1. First, back to the wall, feet flat on the ground, heels together, so that the whole leg and lower body are tightly attached to the wall.

2. Next, bend over 60 degrees and let the upper body above the waist slightly leave the wall.

3. Inhale the lower abdomen or press it with your hands, and then slowly put the whole upper body, from the spine, hips, waist to shoulders, and finally the back of your head, flat on the wall, with your hips clamped and your shoulders and hands relaxed.

4. Next, keep this posture unchanged. After 15 minutes (novices try to stick to it for more than 5 minutes), you can rest and relax.

Standing for a long time will make you feel stiff at last. At this time, you can take a walk for 5 minutes to exercise your muscles and prevent injuries.