1, prone, chin pointing to the ground, legs together straight, hands naturally placed at your sides, palms on the ground. 2, elbow flexion, two forearms straight forward in parallel, palms down on the ground on both sides of the head. 3. Inhale, slowly lift your head and chest off the ground, support your body with your forearms flat on the ground, and look obliquely above your eyes. 4, exhale, the body slowly returns to the initial position.