1. Step on the threshold with your heel, then sink your heel, tighten your legs, lift your hips and straighten your knees. Heel up and down for 4 times, stay for 10- 15 seconds and then practice repeatedly.

2. Hold the back of the sofa with both hands, with the heel of the right foot sinking hard to the ground, the left leg bent into an arch, the hips pushed forward, the back vertical and the shoulders straight.

3. Sitting on the sofa, the left knee joint is bent, the left hand grasps the heel, and at the same time, the spine is straight, and the left knee joint stretches straight up.

4. The feet are in a big T-step, the left leg lifts the heel off the ground, and the abdomen inhales. The little toe of the left leg touches the knee joint of the right leg, and at the same time, the knee joint of the left leg opens and stretches.