Action 1: arch bridge

Lie on the mat, bend your knees, put your feet on the floor and bring your heels to your chest so that your fingers can touch your heels. Tighten your abdominal muscles, inhale and exhale, lift your hips toward the ceiling, and keep your shoulders close to the ground. Hold this position for 5 to 10 breaths, and then slowly lower to the starting position.

Action 2: Children's style

Kneel on the mat with your feet together. While inhaling and exhaling, stretch your hands forward and bend your upper body on the floor to keep breathing normally in this position. When exhaling, keep your hands stretched forward, keep your hips from leaving your ankles for 5 to 10 breaths, and then slowly return to your kneeling position.

Action 3: Dove posture

Sit on the mat, bend your left knee, stretch your right leg backward, and touch your left palm with your right thigh. Sit up, inhale and exhale, while the upper body leans down and hands stretch forward until the left hip feels properly stretched. The chest can be placed on the left thigh. Straighten your right leg, keep this posture for 5 to 10 breaths, then raise your hands and return to the initial position. Bend your right knee and repeat.

Action 4: Triangle

Stand with your feet apart, with your right toe forward, your left toe pointing to the left, your left hand touching your left foot down, your right arm stretching towards the ceiling, and your eyes looking at the ceiling. Hold this position for 5 to 10 breaths, then return to the initial position, change the left toe forward, and point the right toe to the right, and repeat the same action.

Action 5: Hang upside down

Stand with your feet shoulder width apart, lean forward and inhale and exhale until your fingers touch the ground and your knees can bend properly. While inhaling and exhaling, keep your arms and feet upright, keep breathing in this position for 5 to 10 times, and then slowly return to the standing position.