2. Wear elastic clothes, such as yoga pants and sweatpants. You can also take off your shoes and socks if you like.

3, one leg thigh stretching. Sitting on the mat, one leg is straight forward, the other leg is bent inward, and the body is pressed down in the direction of straight leg.

Lean forward with your hands as close to your feet as possible and your head as close to your knees as possible. After a minute's pause, take a deep breath and change sides.

4. Stretch your legs. Straighten your legs to both sides, at as large an angle as possible, with your toes facing up.

Sit up straight, then slowly lean forward and keep your chest as close to the ground as possible. Pause for a minute and breathe evenly. If you want to make it more difficult, you can deliberately push your legs out to make your hips as straight as possible.

5. Standing thigh stretching. Legs apart, hip width apart, hands locked behind your back, raise your hand when you lean forward.

Keep your hand as far away as possible for one minute. If you feel a strain in your lower back, put your hands on your knees.

6, crotch flexion and extension. After landing on your knees, take a step forward with your right leg and bend your knees forward.

Adjust the crotch to keep balance. The pelvis leans forward and feels the tension from the crotch. After 30 seconds, change the left foot forward, pull the left arm backward, and stand on tiptoe to do deeper stretching on the left calf. After a pause of 30 seconds, repeat the next action.

If you can't lift your calf and keep your balance at the same time, gently lean your toes against the nearby wall and bend and stretch your crotch.

7. Lizard stretching. These yoga moves are designed for people who want to open their crotch.