
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2
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Breathing Stretch your arms when you inhale, and bend and twist when you exhale
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3
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Efficacy Flexible spine, stretch both sides of trunk, relieve back discomfort, promote blood circulation, massage abdomen
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4
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Key points Legs and buttocks do not leave the ground, arms and back in a plane, try to turn up, lower arm elbow landing, side waist close to the leg
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1
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Practice (1) sitting posture of King Kong.
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