Four columns? Lie prone on the mat, feet apart and pelvic width apart, feet on the ground. Put your hands on your chest. When inhaling, put your feet on the ground, push your heels back, straighten your hands and arms, and lift your body in a straight line.

Dog style? Lie on your back on the mat, your feet are the same width as your pelvis, your knees and feet are on your back, your hands are on your chest, your elbows are clamped inward, breathe in, your feet are pushed to the ground, your hands are pushed to the ground, your arms are straight, and your body is lifted off the ground.

3. One-legged dog style? Inhale, lift your left foot, straighten your left leg, and hook your toes back. Exhale, hold, don't turn your hips and don't tilt your center of gravity to one side.

4. Warrior style? Stand in the mountain style, with your feet as wide as your pelvis and your left foot taking a big step backwards. Inhale, lift your arms, exhale, and bend your right knee and calf vertically.

5. Stand in the middle of the mat in a triangle, with your feet greatly separated to both sides, your right palm rotated 90 degrees outward, and your left palm slightly buckled.