1, Stand on the ground with feet about shoulder width apart and toes forward.
2, Arms crossed in your back.
3, Exhale, extend your arms backward with palms up.
4, Inhale, bend your head backward.
5, Exhale, take one step forward with your right foot.
6, Use waist as supporting point, exhale and bend your upper body forward.
Try your best to make forehead close to your right knee and lower your arms. keep this pose and hold breath for2 to3 seconds.
7, Inhale slowly and straight your body slowly.
8, Exhale, put your right foot in.
Change your foot and repeat this practice.
This pose can extend your thigh muscles and calves, also help to massage your shoulders and the upper back muscles. Shoulder blades can be strong stretched when you bend your body.