When work, meals and scrolling all happen in a chair, give your day a movement break. These eight traditional forms offer an unhurried way to stretch, move and build a more active routine.上班坐着、吃饭坐着、回家还在刷手机。以八式传统动作，给一整天的静坐留一个活动间隙，循序舒展全身，慢慢建立更有活力的日常。
Gentle movement温和活动
Whole-body stretch全身舒展
An everyday ritual日常好习惯
A gentle movement practice, not a treatment for digestive symptoms. Persistent or painful stomach problems need medical advice.本系列提供温和活动练习，不用于治疗肠胃症状。持续或疼痛性不适请咨询医生。
Opening预备势
Hold Up the Sky两手托天理三焦
Draw the Bow左右开弓似射雕
Single Arm Raise调理脾胃须单举
Look Back五劳七伤往后瞧
Sway Head and Hips摇头摆尾去心火
Reach Down to Feet两手攀足固肾腰
Punch with Focus攒拳怒目增气力
Heel Bounce背后七颠百病消
Closing收势
Full Routine完整跟练
Room to stretch舒展肩背
Strength in Stillness · Yi Jin Jing易筋经
Desk-bound shoulders? Stretch into a little more space.伏案肩背紧？给自己一个舒展时刻。
For days spent typing, driving or looking down at a phone, trade your folded-in posture for deliberate reaches and turns. Practise active stretching, steady strength and body control.为长期打字、开车、低头看手机的日常，加入伸展、转动与稳定发力。练习活动度与身体控制，把习惯性的蜷缩换成有意识的舒展。
Active stretching主动伸展
Controlled strength稳定发力
Body awareness身体觉察
Opening预备势
Present the Pestle I韦驮献杵第一势
Present the Pestle II韦驮献杵第二势
Present the Pestle III韦驮献杵第三势
Pluck a Star摘星换斗势
Show Claws, Spread Wings出爪亮翅势
Pull the Ox’s Tail倒拽九牛尾势
Nine Ghosts Draw the Sabre九鬼拔马刀势
Three Plates Fall to the Ground三盘落地势
Green Dragon Extends Its Claws青龙探爪势
Tiger Pounces on Its Prey卧虎扑食势
Bow Down打躬势
Wag the Tail掉尾势
Closing收势
Full Routine完整跟练
Find your balance从容平衡
Tai Chi · 24 Forms太极
Always rushing? Find a slower, steadier rhythm.生活催你快，太极陪你慢下来。
If intense workouts feel like one more demand, explore a slower rhythm. Smooth weight shifts and connected steps offer a focused practice in balance and coordination, one movement at a time.当高强度运动也像另一项任务，试试缓慢而连贯的动作。练习重心转换、步伐与身体协调，让注意力从待办清单回到眼前这一步。
Balance practice平衡练习
Flowing coordination身体协调
Focused attention专注当下
Commencing Form起势
Part the Wild Horse’s Mane左右野马分鬃
White Crane Spreads Its Wings白鹤亮翅
Brush Knee and Step左右搂膝拗步
Play the Lute手挥琵琶
Repulse the Monkey左右倒卷肱
Grasp the Bird’s Tail · Left左揽雀尾
Grasp the Bird’s Tail · Right右揽雀尾
Single Whip单鞭
Cloud Hands云手
Single Whip · Again单鞭（二）
High Pat on Horse高探马
Right Heel Kick右蹬脚
Strike Ears with Both Fists双峰贯耳
Left Heel Kick转身左蹬脚
Snake Creeps Down · Left左下势独立
Snake Creeps Down · Right右下势独立
Fair Lady Works the Shuttles左右穿梭
Needle at the Sea Bottom海底针
Fan Through the Back闪通臂
Deflect, Parry and Punch转身搬拦捶
Apparent Close Up如封似闭
Cross Hands十字手
Closing Form收势
Full Routine完整跟练
Exhale & unwind柔韧静心
Yoga瑜伽
Still scrolling at bedtime? Stretch, breathe, unwind.睡前还在刷屏？伸展一下，慢慢静下来。
Give the screen a rest and make space for yourself. Follow guided poses to practise flexibility and body awareness, with unhurried pauses for your evening wind-down.把屏幕放一放，跟随清晰体式，按自己的节奏伸展与停留。练习柔韧和身体觉察，把睡前的忙乱慢慢换成属于自己的放松仪式。
Flexibility practice柔韧练习
Mindful movement身心觉察
Time to unwind晚间放松
Mountain Pose山式
Tree Pose树式
Warrior I战士一式
Warrior II战士二式
Triangle Pose三角式
Extended Side Angle侧角伸展式
Downward-facing Dog下犬式
Plank Pose平板式
Cobra Pose眼镜蛇式
Cat–Cow猫牛式
Child’s Pose婴儿式
Bridge Pose桥式
Seated Forward Bend坐姿前屈
Bound Angle Pose束角式
Seated Twist坐姿扭转
Low Lunge低弓步
Chair Pose幻椅式
Standing Forward Fold站姿前屈
Boat Pose船式
Resting Pose摊尸式
Full Flow完整跟练
A LITTLE EXTRA SPARKLE送一点星光
Small gifts. Big smiles.小小礼物，大大的笑容。
Parent gifts for Panther’s wardrobe and treats. Gift stars do not replace practice or count toward earned exercise progress.家长可赠送星星，用于小黑豹的装扮与小点心。礼物星星不替代练习，也不计入训练所得成绩。
Prices are in Singapore dollars. Sign in to your parent account to view purchase availability and the final price. Purchased content is linked to that account. Read our refund policy before paying.价格以新加坡元显示。登录家长账户查看购买是否开放及最终价格。已购内容将关联至该账户。付款前请阅读退款政策。
Posture Panther is currently in private testing. Public App Store availability is coming soon.Posture Panther 正在进行内部测试，即将面向公众登陆 App Store。
