Kneel on the yoga mat with your legs together, bend your hands slightly, close to your feet, put your palms up on your sides, bend your upper body downward, put your abdomen on your thighs, touch your forehead on the ground, let your body relax, and stretch your shoulders 1-2 minutes.

Note: this process requires the instep to stick to the ground, the hips to sit on the heels, and the abdomen to be as close as possible to the thighs.

This simple action, but for beginners, there will be the following three problems:

Hips can't sit on tiptoe: This problem is quite common among beginners, especially in the process of stretching forward. You can choose to open your knees or put cups and yoga bricks in front to help you practice, so that your body can relax and your hands can choose a comfortable posture in front.

Abdomen can't stick to thighs: this problem is generally solved by baby variants: legs are wider than shoulders, hands are straight in front, forehead is kept on the ground, and waist and back are at a certain angle. If Harbin is not good, put yoga bricks on your forehead to reduce the difficulty of practice.

Excessive knee pressure: Before practicing this movement, it is recommended that you know your body, especially if your knees are bad. If it is because the knees are piled up on the floor for the first time, you can use the towel below or practice on the bed to relieve it. If there is pain in the ankle, you can also use this method to relieve it.