What is done in the demonstration photo is quite standard. The model itself is soft, so it is relatively easy to do. Not everyone can do it at first. Yoga must be practiced within a moderate range, so if you find it difficult to do it, you don't have to do it to the limit. In numerical order, we should do this:
① Choose a spacious and solid place to sit down, keep your legs straight and close together, breathe evenly, and keep your waist straight.
② The left foot straddles the right leg, with the sole attached to the ground and close to the outside of the right calf.
③ The outer side of the right elbow or right upper arm abuts against the outer side of the left knee, and the forearm directly supports the right knee. Inhale and straighten your left arm backwards. At this point, your arms should be stretched back and forth as far as possible, with your palms behind your hips and your fingers backward.
④ Exhale slowly and twist the trunk to the left. After twisting to the extreme, keep your posture and breathe gently. Every time you exhale, you can slightly increase the twist. Note that the twisting action is dominated by the abdomen, waist and buttocks. The neck and other parts of the trunk are only twisted in the same direction and should not be overstressed. Pressing your knee hard with your left arm will help you twist further.
⑤ Slowly return the trunk to the center, and then switch places left and right, as above. Try to stick to this action on each side 1 minute or so. If you feel reluctant, you can stick to it according to your own limits.
⑥ Finally, slowly return the trunk to the center, loosen the legs and arms, and close your eyes to rest. Relax thighs and hips in turn, relax back, relax abdominal muscles and intercostal muscles, and adjust breathing.
This method is not easy to implement at first. If your muscles are hard or you haven't exercised for a while, then you'd better do what you can, for example, when one leg straddles the other leg, you don't have to stick too tightly, or you can try your best to reach the place you can reach without hugging your knees, but you should pay attention to the fact that the twisting action can't be contracted and you must rely on the strength of your waist and abdomen. If you go all out, you should feel a little pain in your waist and abdomen after completing a whole set of movements, and your thighs and arms will also feel stretched.