骆驼式
让我们跪在垫子上，双手托住腰部。在这个过程中，我们一定注意保护自己的腰部不受伤害。初次做的朋友们可以先勾脚踩地，减缓动作的难度。
先将左手托住腰部，身体慢慢向后弯曲，用我们的右手去够我们的右脚跟。稳定之后，抬起右手向天空，眼睛看向我们右手指间的方向，保持五个呼吸。。。慢慢将右手收回托住腰部，臀部腰部用力，带动身体上提，同时收回左手托住腰部，直起身体。。。。。好，下面我们做反方向的练习。（略）

Camel style
Let us kneel on the mat, his hands holding her waist. In this process, we must pay attention to the waist to protect themselves from harm. Make friends the first time can hook foot, the slow movement more difficult.
First left hand to hold the waist, the body slowly bending backwards, with our right hand enough to go with our right foot. After a stable, raised his right hand to the sky, the eyes look to us the direction of the right hand fingers, and maintain the five breathing. . . Slowly to recover the right hand holding the waist, hips waist, hardworking, driven to mention the body and at the same time to recover the left hand to hold the waist, straight from the body. . . . . Good, to do the following, we are practicing the opposite direction. (Omitted)