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前俯后仰:自然站立,双目平视,双脚略分开,与肩同宽(此准备动作下同,以下省略)。双手叉腰,先抬头后仰,同时吸气,双眼望天,停留片刻;再缓慢向前胸部位代头,同时呼气,双眼看地。做此动作时,要闭口,使下颌尽量紧贴前胸,停留片刻后,再上下反复做4次。动作要领是:舒展、轻松、缓慢,以不感到难受为宜。
Before leaning back: naturally standing, eyes binocular, feet slightly apart, shoulder width (the same below, the following omitted). Hands akimbo, the first looked up, while breathing, eyes looking at the sky, stay a while; then slow to the pronation, while exhale, eyes look. Do this action, to shut up, so that the jaw as close to the chest, stay a while, and then repeatedly do 4 times up and down. Action essentials are: stretch, relaxed, slow, do not feel uncomfortable appropriate.