This is a yoga pose. It can enhance the elasticity of the spine and flexibility of the hips; relax the tight shoulders and neck; strengthen the abdominal muscles; stretch the back and relieve low back pain; relieve menstrual cramps; promote digestion and relieve mild constipation; relieve stress, etc. Method: 1. Kneel down, get on all fours, straighten your arms and press your hands down. The backs of the feet are on the ground, with the toes naturally facing backwards. 2, warm up: spine gently concave down, hips slightly elevated. Look forward or slightly upward, followed by an arching of the spine and a gentle inward tucking of the chin and hips. The stretch does not have to be too great, and there is no need to hold the pose and breathe normally. Repeat 5-10 times. 3. Concave the spine further down while slowly inhaling. Lift your chest and hips upward and press your hands down hard, keeping your elbows straight. Look straight ahead or slightly upward. 4.Exhale slowly, arching the entire back, head down and hips in. Alternate the movement of one concave and one arch of the back, breathing smoothly and smoothly. Repeat 5-12 times. 5, both hands gradually retract, sit on your heels and relax.