1. First, your feet are shoulder width apart, your knees are slightly bent, your body center of gravity is on your legs, your hands are on your chest, and your arms are slightly bent. Fingers spread naturally, fingertips are opposite, palms are spherical, eyes are fixed on hands.

2. Practice opening your arms slightly outward and then closing them slightly inward. Inhale when opening and exhale when closing. Breathe naturally and smoothly at the beginning of practice. After practicing for a long time, you can increase your breathing and expand your inflation.

3. Keep your body upright naturally, with your feet open, your head slightly lowered, your shoulders drooping, your hands lightly attached to the outside of your thighs, your eyes looking straight ahead, your hands slowly raised forward to shoulder height, shoulder width apart, your elbows slightly drooping, your fingers slightly bent, your fingertips forward, your palms down, and you should look at the direction of your hands.

4. Then, inhale slowly, naturally and steadily. When you raise your arms to shoulder height, turn around and fall, press your hands to your abdomen, palm down, slightly collapse, straighten your fingers, and look ahead and down.

5. Then exhale and sink into the abdomen, and bend and stretch your legs to do the previous lifting and pressing exercises repeatedly, in which the posture can be mastered according to your physical condition and leg strength.

6. Finally, breathe naturally and smoothly at the beginning of training, and raise your hands to shoulder height. When you can't breathe in, press your hands. When you can't breathe out, you can do it 3-5 times at the beginning of training. After a long period of training, you can gradually increase the number of exercises.