1. One-legged bird bending variant: the knees should not exceed the toes, the back should be straight, the shoulders should be fully opened, the body should bend forward, the chest should be attached to the front of the thigh, the head should be straight, and the hips and thighs should be parallel to the ground.

2.Dove pose: Dove pose is to strengthen the forehead of thighs and calves, which can make leg muscles firm and elastic, shape leg curves, and make the waist softer and slimmer. In addition, it can also eliminate excess fat on the arm.

3. Simple spinal torsion: First, keep your body relaxed, sit on the yoga mat, keep your upper spine vertically and upward, keep your back straight, bend your left leg and knees, retract your calves, step on the floor mat with your left foot, keep your right leg straight, and naturally extend your right toe.