Stand on the yoga mat with your feet together. Move the center of gravity to the left leg and then lift the right leg backward. Lean forward parallel to the ground and keep balance, and straighten your arms forward parallel. Tighten the lower abdomen, keep the correct posture, and take a deep breath slowly for 3-5 times. Efficacy: strengthen hip, quadriceps femoris and upper back muscles.

Stand with your feet together. Inhale, bend your knees slowly, squat down, and raise your hands above your head until dusk.

Keep the correct posture and take 5 slow deep breaths, inhale with your feet firmly, slowly lift your back and restore your posture to twilight. Put your left elbow on the front of your body outside your right knee and exhale. Similarly, keep the correct posture and take five deep breaths slowly.