1. First, kneel on the ground, keeping your hips as wide as your knees, your feet on the ground, and your toes slightly outward. Keep your back straight, naturally hang your head and look at the ground.
2. Inhale, tighten the abdominal muscles, and at the same time straighten your hands forward and keep them shoulder-height.
3. Exhale, slowly lift the right knee, as close as possible to the chest, while keeping the right leg straight. Be careful not to push too hard, so as not to pull your waist. Feel the contraction and stretching of abdominal muscles while lifting your right knee.
4. Keep this posture for about 15-30 seconds, then slowly put down your right knee and return to the kneeling position.
5. Repeat the above actions and change your left leg to do the same action.
6. If possible, try to keep breathing smoothly between each group of movements to increase the effect and comfort of exercise.
Precautions:
1. During this exercise, ensure that the spine is always in a neutral position to avoid excessive forward or backward leaning.
2. If you feel waist discomfort during exercise, please stop immediately and seek professional guidance.
This action is suitable for beginners and intermediate yogis to try. If you are a yoga master, you can try more challenging moves to improve your flexibility and strength.