Sit on crutches, inhale and raise your arms.

How do yoga beginners practice pigeon pose?

Exhale and bend straight back, looking for thighs in the abdomen.

Stretch your back, relax your shoulders and straighten your knees.

Grab your big toe with both hands, inhale and look up.

Hold your chest out, straighten your back and stretch forward.

Exhale, continue to deepen your flexion and look for the calf on your forehead.

Hold 1-2 minutes, deeply stretch the back of the leg, inhale, sit up and bend the left knee.

Hold the back of the left knee with both hands and let the thigh stick to the abdomen.

Straighten your left leg forward and grab your left ankle with both hands.

Inhale, chest out, back straight.

Exhale, pull your left leg to your abdomen and straighten your knees.

Keep your left thigh close to your abdomen and bend your left knee.

The calf is parallel to the ground, exhale and straighten the calf forward.

When inhaling again, the left thigh continues to stick to the abdomen.

Keep breathing smoothly, and dynamically practice 3-5 groups to bend the left knee, abduct the knee, and encircle the calf with both hands.

Inhale to straighten your back, and exhale to pull your calf toward your chest.

The ischium is evenly pressed against the ground, and the shoulders are relaxed.

Sit up straight, bend your knees and keep your heels close to your hips.

Two calves overlap each other and sit in four directions.

Inhale and lift on the chest, exhale and twist your body to the right.

The left hand extends to the outside of the right knee, and the right hand supports the rear of the hip.

Keep breathing for 5-8 times, and stand up straight.

Exhale forward, stretch your hands forward, keep sitting, bend your right knee and put your heel on the outside of your left hip.

Put your left foot on the outside of your right thigh, flush with your ischium.

Inhale and stretch, exhale and twist to the left.

Put your right hand around your left knee and your left hand back.

Turn your head to your left shoulder, keep breathing for 5-8 times, untie your right hand, grasp the palm of your left hand and touch the ground with your left hand.

Inhale and straighten your back, exhale and lift your left leg.

The left hip is pressed down and the left hand is in front of the left leg.