● Move: Sit on the ground with your right leg straight, your left leg bent 90 degrees, your right hand on your chest and your left hand on the ground.

● Note: The ankle of the bent leg is close to the inside of the knee of the straight leg, and the center of gravity is on the ischium. When twisting, pay attention to the full extension of the spine and back.

boat form

● Move: Sit on the ground, raise your legs together for 45 degrees, and press your hands on the ground to help support your body.

● Note: Tighten the abdomen and feel that your abdominal muscles are in a state of tension.

side wheel

● Move: Stand naturally, raise your left hand over your head and lean to the right.

● Note: When stretching to one side, pay attention to stretching on both sides of the body at the same time to keep the spine fully extended and the coccyx adducted.

Sitting angle side extension

● Move: Sit on the ground, spread your legs outward as far as possible, bend your upper body close to your right knee, raise your hands over your head and hold your right foot.

● Note: Proper stretching of the legs can ensure sufficient stretching from the ischium to the lower side of the heel.