(1) Lie face down and put your head on your crossed arms easily.

(2) Inhale slowly, lift your right leg at the same time, stop at the highest point for a few seconds, then slowly put it down and exhale at the same time.

(3) When lifting legs, pay attention to press the toes down, and the hips can't leave the ground. Straighten your legs as far as possible.

(4) Repeat the above actions for 20 times, and then change legs. Do it once a day.

(5) It is better to use with Manoya.

I hope the landlord will adopt it