Step 1

Lie on your back with your feet together.

Toes straight to the ceiling, legs taut.

Attention, put our hands on one side of the chest respectively.

Elbow on the ground, slowly lift your chest as high as possible, and put your head on the floor.

Second step

Lower your chest, put your back completely on the ground, put your arms straight and naturally on the floor, relax and breathe naturally.

Step 2 Sit backward

Step 1

Sitting posture, legs apart, hands on knees naturally, back straight, shoulders back open, chest straight, eyes straight ahead.

Second step

Gently move our backs back.

Put your elbows on the ground, make fists with your hands, put your forearms on both sides of your chest, and rest your head on the floor.

3. Sit forward and bend

Step 1

Sitting posture, legs bent, feet together, hands holding toes, back straight, shoulders back, eyes looking straight ahead.

Second step

Bend down until your forehead is on the floor, your hips are as low as possible and close to the floor, and your back is slightly arched.

4. Fish style

Step 1

Lie prone, belly on the ground, feet together, legs straight, arms straight and close to your body on the floor, facing left.

Second step

Put your arms under your body, separate your feet at a distance, and slowly lift your legs off the ground as high as possible.