Torsion of sitting posture: 1. Sit on the yoga mat with your legs straight and your arms on the floor beside you. Bend your left leg and step on the outside of your right knee. 2. The left leg crosses the right leg. If possible, wrap the left foot board around the right calf and hook the left foot with the right foot. 3. Put your hands behind your hips, inhale and get ready. When exhaling, start from the waist and drive the whole lower body to twist to the right until the left knee touches the ground. Then change sides to practice. Forward flexion: 1. Feet shoulder width apart, knees and arms straight. 2. The upper body bends forward, and then the palm touches the ground. Stay for about 10 second, and then slowly return to the original position. 3. Then slowly bend back to the limit and stop 10 second. Then go back to the original position. Repeat more than 5 times. ?