Features1This yoga pillow can be used for various parts of the body for practice. 2We provide 4 training methods, and you can also decide your own ways to excercise. 3The mesh fabric is very breathable during use and is also conducive to ventilation and drying. 4It can be used in all scenarios to relieve lumbar fatigue, exercise to relieve backache, and correct lumbar pelvic tilt and other problems. 5It is made of healthy and safe materials, non?toxic, and can be used with confidence.SpecificationCondition:100% Brand New Item Type: Yoga Waist PillowMaterial: Plush + Memory FoamSize: Approx. 37 x 9 x 8cm/14.6 x 3.5 x 3.1inInstructions:1. Head exercise: Put it on your shoulders vertically, lift your chin up, and then turn to the left for 5 seconds. Then turn to the right, hold for 5s, repeat 5 times2. Shoulder exercises:Lay the pillow on your back longitudinally, stretch your arms towards the top of your head, keep your palms on the ground and then swing your arms straight to your thighs. Repeat 5 times, stretching your arms as much as possible during the process.Lay the pillow longitudinally on the back and lie down with your arms straight. With your hands intersecting your five fingers on the top of your head, stretch your body upwards as much as possible. While exhaling, slowly lower your hands to the sides until they touch your legs. Repeat the action 5 times.Lay the pillow horizontally on your shoulders, lie on your back, stretch your hands over the top of your head, back your hands down, and arch your back up for 1 minute.3. Leg exercises: Put the pillow longitudinally under the shoulders and lie on your back. Raise your right foot for 20-30 degrees, hold for 10 seconds, and repeatedly press and lift your toes. Repeat this action with the left foot.4. Waist exercises:Lie on your back across your shoulders. Keep your feet shoulder-width apart, bend your knees and push your legs up, place your hands flat on your sides, palms down, and lift your abdomen for 10 seconds.Close your legs and bend your knees, extend your hands to your side, palms down. Turn your legs to the left for 5 seconds and turn to the right for 54 seconds. Repeat 5 timesPackage List1 xYoga Waist Pillow