The first formula

Action points: Kneel on the yoga mat, keep your back straight, keep your left foot upright, hold your left ankle with your hands, keep your left foot straight up, keep your hands straight, and look at your left toe. Hold for 30 seconds-1 min, and continue to change sides and repeat.

The second formula

Action points: Kneel on the ground with your legs together, and put your arms slightly wider than your shoulders on the ground. Straighten your hands, stand on tiptoe, lift your hips up, slowly extend your legs up, straighten your hands, and slowly press down until your ears are under your shoulders and your feet are on the ground. Hold the action for 30 seconds-1 min, and repeat on the other side after recovery.

The third formula

Action points: Stand naturally, slowly separate your feet back and forth, hold your hands on the ground until your hips touch the ground, keep your legs straight, your toes straight, your back straight, your arms straight up, your fingers open, and look at the ceiling. Hold for 30 seconds-1 min, and repeat on the other side after recovery.

The fourth formula

Action points: Stand naturally, separate your feet into lunges, bend your right knee, make your right thigh perpendicular to your right calf, straighten your left leg backward, and point your toes outward at 45 degrees. Keep your back straight, your arms open and straight, parallel to the ground, and look straight ahead. Hold for 30 seconds -2 minutes, and repeat on the other side after recovery.

Fifth formula

Action points: Stand naturally, slowly shift your center of gravity to your right foot, bend your left knee, and lean forward slowly. At the same time, slowly straighten your left foot backward, your arms forward, your fingertips forward and your palms facing each other until your arms are in line with your hips and legs and parallel to the ground. Hold for 30 seconds-1 min, and repeat on the other side after recovery.

Sixth formula

Action points: Stand naturally, slowly move your weight to your right foot and twist your body to the left. Bend your left knee, lean forward, straighten your right hand down, touch your fingertips, straighten your left hand up and open your fingers. Keep your left foot straight up and your toes up. Look at your left finger. Hold for 30 seconds-1 min, and repeat on the other side after recovery.

Any exercise needs persistence to see the effect, and so does yoga.