Start with your back bent forward and put your hands on the ground. Inhale and step back with your right foot. Exhale and step back with your left foot. Feet apart and hip width apart. Keep your body straight and don't bend over. The arm is perpendicular to the ground, and the eyes naturally look forward at the ground.

Efficacy: strengthen abdominal muscles, strengthen muscles and nerves of arms and legs, and strengthen spinal nerves.