1. The body is upright, the left foot is about 60 cm forward, and the knees are naturally bent. Hands on the ground, and the achilles tendon of the right foot should be fully extended;

2. Put your head on the ground and straighten your left leg backwards to bring your legs together;

3. Move slowly with your toes, first move 90 degrees to the left, and when you reach the position, lift your waist in the same direction and then put it down;

4. Then move 90 degrees to the right, and repeat the previous actions after reaching the position. This set of movements should be done slowly for 3 times;