1. Keep the front thigh and lower abdomen close to the ground, and bend the lower leg backward and stick it to the hip.

2. Open your shoulders, twist your arms behind your body, pull your toes, and then tilt your head slightly upward.

3. Inhale and lift your head and shoulders.

4, exhale, press your feet down as much as possible with your hands, so that your waist is squeezed as much as possible.

5. Keep breathing in this position for three to five times, then release your hands, return your feet to the ground, put your hands back under your forehead, relax your whole body and relax the tense parts of your body.