1. Enter the water like a baby (see the tenth type), raise your head when inhaling, and hook your toes backwards.

2. Exhale, push your hips up and straighten your legs.

3. Keep your eyes in the middle, relax your shoulders, separate your hands and fingers, press down from the jaws of the tiger and breathe evenly.

4. Stretch your back and stick your heels evenly to the ground. The ribs are adducted and the ischium faces the ceiling.

5. Keep moving and breathe evenly for 30 seconds.

The second kind of cobra pose

1. Enter on your stomach.

2. Put your palms on your chest and your upper arms on your body.

3. when inhaling, abdomen is closed and chest is up.

4. Keep your arms straight naturally and look at the tip of your nose.

5. Keep breathing for 30 seconds.

6. Feel the stretching of abdominal muscles.

7. When exhaling, bend your elbow, slowly lower your body and return to the prone position.

The third butterfly style

1. Sit with your feet facing each other and your upper body straight.

2. Cross your hands and fingers in front of your toes, and put your heels in the perineum as much as possible.

3. Stand as high as possible, and then put your palms on your knees. Press your knees slowly and breathe evenly. Keep moving for 30 seconds.