1. Focus on stretching back muscles. 2. Lift your body when inhaling and recover when exhaling. 3. Prone, chin pointing to the ground, legs straight together, hands naturally placed on both sides of the body, palms on the ground. 4. Bend your elbows, straighten your arms forward, and put your palms on the ground at both sides of your head. 5. Inhale, slowly lift your head and chest off the ground, support your body with your forearms flat on the ground, and look obliquely above your eyes. 6. Exhale and slowly return to your original position.