First, sit on the mat. First, open our feet as wide as you can. We will hook our soles. Then we will lie down and touch our foreheads. If we can't get down completely, we can stay in mid-air. Stay here and take a deep breath. Inhale, straighten slowly, bend your knees and slowly retract your legs.
Next, roll horizontally, with the left calf down, the sole hooked, and the right leg up, overlapping. Try to make your legs at 90 degrees, then exhale, and your body will lie forward and down. At this time, you will feel a very strong ache on the outside of your right leg, so keep breathing here. Inhale, slowly push the ground back to the right, untie your feet and do reverse movement.