Lie flat on the cushion surface, bend your knees, open your feet to the same width as your body, step firmly on the cushion surface or lean your hips against the wall, step on the wall with your feet, exhale, fold your knees horizontally to the left, and inhale back to center; Exhale again and turn to the right..
Keep your knees close to the ground and hold them still for 1-2 minutes; Dynamically create three groups, each consisting of 20-30 pieces.
Breathe evenly, and if possible, open your feet wider to do a wide range wiper position, which can provide stronger flexibility in your hip joints..
People who have poor hip and knee joints should start with a narrow range (with the feet open at a smaller distance) transition..
People with hip pain or strain should practice with caution, and those with lumbar disc herniation should not do this posture..
