Difficulty coefficient ：19
Work method ： 1. Sit on the ground with your legs straight forward. 2. Bend the right knee and place the right leg on the root of the left thigh in a half lotus pose. 3. Bend the left knee, pull the left leg closer to the torso, grab the ankle of the left foot with both hands, exhale, pull the left thigh up and back, bend the torso slightly forward and place the left leg on the back of the neck. Touch the back of the neck from the outside of the left leg, above the ankle joint. 4. Lift your head and neck, keep your back straight, and let go of your left ankle. 5. Now raise the left arm vertically upwards, bend the left elbow back, cross the left leg behind the neck, and place it behind the neck. Lower your right arm, bend your elbows, and lift your right forearm up until your right hand is level with your shoulder blades. Then he clasped his hands behind his back. 6. Maintain this asana for 10-20 seconds and breathe normally. Release your hands, lower your left leg, straighten your right leg, and go back to the first step. 7. Repeat this asana on the other side for the same amount of time.
Efficacy : This pose can strengthen the back and neck, the shoulders are more flexible, the leg muscles are fully stretched, the abdominal muscles are contracted, and the digestive function is enhanced.
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