1. First, people face a wall or a door (as shown below), with their noses touching the wall and toes touching the wall;

2. The tip of the nose sticks to the wall and slowly squats until the legs are completely bent and completely squatted, and the arms embrace the squatting legs;

3. The tip of the nose is still attached to the wall, and the body slowly stands up until it is completely upright;

4. Then repeat the squat and stand up.