Sit with your feet together, your back straight, your hands drooping naturally, look forward, bend your knees, bend your feet, and then adjust your breathing. When inhaling, hold your right foot with your hand and lift it up. When exhaling, the left foot leaves the ground and forms a V-shape with the right foot for a few seconds.

2. Locust type

Take a prone position, chin touching the ground, feet apart, shoulder width apart, hands on both sides of your body, adjust your breathing, slowly leave your feet off the ground when exhaling, raise your head, and spread your wings backwards with your hands for a few seconds.

3. Bow style

Lie prone on the yoga mat, chin on the ground, arms at your sides, feet up, and then adjust your breathing. When inhaling, pull your feet as high as possible with your hands and hold your head up for a few seconds.

4. Plough type

Take the supine position, put your feet together, put your hands flat and adjust your breathing. When inhaling, stretch your legs upward, tuck in your abdomen, exhale, continue to lift your legs upward, and leave your hips off the ground. When your body is stable, stretch your arms back for a few seconds.