First of all, you should follow the coach or instructions. It is best to do simple stretching and warm-up in advance to avoid injury.

If you are a beginner, you don't have to do it all at once. Sometimes you feel a little shaky, that's almost the limit. Practice step by step to ensure that you reach your limit every time, and your limit will gradually break through.

Second, rest practice is very important. Don't ignore that rest can bring good relaxation to the nervous body and achieve the effect of yoga. If you don't take a rest, it will hurt for a long time. This is personal experience.