1, lie on your back on the mat, straighten your legs together, hook your feet backwards, put your hands on the outside of your body, palms down, raise your legs to 30 degrees at the same time when inhaling, and keep breathing here for several times;

2. Inhale again, raise your legs to 60 degrees and hold for a few seconds;

3. When inhaling for the next time, raise your legs to 90 degrees and push your heels upward, so that your legs can relax briefly here;

4. Exhale and let your legs drop to 60 degrees;

5. Continue to exhale, put your legs down and stop at 30 degrees for a while. Finally, put your legs down and relax.

Pay attention to four things:

(1) "Out" refers to the range that the breath reaches in the chest and abdomen after inhalation; Where does the breath reach in the universe after it is exhaled?

(2) "Time" refers to the time of breathing. It is required to maintain moderate speed, proper interval and rhythm in the process of exhaling and exhaling.

(3) "Number" refers to the number of breaths. The air outlet and air inlet must be slow and light, not short and thick.

(4) "Focus on one situation" refers to the problem of adjusting mentality. When you breathe, you should concentrate on one point and don't be distracted.

Reference to the above content: Baidu Encyclopedia-Yoga