1, lie on your back and lie flat first, with your legs straight and tight, your hands extended backwards as shown in the figure, and your head slightly backwards.

2. From the first step, resume lying flat and relax your body. Continue the first step 10 times.

3. Then lie flat, with your back down, your chest bulging, your hands as shown in the figure, and your head down.

4. Continue the third step, with both hands as shown in the figure, and stop for about 10 second.

5. Finally, relax as shown in the figure.