①Lean forward 45 degrees, tighten the core of the abdomen, straighten the chest and sink the shoulders, and slightly raise the head.
②Use the entire back muscle to drive the elbow to move backward and upward, and the elbow is naturally bent.
③The upper arm is slightly higher than the body at the highest point, and the entire arm is perpendicular to the ground at the lowest point, with the elbow slightly bent. The forearm is perpendicular to the ground throughout the whole process.
④Inhale down, exhale up.
①Lie on your back on the yoga mat, tighten the core of the abdomen, straighten the chest and sink the shoulders.
②Open the arms horizontally, drop them close to but not touching the ground, and feel the stretch of the chest.
③At the highest point, the arm is perpendicular to the ground as a whole, and the elbow is slightly bent throughout the whole process.
④ Keep your wrist in a neutral position. Your wrist must be in a straight line with your forearm. Do not hook your wrist.
⑤ Inhale downward and exhale upward.
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