I'm a student with very short hamstrings and chills. It is natural that the posture of bowing and straightening the spine will not be completed in the future, but I have a question. Would it be better to bend your knees with your palms touching the floor in both positions? Or is it better to stretch your knees even if you touch the floor with your fingers? And in the down reading position, you have to straighten your elbows, but it keeps bending, so you consciously straighten it again and again. I can't stretch my legs even in the down reading position, so is it better to touch the heel? Or is it better to lift the heel a little bit? Also, is it right to make your head drop by keeping your shoulders and ears away from your down-reading posture? I'm curious about a lot of things.I've done it 10 times and my legs are shaking and sweating.