1. Shoulder handstand: 1, supine, legs together, hands on the ground at both sides of legs. 2. Inhale and lift your legs to 90 degrees, slowly lift your hips, hold your waist with your hands (elbows are supported on the ground close to your body), and keep your legs straight up and breathe in this position for as long as possible. 3. Breathe out slowly. Slide your hands from your waist to your hips and slowly flatten your waist, hips and legs back to 90 degrees and slowly flatten them. Just relax。 Benefits: Treat hemorrhoids, hernia and irregular menstruation, improve blood circulation in the head and make the body light. Second, head down: 1, kneeling, upper body slowly moving back and forth, forehead touching the ground, elbows on the ground. 2. Cross your hands and fingers 4 inches from your forehead, put your body weight on your arms, and put a little weight on your forehead. 3. Slowly lift your hips, knees and feet together. Inhale, keep your knees close to your chest and keep your whole back in a straight line. Exhale and inhale, slowly lift your legs, and slowly straighten your legs until you are completely upright and your feet are together. Keep breathing naturally. Keep breathing. 5. When returning, slowly bend your knees so that they are close to your chest, and then slowly put your feet back on the ground. Put your fist under your forehead and relax for a while, then slowly return your body to the sitting position and stretch your legs to relax completely. Beginners can find a wall to live in a tree, and putting their feet on the wall can reduce the difficulty.