This pose helps to stretch the spine, exercise the back muscles, eliminate excess fat, promote blood circulation and improve the digestive system.

Kneel on the ground, feet slightly apart, knees pointing to the ground, elbows bent on your sides to adjust your breathing. Touch the ground with the top of your head, put your weight on your arms, lift your legs off the ground with the help of the wall, stretch them upward to be perpendicular to the ground, and straighten your hands. Keep your calf close to your thigh, bend your back, keep your body balanced, and keep breathing for 5-8 times. Keep this action 10-20S. Return to normal torso, slowly return to kneeling position, exhale, and repeat the above actions for 3 times.

2. Side panel variation

This pose helps to exercise the muscles of the legs, waist and coccyx, shape the body, stretch the spine, bend the joints and prevent cardiovascular diseases.

Lie on the ground, spread your feet slightly, bend your elbows on both sides of your shoulders and adjust your breathing. Shoulders open, hips lifted, trunk lifted off the ground and extended upward, arms straight, knees straight, and body balanced. The torso leans to the left, bending the right knee, and the heel of the right foot is close to the left knee. Look at the ground and keep breathing for 5-8 times. 10-20S insist on the above actions. Return to prone position, exhale, change the other side, and repeat the above actions for 3 times.

3. Bow variant

This pose helps to relieve the spine, correct bad posture, prevent hunchback, shape the body, strengthen the digestive system, and prevent constipation and flatulence.

Lie on the ground, bend your elbows on both sides of your head, touch your chin on the ground, look forward and adjust your breathing. Bend your knees, lift your hips, bend your back, and stretch your feet back and forth until your palms are on both sides of your head and touch the ground. Hold both ankles with both hands, so that the whole person becomes U-shaped and the abdomen is adducted. Keep breathing for 3-5 times and stick to this action 10-20S. Return to prone position, exhale and repeat the above actions for 3 times.