Assume a kneeling position with knees and insteps flat on the floor. Position legs shoulder-width apart, forming a right angle between thighs and calves. Place palms flat on the floor, perpendicular to the ground.
Step 1
Lift insteps off the floor, shifting weight onto toes. Apply slight forward pressure with insteps to stretch the feet.
Step 2
Place the soles of your feet on the ground, lift your knees, and straighten your legs. Position your arms and legs at approximately a 45-degree angle to the ground, forming an inverted "M" shape with your body.
Step 3
Keep your upper body stable. Balance on the right toes for 2 seconds, then lower. Switch to the left toes for 2 seconds, then lower. Alternate sides about 10 times.
Step 4
Place both palms on the floor with arms perpendicular to the ground. Extend your right leg forward, keeping your thigh and calf at a 90-degree angle. Hold for about 2 seconds, then switch to your left leg. Alternate legs about 10 times.
Step5
After completing the sequence, stand upright with feet together. Align your arms with your spine, relax your neck, and let your head hang naturally downward. Hold for about 10 seconds to relax your limbs.