No. 1-Stand up straight, with your legs spread shoulder-width, turn your left foot 90 degrees, straighten your right foot, spread your hands parallel to the ground, and turn left while breathing slowly, with your left hand above your calf and your hands in a straight line. Look straight as much as possible and slowly return to the original position after 20 seconds.
No.2-lie flat on the yoga mat, with your legs together, your hands on your sides straight, and your palms on the ground. Then adjust your breathing and inhale slowly, while lifting your legs vertically to your body and swinging your legs backwards. People with soft bodies can touch the ground with their toes. If your friend is not so flexible, don't push yourself too hard, just try your best. Hold this position for 10 second, then put your legs away, bend your knees and curl your body slowly, and then lie flat.