เริ่มต้นโดยวางมือลงบนพื้น ให้แขนชิด

Start by laying down on the floor. Arm close to the body and knees. Stretch your body forward to keep the weight down on one knee. And in that position the knee in line with your head. Lift up on the back foot, then graduallyUntil the chest touches the floor, then push up to the starting position for the first time
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Started by let go down on the floor with arms, trunk, and then cook the knee stretch trunk forward so it doesn't weigh down the knee and his head in the dock with your head in the same concept. Lift feet up on the back of the torso. Until the chest touches the floor, then push up in tha beginning is 1.
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Start by placing your hands on the floor, extend your arms close to your body, and then fell on his knees, his body forward to weight on one knee, and in his position at the head of the head you are in the same lift at the toe, and then they slowly back up.until his chest touching the floor, and then push it up. It is in a position of
1.