Now, we lie on our back on the mat, our feet are about shoulder width apart, our arms are open at a 45-degree angle with our bodies, and our palms are facing up, naturally hanging on the mats on both sides of our bodies. China Yoga Alliance to answer!

Gently swing your head from side to side, find a comfortable point to stop and touch the ground with the back of your head.

Close your eyes and relax. Try not to move any part of your body, even if you feel uncomfortable.

Make your breathing rhythmic and natural, but your mind is aware of your inhalation and exhalation.

Now let's do yoga to relax naturally from the bottom of my heart, and slowly concentrate your consciousness on every part to relax every part.

Now relax the big toe of both legs from top to bottom, and the other four fingers relax the foot center, instep, ankle, calf shank, calf, knee joint and popliteal fossa, relax the outer thigh, inner thigh, hip, waist, neck, back and the whole spine, coccyx, lumbar vertebrae, thoracic vertebrae and cervical vertebrae, and relax the abdomen, navel, chest, chest cavity, ribs and viscera.

I feel that my abdomen is getting hotter and hotter, burning like a fire, radiating this heat to every part of my body, warming my shoulders, armpits, arms, elbows, forearms, wrists, palms, back of my hands and fingers, and relaxing my neck, throat, chin, lips, nose, eyes, eyebrows, forehead, whole face and ears, back of my head, top of my head, whole scalp, and even every one.

Finally, the heart is also relaxed (to enhance the relaxation effect, you can meditate on the word "loose" when imagining all parts, and you should cooperate with your breathing, but the word "loose" can be elongated, but it should not be nasal, and the word "loose" ends). Feel every inch of skin, every muscle, every bone, every nerve and even every hair, and every cell is relaxed.

Release our inner burdens and distractions, let our bodies get close to nature, feel peaceful, relaxed and awake, relax every pore of our bodies, every inch of our skin, and relax the muscles of our whole body. I feel that my whole body is very heavy, sinking to the bottom of the sea, sinking to the ground, and then I feel that my body is very light, as light as a feather, floating in the air and falling to the ground like a feather. Then I try to watch every scene with my heart. These scenes are very beautiful pictures. They were presented to my eyes one by one. Now I feel relaxed in every joint and every part of my body. My body is very light, as light as a feather, floating in the air (imagination). I was lying on the grass, and the warm sunshine shone on every inch of my body. There are several white clouds floating in the blue sky.

A flock of birds are flying in the blue sky. A breeze blew, blowing their hair and stroking their cheeks. I woke up. I'm not asleep. I just lie on the grass and do yoga rest.