1. Lie on your back on the mat, keep your legs straight and close together, hook your feet back, put your hands on the outside of your body, palms down, and raise your legs to 30 degrees at the same time when inhaling.

2. Inhale again, raise your legs to 60 degrees and hold for a few seconds.

3. The next time you inhale, raise your legs to 90 degrees and push your heels up.

4. Exhale and lower your legs to 60 degrees.

Specification requirements

First, it is important to warm up. Don't do difficult movements from the beginning, so as not to cause sports injuries. It is best to do some yoga warm-up exercises first, step by step, to avoid being scared.

Second, when practicing, you must keep the room relatively quiet and the air must circulate. Don't practice on the soft bed, prepare a yoga mat, and then practice barefoot in pajamas.