One, genuflect is on the ground, two genu open as same as hip width, crus and instep are clingy go up, baseboard day day. Before Fu, erect waist is carried on the back, notice ham and crus and trunk become right angle, make trunk and ground parallel. Both hands palm is pressed go up, buy is below humeral arm in the middle of the position, arm should perpendicular, become right angle with the ground, be the same as with humeral arm at the same time wide. Finger tip points to ahead.
2, inspiratory, become warped basin bone slowly at the same time tall, the waist is down small music, form an arc. The eye looks at ahead, lop shoulder arm, maintain cervical vertebra and vertebral become repeatedly all the time line, do not want drive up of beyond the mark gangmaster. 
3, expiratory, at the same time slowly back up arch rises, drive a face to be down square, the line of sight looks to ham position, till feel back,have the feeling of extend. Cooperate breath, repeat above act 6 come 10 times. Behavioral change completes step 3 hind, again erect waist back, till become horizontal position with back,the right leg that raises you at the same time toes step on backward, sole pedal is straight, left hand is forward square extend. Raise a head, the eye looks at ahead, extend back. The hand of unbend and foot and ground keep parallel.
Benefit
Back of * sufficient extend and humeral arm, improve haemal circulation, eliminate ache and exhaustion.
* vertebra receives proper spread, add flexibility.
Note!
* movement does not want too fast, also do not want with sudden force will cervical around swings or lumbar arch hind.
* is not beyond the mark extend is cervical>> >> go toxinThe contraindication of gem gal food