Action 1: Open your calves to both sides, put your instep on the ground, and then sit firmly on your hips. Pay attention to the novice sisters in the middle of the calf. If your back hurts, you can put a towel or pillow on it.

Action 2: Keep your head on the ground, slowly sink your shoulders, and keep your abdomen in the whole process.

When the head and shoulders are close to the ground, there will be obvious tension in the lower back. It is normal to put your hands straight behind your back, which can enhance your tension, but if you feel uncomfortable, you can put them on both sides of your waist.

Action 4: Put your legs together like a baby, straighten your arms forward and relax for one minute to relieve low back pain.