1. Keep your body in a kneeling position and stretch your arms forward.
2. Keep your legs on your knees, then stretch your hands straight on the ground, and slowly exhale and arch your back.
3. Then the abdomen is retracted inward, the chin is as close to the chest as possible, the consciousness stays on the part of yourself that is prone to soreness, and hold your breath.
4. Hold the above movements for 10-15 seconds, then raise your head and inhale, and then hold your breath for 10-15 seconds and relax.