1, kneeling position, arms straight, palms on the ground, body form quadrilateral. Inhale, raise your head, look straight ahead, and raise your right leg to the highest position. Exhale, slowly lift your left hand forward and palm down. After lifting it to the maximum, press down on your back, tighten your lower abdomen, keep breathing for three times, and then practice with the other leg and arm.

2, lie on your back, legs together straight, arms on your sides, palms down. Inhale, lift your upper body forward, straighten your legs, and support your body with your hips. Hold your thighs tightly with your hands, keep your body balanced, keep your back straight, tighten your abdomen, keep breathing for five times, then put down your legs and upper body and repeat the exercise many times.

3. Stand well, with your legs together and your back straight. Bend your upper body forward, lift your left foot backward, bend your knees, hold your left instep with your left hand, keep your instep straight, and straighten your right leg. Straighten your right arm to the front of your body and tighten your abdomen. Keep your eyes on your fingers. After three breaths, put down your arms and legs and repeat the exercise with your other arm and leg.

4, standing posture, legs together straight, back straight. Take a big step forward with your right foot and take a lunge posture. Straighten your left foot, lift your hands up, put your palms on your head, and straighten your arms. Bend back, stretch your arms back with your waist, and look diagonally above. After five breaths, straighten your back and repeat the exercise 10 times.