Kneeling at four corners, knees as wide as hips, toes on the ground, heels facing the sky. Hands shoulder width apart, palms on the ground, fingers pointing straight ahead. Move your palms forward, with your hands shoulder-width apart and your palms on the ground. Exhale, slowly contract the abdomen, push your hips up to the sky, straighten your legs at the same time, and try to step on the ground with your heels. Straighten your arms, straighten your back and relax your neck and head. At this time, the arms are in a straight line with the upper body. Keep your balance and breathe naturally.

2. Flat type

Start with the downward dog pose. Then inhale and move your torso forward until your arms are perpendicular to the floor, your shoulders are perpendicular to your wrists and your torso is parallel to the floor. Press the outside of your arm inward and put your index finger on the floor smoothly. The shoulder blades are firmly pressed against the back and then spread out from the spine. At the same time, extend the clavicle area from the sternum. Press the front side of the thigh up to the ceiling, press it to the coccyx in the direction of the floor and stretch it in the direction of the heel. Lift your head bone from the back of your neck, look forward at the floor, and keep your throat and eyes comfortable and gentle. Lying flat posture is also a kind of posture in Japanese traditional worship order. You can also do this position alone for 30 seconds to 1 minute.

3. Side plate type

When making the body look like a flat plate, this action requires us to keep balance with one hand and one foot, and make the whole body and legs on a plane perpendicular to the ground. This pose can strengthen our arms, wrists and abdomen, and also help shape our legs.