Lie on your stomach with your forehead on the ground, your arms at your sides, and your palms down. Feet and legs together. Put your hands on the ground with your fingers facing each other. Contraction of hips and thighs. Exhale thoroughly, slowly raise your head and chest when inhaling, and lift your spine one by one. First lift with the help of the strength of the back instead of the strength of the arm, then press your hands down and continue to lift, but only to a comfortable height, and the elbow joint can be slightly bent. The navel is as close to the ground as possible. Look ahead, or look up and breathe naturally. Hold 10 ~ 30 seconds. When exhaling, slowly lower the abdomen, chest and forehead in turn, and the spine will return to the ground one by one. Finally, the forehead sticks to the ground.