牛面式

•伸展踝關節、髖關節、大腿、肩膀、胳肢窩、三頭肌及胸膛

•Stretch the ankles, hips, thighs, shoulders, armpits, triceps and chest

脊椎扭轉

•增強腰脊的柔軟度
•按摩內臟特別是腎臟和消化系統

•Increase the spinal flexibility
•Message the internal organs, particularly the kidneys and digestive system

蓮花坐式

•拉伸臀部和大腿內側
•增強和運動脊部肌肉
•運動肩膀肌肉
•Stretch the hips and groin
•Extend and exercise the spine
•Exercise the shoulders muscles