2. Open your legs to both sides to a suitable angle, with your feet facing up, straighten your legs as much as possible and stretch your spine.

3. Hold your hands in front of the ground, try to move your center of gravity forward, open your crotch, stretch your legs, and naturally breathe evenly in your abdomen for about 10 second (according to your gestational age, your body should lean forward moderately. It hurts a little when you start practicing, so it's good to be skilled.

4, slowly turn to the side, the hind legs are slightly bent, and the crotch is straight. Hold your chest, keep your eyes straight, support your hands on your sides, and feel the strengthening and stretching of the thigh root (if the next one-arm lift makes you feel uncomfortable, do so, try to lean your head back, try to straighten your back, take back the suction head, relax and straighten your body. After the reverse practice, relax and end).