1. navel extension: sit on the ground, straighten your legs forward, grab your feet with both hands, and lean forward until your chest is on your knees. This action can help stretch abdominal muscles and back muscles, and also help to improve balance.

2. Hero posture: Sit on the ground with your legs straight, put your hands on your knees, and lean forward until your chest is on your knees. This action can help stretch thigh muscles and hip muscles, and also help relieve stress.

3. Half-moon pose: Standing on the ground, one leg is straight forward, both hands are raised, and the body leans forward until the arms and legs are parallel to the ground. This action can help stretch the waist and leg muscles, and also help to improve balance.

4. Inverted Squat: Stand on the ground, lift your hands, lean forward until your arms and feet touch the ground, then slowly lift your hips to keep your balance. This action can help stretch leg and hip muscles, and also help to improve balance.

5. Yoga corpse: lying on the ground, feet slightly wider than shoulders, arms at your sides, relaxing and taking a deep breath. This action helps to relax and relieve stress.

All the above actions need a certain physical quality and balance ability, and beginners may need to adapt gradually, but tiring actions are helpful to exercise and improve their physical quality. Please choose and practice according to your physical condition and endurance.