Sit up straight, bend your knees and fold your knees.

Place your instep on the outside of your hips and raise your hands horizontally.

Right hand above, left hand below.

Come to the back and cross it.

Hold your breath eight times and change sides.

2. Down dog style

Lie prone on the mat and put your hands on your chest.

Exhale, toes hook back, hips up.

Hands straight, ischium raised.

Push back the thigh root and straighten your legs.

Keep breathing eight times.

3. Stand forward and bend over.

Stand with your feet together.

Inhale and stretch your spine upward.

Exhale and bend forward with the groin as the turning point.

Hold your legs back with your hands and lift your ischium high.

Hold 1 min.

4, strengthen the lateral extension

Legs apart, one leg long, right toe forward.

Abduction of the left toe 45, and adjustment of hip alignment.

Inhale and stretch, exhale and bend.

Look for thighs in the abdomen, support the ground with both hands or bricks.

Hold 1 min, switch sides.

5. Camel style

Kneel down, feet apart, hip width apart.

Inhale, stretch your spine and support your hips with your hands.

Exhale and bend back.

Put your hands on your heels in turn.

Open your chest up and keep breathing for 8 times.

6, one leg back extension

Sit on crutches and move your hips back.

Bend your right knee and place your right palm on the root of your left thigh.

Inhale, stretch your spine and bend over before exhaling.

Hold the soles of your feet with both hands and stretch your back.

Hold your breath eight times and change sides.

7, sitting angle type

Sit on the mat with your legs as far apart as possible.

Toes hook back and thigh muscles tighten.

Inhale and straighten your spine, and bend over before exhaling.

Cross your hands under your forehead.

Hold 1 min and switch the position of the arm up and down.

8. Lizard style

Stand up and take a big step back with your left foot.

Knees and instep are attached to the ground, and right calf is vertical to the ground.

Bend forward and down, with your elbows on the ground.

Inhale and stretch the spine, and exhale deeply.

Hold 1 min, switch sides.

9, sleep swan style

Stand up and take a big step back with your right foot.

Straighten your right leg with your feet on your back.

The left leg is bent, and the outside of the leg is stuck between the hands.

Inhale and stretch your spine, exhale and bend over.

Hold 1 min, switch sides.

10, frog modeling

Start from the four-corner kneeling position and slide your knees to both sides.

The legs are 90, and the hips and knees are in a straight line.

Reach forward and touch your forehead.

Hold 1 min.