1 Start from the desktop position. Shoulders are perpendicular to wrists.

Try to open the distance between your knees, but don't push too hard. Bend your knees 90 degrees, with your inner bow touching the ground and your toes away from your body.

3 when exhaling, put the forearm back to the ground. Elbows are shoulder width apart. Shoulders are above elbows. Put your palms on the ground and open your fingers.

4 when inhaling, lengthen the spine. Extend the head forward in the opposite direction and the tailbone backward.

5 By gently retracting the navel to the spine and pulling it upward, the core is involved. Relax your torso towards the ground and pull your hips back and down at the same time.

If you start to feel the stretch in this position, turn your attention back to breathing. Deepen and slow down your breathing.

7 Exit the posture, lift the forearm off the ground, and then put the palm on the ground. Pull your feet back gently, and at the same time, move your hands in the direction of your hips. Knees together, hips on your feet.

In the process of taking off, frogs must push their hips backwards before reaching the maximum "flying" distance, so that the gluteal muscles can be stretched to the maximum extent, the knees can be bent, the quadriceps can be stretched to the maximum extent, and the ankles can be bent to the maximum extent. Think of the frog's prone posture as a moment before taking off, not a fallen, limp and lifeless frog.