1. Well, let's sit on the yoga mat first. The spine of the body must be kept as vertical as possible to the ground. Put your hands on your thighs twice, gently rub your thighs and move your shoulders.

2. Lean forward slowly and try to hold your ankles with your hands. If you can't do this for the time being, MMs don't have to worry, just bend down slowly and grab their feet anywhere with both hands. Let your spine and cervical spine stretch in this action.

3. Lie flat on the yoga mat, slowly lift your left leg, move closer to the upper body, grab your ankles with both hands, and try to keep your thighs close to the upper body. At the same time, MM's upper body should try not to bend.

4. Let go of your left leg, make it stand upright, and stretch your hands upward with your legs. Maybe this action is still difficult for some MM, so I suggest that MM can try to hug her knees. Repeat about 3-4 times to enter the fifth part.

5. Hold your thighs tightly and let them stick to your upper body. Take a deep breath at this time and hold it.

6. Exhale, look up, and try to touch your knees with your chin. Bend over, bend your waist, and go back and forth.