1, lie flat and walk in space

Lie flat on the yoga mat, with your back slightly raised and your legs crossed upward, just like ballet. Remember to straighten your legs. The action lasts for 45 seconds. It is recommended to do 50-60 groups at a time.

Step 2 stretch your back

Lift your legs, make a 90-degree right angle, lift your back, and try to touch your toes with your hands. The action lasts for 45 seconds. It is recommended to do 20-30 groups at a time.

Step 3: Climb the mountain

Legs on the ground, legs bent 90 degrees. Keep your left leg still and your right leg close to your chest 15 seconds. Quickly restore the right leg to its original position, and change the left leg for 15 seconds.

4. Lateral stretching

Stand up and raise the dumbbell (mineral water bottle filled with water) above your head with one hand. Hold your head as high as possible, bend your body to one side and touch your toes with your other hand. Then take it back and switch it to the other side.