Kneel on your knees, put your hands flat on the ground in front of you, hold the yoga circle tightly, straighten your arms and put them under your shoulders. Put your hips directly above your knees. Exhale, bow your head and arch your back. Inhale, open your chest, and raise your head. Do several groups repeatedly.

In addition, other movements are also helpful for back exercise, such as prone position, exhaling, knee bending upward, and ankle support with both hands. Inhale, stretch the spine and chest, lift off the ground, and raise your feet as high as possible. Keep breathing, exhale, land on your knees, relax your hands and return to your back. Kneel on the floor as wide as your hips and put your hands directly under your shoulders. Inhale, lift your right foot and stretch back and up. Exhale, bend your knees, arch your body, and touch your knees with your chin. Do several groups repeatedly. Change the other side.

Lie on the floor and touch your forehead. Put your arms at your sides, palms facing each other. Inhale and lift your legs and arms. Keep breathing naturally. Exhale and lean back slowly. Sit with your right foot on the ground outside your left knee. Keep your left leg straight. Inhale and place your left arm outside your right leg. Exhale, turn right and put your right arm on the ground behind your back. Or put your hand through your thigh. Keep breathing naturally. Change the other side.