Standing posture, feet apart, legs straight, arms straight to both sides of the body, and keep parallel to the floor, shoulders bent to the left, until the left hand touches the left calf, right arm straight to the ceiling, stand up.

② Stand forward and bend.

Stand with your feet together, your legs straight, and bend down until your hands touch your heels, your forearms are close to the back of your calves, your forehead is on the surface of your calves, your hips are lifted up, and your abdomen is as close to your thighs as possible.