Use a folded blanket or sticky mat to pad your head and forearms.

用一块折叠的垫子或者粘垫护着你的头和前臂。

Lift and lengthen the soles of your feet from the middle of the arch of your foot forward on the floor or sticky mat.

在地板或者粘的垫子上抬起并从足弓的中间开始伸展脚趾向前。