1, lie flat on the ground, face up, and lay your feet flat. The width of your feet is the same as that of your hips, and bend your knees until your calves and shins are perpendicular to the ground.

2, tighten the hip muscles, lift the hips a few inches off the ground, so that the body and the ground are arched.

3. Keep your arms close to the ground, tighten your hips and leg muscles, lift your hips, and clasp your hands tightly under your body. Hold this position for a while, then relax, lie on the ground and rest, and continue to repeat this action.

Two: side plate type

1, enter from the elbow board, support with the left arm, turn to the right, and put your feet together.

2. Lift the abdominal muscles to the navel, unfold the chest and lift the right arm.

3. Keep breathing naturally, lift the pelvis upward when exhaling, stay for 5-8 breaths, and practice in the opposite direction.

Three: dolphin style

1, enter the water horizontally, press your hands and fingers to the ground, and exhale.

2, hips up, feet forward, dolphin style.

3. Keep your legs straight and not collapse, your head is between your arms, your spine is extended, and your ischium is extended backwards and upwards, just like the downward dog pose. Keep your shoulders away from your ears and stay for 8- 10 breaths.

Four: Tree shape

1. Stand with your feet together, with your pelvis in the right position, bend your right leg, step on the inside of your left thigh or calf with your right foot, and spread your right leg outward.

2. Step on the ground with your left foot firmly, tighten your abdominal muscles and lift them up, and put your hands together on your chest.

3. Relax your shoulders, close your eyes or look at one place, keep your body balanced, keep 10-20 seconds, and practice on the other side.