The shovel function of Ma Youmei (head of deep yoga classroom): to eliminate fatigue and fatigue. Other functions: tighten the lower abdomen, improve insomnia, relieve stress, lie on your back, straighten your feet together, keep your arms straight and close to your body, palm down, and exhale. Bend your knees and stand up. While inhaling, press your hands to the ground, lift your feet and hips upward, keep your chest as close to your chin as possible, and keep your feet parallel to the floor. Final posture-put your body center of gravity on your shoulders, exhale and touch the ground with your feet together, straighten your toes back and keep breathing for 5 times. Clamp the shoulder blades and don't let your head shake. Hoe-style: Pocha Yoga Point 1. Keep your back straight. Bring the abdomen close to the thigh. Key points: spread your feet to waist width, so that the meat in your abdomen will not form an obstacle and you can lean forward easily. When your feet are open, don't point your toes outward, please be sure to face forward. This article is excerpted from Bocha Yoga/Kamiya Mayumi (Head of Kamiya Yoga Classroom)/Dong Fan, Taiwan Province Province.