1. 1. Lie flat on the ground with your knees bent, your soles close to your hips, grab your ankles with both hands, straighten your chest, upper back and hips, lie flat, your head and spine are in a straight line, and your feet are slightly apart.

2, head, shoulders, feet on the ground, hips and chest as high as possible, slowly take a deep breath. Keep this action for at least 10 second, then put it down, rest for a few minutes, and repeat it for 3 to 5 times. Put your feet flat on the ground, put your palms on the ground, point your fingertips at your shoulders, and land on your back.

3. After you are proficient in Action 2 (it will take several weeks), you can do this action. Raise your hips, put your hands off your ankles and under your shoulders, ready to lift your body higher, bend your elbows and put your hands on your sides.

4. Knees and feet are parallel, and the body is supported by the strength of palms and soles. The hips and chest will be lifted, the neck will be bent back, and the head will land on the ground, preparing for the final wheeled action.

Lean your head back between your arms, keep your elbows straight, and extend your hips upward. Soft enough, you can try to straighten your knees and put your feet out, otherwise your hips will shake and your body will lose balance.

5, inhale, elbow straight, hips and chest as high as possible, head backwards. Take a deep breath and hold this position for more than 10 second. If it lasts for 30 seconds, you can start to try the following changes.