Kneel on the mat with your feet apart, shoulder-width apart, hands back and pinch your ears, bow your head back, roll your head inward, look at the ground with your eyes, slowly lower your waist and brace your hands on the ground to form an arched body.
2. Kneel down and grab your feet
Based on both knees, grab your ankles with both hands, push upward with your chest and waist, feel the stretch in your lower back muscles, stay relaxed, and avoid using your lumbar spine for support.
3. Push chest and waist
Lying on the ground, knees open, insteps stretch, slowly lift your head to find your buttocks, shoulders open, push chest and waist backward.
4. Stand down waist
Hands apart shoulder-width apart, bend backward until hands touch the ground, hands as close as possible to the feet, arms straight, lift chest and waist at the base of the hips, slowly shorten the distance between hands and feet.
Don't put your upper body strength and weight entirely on your hands in order to walk on the ground with enough control.