Action 1: Kneeling and chest expansion

Kneel on the mat, keep your back straight, tighten your core, retract your shoulder blades, straighten your arms backwards, hold your feet with your hands to keep your body stable, lean forward, hold your chest out, feel the tension in your chest and shoulders, keep exercising and keep breathing naturally.

Action 2: Stretch your back in kneeling position.

Kneel on the yoga mat, bend your upper body forward on the mat, stretch your arms forward, push your hips back, press your shoulders down, feel the pulling feeling of your back and waist, keep exercising, keep breathing naturally, and don't hold your breath.

Action 3: cat stretching (stretching back and abdomen)

Bend down, support your arms directly under your shoulders, bend your elbows slightly, stabilize your body on your knees, arch your upper back upward, and at the same time, bow your head and stop at the apex to feel the pulling feeling of your back, then your chest sinks to the lowest point, and at the same time, look up and feel the pulling feeling of your abdomen.

Action 4: Abdominal stretching

Bend down on the yoga mat, put your legs together and stick to the ground, and bend your elbows with your hands to hold up your upper body, so that your abdominal muscles can be fully stretched, keep moving and breathe evenly.

Action 5: Stretch the waist at the side of the station.

Stand with your feet shoulder width apart, hold your chest and abdomen, lift your left arm up close to your ear, and lift your left wrist up with your right arm to keep your body stable, feel the pulling feeling of your left waist and triceps brachii, keep moving, breathe naturally, and don't hold your breath.

Action 6: Hip flexor stretching

Bend your knees in lunge, your legs are vertical, your knees and calves are on the ground, your back is straight, your core is tightened, your arms are raised to keep your body stable, your hips are pushed forward, and your apex stops slightly. Feel the traction on the hips and front thighs, keep moving and keep breathing evenly.

Action 7: supine unilateral torsion stretching

Lie on your back on the yoga mat, spread your arms to both sides of your body, one leg is straight, the other leg is bent on the supporting leg, the leg is twisted to one side of the supporting leg, and the upper body and head are twisted to the other side, so that your shoulders can not touch the ground as much as possible, and you can feel the stretching feeling of your hips, abdomen and back on one side of the bent leg.

Action 8: Kneeling posture and dynamic hip lifting

Sitting posture: one leg is straight behind, the other leg is bent in front of the body, the upper body leans forward on the mat, the body and pelvis are kept facing forward, the hips are pressed down as much as possible, and the front side of the rear thigh is close to the ground. Then on this basis, the hips slowly swing from side to side, and concentrate on feeling the stretching of the hip muscles during the swing.

Action 9: Stretch the back of thigh in sitting position.

Sitting posture: Kneel on the ground with one leg and straighten the other leg forward to keep the body stable. Bend your knees forward, make the hand on one side of the straight leg as close as possible to the top of your toes and pause for a moment, feel the pulling feeling on the back side of the straight leg, continue to move and keep breathing naturally.