The preparatory action adopts sitting posture, palms of hands are straight up and inward, eyes are looking straight ahead, and the spine is imagined to extend towards the top of the head, so that the upper body is in a straight line; Straighten your legs forward, stretch your toes in the direction of your body and stay for 5 breaths. Then palms down, arms straight, body bent forward 45 degrees, stay for 5 breaths. Press your upper body with your head down so that your abdomen is close to your feet. If the softness is good, you can hold the heel with both hands, stay for 5 breaths and resume the action. Repeat step 1 ~ 3 3 ~ 5 times.