Spread your legs apart, the stride between your feet is slightly larger than the shoulder width, your upper body is straight, your abdomen is in, your shoulders are pressed down, and your hands are akimbo. Then the left and right knees bend to both sides, the hips sink vertically for half a squat, and the thighs and calves are 90 degrees. Keep the posture and balance of the thigh and upper body, stand on tiptoe and leave the heel off the ground for 5 seconds, and repeat for 5 times.

Basic stovepipe massage (with Ka Yu Xiu)

1. Sit in a chair, bend your right leg and lift it, put your ankles on your left leg, bend your arms and elbows, put your hands with your fingers crossed, rest on the root of your thigh, and gently press the lymph nodes with your palms.

2. Sit with your left leg bent, with your hips on your left ankle and your right leg bent. Hold the soles of your feet with your left hand, hold your ankles with your right hand and fix them. Twist the soles of your feet back and forth with gentle force from your left hand, each time 10.