A. First, sit on the ground, straighten your legs together, put your arms on your sides, keep your spine neutral and your waist straight.

B twist the upper body to the left, spread your legs slightly, put your right hand in the gap between your thighs, put your palm on the ground, and put your left hand on the left. Inhale, press the ground with both hands at the same time, tighten the gluteus maximus, tighten your legs and knees, and lift your body off the ground with your palms down. When the body is stable, the spine bends forward and the upper body leans forward.

C twist your head to the right, look straight ahead and breathe slowly. Keep this state for about ten seconds.

Lateral pigeon variety

A. First, kneel on the ground with your knees together, with your toes pointing backwards, your arms at your sides, and your waist straight.

B. Inhale, stretch and push the left leg backwards, bend the toe of the right knee and point diagonally upwards, and hold the toe of the left foot backwards with the left hand. Then lift the right thigh upward, hold the right palm on the ground, and put the right hand on the right kneecap. Twist the head and waist to the right.

C. Look straight ahead and breathe naturally. Keep this state for about twenty seconds.

Dance style

A. First of all, stand on the beach like a mountain, with your knees taut, your legs straight together, and your arms hanging naturally at your sides.

B keep the spine neutral, keep the body straight and shift the center of gravity to the right foot. Inhale, lift your left foot backwards and upwards, and hold your left ankle backwards with your left hand. The left hand grasps the left foot and continues to lift, the spine bends forward, the upper body leans forward, and the right hand straightens forward.

C. Look straight ahead and breathe naturally. Keep this state for about fifteen seconds.