Kneel on the bed or yoga mat, spread your knees, touch your big toes behind your back, and sit on your heels with your hips down.

Take a deep breath slowly and lean forward when exhaling until you touch the ground, your forehead touches the ground or turn to your side. In short, don't hang up or shrug.

At the same time, put your hands forward and touch the ground, or put your palms up at your sides.

Keep this action, take 10 breaths, and then return to the original state.

Action 2

Stand on the yoga mat or bed (if the mattress is too soft, it is recommended to finish it on the ground to avoid falling), step on the ground with your feet firmly and open shoulder width.

Inhale, stretch your hands forward, and when exhale, bend your body forward and down with your hands.

Try to touch the ground with your hands, stand your legs as straight as possible, and be careful not to arch your back, but if it is difficult to do so, you will still arch your back, so you can bend your knees slightly.

Keep this action and breathe 10 times.