1, the first backward extension, backward extension action explanation: sitting posture, legs straight forward, upper body straight, arms hanging beside you. Inhale, raise your hips and stick them to your ears, stretch them upward as far as possible, and put your palms forward. Exhale, slowly approach the upper side of your leg and lower your arm. Inhale, grab your big toe with both hands, straighten your back, raise your head and stretch your back to the maximum. Exhale, put your body on your legs, put your hands around your ankles, put your forearms on the floor next to your legs, and inhale. Go back to step 1 and repeat 6 times.
2, the second baddha konasana, baddha konasana action explanation: sitting on the ground, legs straight forward. Bend your knees and keep your feet close to your torso. The heel of both feet and the sole of the foot are combined into one, and the toes of both feet are grasped with both hands, and the heel is close to the perineum. The outside of the foot should be placed on the ground, and the back of the heel should be close to the perineum. Spread your thighs and lower your knees until you touch the ground. Cross your fingers, hold your toes firmly, keep your spine straight, and look forward or at the tip of your nose. Try to keep this posture. Press your elbow on your thigh. Exhale, bend forward, put your head, then your nose, and finally your chin on the ground. Inhale, lift the trunk off the ground and return to step 5. Then relax your feet, straighten your legs and relax.
Both movements are relatively simple, and ordinary people can still do it. They can practice it if necessary, and I believe it will have a good effect.