1. Cross your legs, bend your knees outward, and sit with the front thighs together with the soles of your feet facing up. Put a tummy belt around your waist and abdomen, tighten your abdominal muscles, pull your back straight and upward, bend your elbows with your arms, put your hands on your abdomen and inhale slowly.

Keep your hands gently caressing your abdomen, open your palms and fingers slightly, breathe in the form of an inverted triangle and feel the contraction and expansion of your abdomen. Keep your upper body upright, relax and retract, bend forward slowly and exhale at the same time. Sit up and bend over repeatedly, inhale and exhale 10 times.

2. Bend your legs knee-to-knee, tuck your calves in front of your thighs, sit cross-legged, sit up straight, put your abdomen belt on your waist and abdomen, put your hands on your left and right knees, relax your shoulders, and inhale slowly.

Then slowly lean forward and bend over, spread your arms and put your palms on the ground. As the upper body bends further, slide your hands forward until you completely bend down and exhale. Similarly, breathe up and down repeatedly 10 times.