1身体俯卧,前额贴地;两臂屈肘,紧靠两肋旁边,两手掌放在肩部下面,掌心贴地,掌指朝前;两腿紧靠,脚背着地;身体肌肉完全放松,呼吸自然(如图1)。2模仿眼镜蛇抬头动作,一边吸气,一边慢慢地抬起头;上身不用力,两手按地,慢慢地伸直双肘(当练功达到较好的程度时,亦可用十指撑地);随着双臂的伸直,上体缓缓地向上挺,脊椎按照颈椎、胸椎、腰椎的顺序向后拉伸, 1 body prone, forehead affixed; arms elbows, next to the two ribs, two hands on the shoulder below the palm of your hand, palm pointing forward; legs close to the instep; body muscles completely relaxed, breathing Naturally (Figure 1). 2 imitation Cobra looked up action, while breathing, while slowly raising his head; upper body without force, his hands on the ground, slowly straighten his elbows (when the practice to a better extent, you can also use the fingers to support); with Stretching his arms, the upper body slowly upward, spine in accordance with the cervical spine, thoracic vertebrae, lumbar order back stretch,