First, easy to sit: it helps to enhance the flexibility of hips and knees.

1. Kneel on the floor with your feet on your back and your hips on your heels.

2. Keep your upper body upright, slowly raise your hands over your head, put them on both sides of your head, put your fingers together and look forward.

3. Keep your posture for 60 seconds.

Second, the hero sits.

1. Sit cross-legged on the ground.

2. Keep your body upright, with your index finger on your thumb and on your knees.

3. Take a deep breath and keep your posture.

Pay attention to keep your body upright when practicing.

Third, pyramid type.

Triangle stretching effect: it helps to correct leg deformity, exercise leg muscles and strengthen ankles.

1. Starting from standing in the mountain, take a deep breath and spread your legs.

2. Put your hands above your head and lock your fingers.

3. Bend down slowly, and your legs can change their opening angles until your head touches the ground.

4. Hold hands tightly and touch the ground with your fingers.

5. Hold the posture 10~ 15 seconds.

Pay attention to keep your head on the ground when practicing.

Fourth, tree type.

Tree effect: effectively nourish leg and back muscles and improve human balance.

1. When you start climbing, stand with your feet slightly apart.

2. Slowly lift the left foot so that the center of the left foot is close to the inner thigh of the right foot.

Put your hands together on your chest.

4. Hold this position for 30 seconds.

Pay attention to keep your spine and legs upright during practice.

Verb (abbreviation for verb) crescent style

Crescent effect: It helps to strengthen thigh strength and muscle endurance, and increase vital capacity.

1. Start with a mountain posture, with your legs apart and a yoga brick in front of your right leg.

2. Bend your body in the direction of your right leg until your right hand supports the yoga brick, lift your left hand, straighten it, and twist your head in the direction of your left hand.

3. Keep your posture for 30 seconds.

Pay attention to keep your legs straight and your back tight.

Sixth, sit and twist your abdomen.

The function of twisting abdomen in sitting position: it can relieve the symptoms of body stiffness, help to exercise abdominal muscles and improve the flexibility of the body.

1. Sit on the ground with your legs straight and your upper body upright.

2. Lift your feet, the body is like a left twist, the right leg is raised close to your body, your left hand is raised above your head to grab the instep of your right leg, and your right hand grabs the arch of your left leg forward, so that your legs form a 30-degree angle.

3. Tighten your back and breathe naturally.

4. Hold the posture 10~ 15 seconds.