Ba Duan Jin consists of eight postures from Northern Song Dynasty. Name means "eight pieces of finest silk". Standardized version released by Chinese Sports Administration in 2001. Each routine stimulates 12 meridians and takes 12 minutes to practice
Easy Pose (Sukhasana) is a basic seated position for beginners. It stretches knees, ankles, and strengthens the back. Can be modified with props like blankets or yoga blocks
Child's Pose (Balasana) creates restful moment for yoga practice. Pose activates relaxation response and helps manage stress. Can be challenging physically and emotionally
Vinyasa yoga combines poses in flowing sequences synchronized with breath. Unlike hatha yoga, poses are performed in fixed or flexible order. Teachers have discretion in arranging poses' progression. Breath serves as primary anchor between poses
Proper warm-up reduces injury risk and prepares body for workouts. Dynamic movements mimic workout activities for optimal results. Warm-up should take 5-10 minutes with 3-4 exercises. Listen to body and avoid pain during warm-up
Rib flare occurs when bottom of rib cage sticks out. Can affect one or both sides and cause pain. May make it harder to take deep breaths