Kneel on the mat, legs together, feet apart slightly larger than hips, hips can sit back between their feet, after measuring the distance, return to kneeling position, bend your right knee, put your right foot on the left thigh side, sit your hips back on the mat, slowly lie back and bend your elbows to support. If possible, bend the right knee close to the abdomen, and the left hand can help deepen the action, hold it for 20-30 seconds, and switch to the other side.
Lie prone on the mat, put your hands on both sides of your chest, keep your feet hip-width apart, inhale and stretch your spine, exhale and hook your toes backwards, put your ischium up, straighten your legs, and enter the downward dog pose for 20-30 seconds.
Stand in the mountain posture, with your feet about one leg apart, inhale and stretch your spine, exhale and bend your knees close to your left leg, put your hands in front of you for 20-30 seconds, and switch to the other side.
Sit on the mat, straighten your legs together, inhale and stretch your spine, exhale and lie prone, and grasp the forefoot with both hands. Beginners can borrow extension tapes.
Sit on the mat, keep your legs straight together, put your right foot on the outside of your left thigh, your left foot on the outside of your right hip, inhale and stretch your spine, exhale and twist to the right, and put your right hand on the back of your body. If possible, put your left hand on the front and bottom of your right leg, hold it with both hands for 20-30 seconds and switch to the other side.
Sit on the mat, bend your knees, lean back, put your hands on the mat, put your left foot on your right thigh, and stick your left leg down for 20-30 seconds, then switch to the other side.
Stand in a mountain posture, with your left foot striding backwards, your legs and feet on your back, your right calf perpendicular to the mat surface, your hands on the front side of your body, your right knee bending outward, your right calf on the front side of your body, your right leg touching the mat surface, inhale and stretch your spine, exhale and slowly squat down for 20-30 seconds.
Stand in the mountain style, with your left foot striding backwards, your small legs and feet with your back on the ground, your right calf perpendicular to the mat surface, your hips supported by your hands, and your left foot pedaling on the ground. Inhale and straighten your spine, exhale and slowly sink your hips for 20-30 seconds.
Kneel on the mat, put your calf on the mat, straighten your left leg forward, put your hands on both sides of your left leg, inhale and stretch your spine, exhale and slowly squat down on your stomach, hold for 20-30 seconds, and switch to the other side.
Bend the left knee, the left calf is perpendicular to the cushion surface, straighten the right leg, enter the riding style, inhale and stretch the spine, exhale and bend the right knee, and the right foot is close to the hip. Hold the forefoot backwards with both hands, hold your chest out, sink your shoulders, hold it for 20-30 seconds, and switch to the other side.
Kneel with your left leg, bend your knees with your right leg, and hold the ground with your left hand. Keep your toes on your right foot as far apart as possible, move your knees forward slowly, and feel the stretch on the back of your calf for 20-30 seconds. On the other side, roll your toes forward slowly until your right leg is perpendicular to the mat, and feel the stretching of the front side of your calf and the instep. Hold for 20-30 seconds, and then restore. You can also practice 5-8 groups dynamically and change the other side.