体式一站立,上臂平展,掌心向下,按顺时针方向旋转身体。为了减少头晕感,在开始旋转身体之前,将视线注视在前方的一个点上,时间越长越好。体式二1.背部着地,平躺在地板上,双臂贴于身体两侧,五指并拢,手心贴于地面上。2.抬起头,用下巴去贴近胸部。3.同时抬起双腿,与地面垂直,保持膝盖挺直。如果双腿不能垂直地面,那也要保持膝盖伸直,使双腿达到可以的位置。 Body stand, arm flat, palms down, clockwise body rotation. To reduce dizziness, focus your gaze at a point in front of you for a longer period of time before you start spinning your body. Body II 1. back to the ground, lying on the floor, arms affixed to both sides of the body, fingers close together, palm attached to the ground. 2. Look up, use the chin to close the chest. 3. Lift both legs at the same time, perpendicular to the ground, keeping your knees straight. If the legs can not be perpendicular to the ground, then keep your knees straight so that your legs can be reached.