The method is to lie on your back, support your body with a long pillow under your back, bend your knees outward, put your feet and toes opposite, put your palms up at your sides, close your eyes and practice natural breathing for 5 minutes.

The posture of the big toe landing.

The method is: lie on your back, stretch your legs forward, hook the soles of your feet with a belt and hold one leg tightly. Keep one side for 2 minutes and practice for 4 minutes. ?

Badha konasana

Methods: Sitting posture, knees bent, feet opposite, two fingers crossed to hold the toes of both feet, inhaling and stretching the spine, letting the upper body go forward and down when exhaling, keeping the head drooping naturally, keeping breathing naturally, relaxing the shoulders, and focusing on the feeling of stretching the hips and back. Practice for 2 minutes.

One-legged body flexion

Methods: Sitting posture, the right leg and knee are bent, the sole of the right foot is placed on the inner side of the left thigh, and the left leg is straight forward. If possible, hook the toes of your left foot with the fingers of both hands (you can put a rope around the soles of your feet), keep your spine straight, and extend your spine forward and downward as you exhale. Natural breathing: switch to the other side, hold each side for 3 to 5 minutes, and practice for 6 to 10 minutes.

Sit with your legs bent.

Methods: Sit in a sitting position, stretch your legs forward, hook your toes with your fingers (if you can't hook them, you can cover the soles of your feet with a rope), keep your spine straight, and stretch your spine forward and downward with the breath. Breathe naturally and practice for 3 to 5 minutes.

Corner seat

Methods: Sitting posture, legs open and straight to both sides, hands on the ground in front of the body, spine stretching upward when inhaling, upper body leaning forward when exhaling, reaching down into the ground, breathing naturally and practicing for 3 ~ 5 minutes. ?

Bend upward

This exercise can also be called half round. The method is: bend your knees and lie on your back, turn your hands up, point your fingers at your shoulders, inhale, lift your hips and waist, land on your head, keep breathing naturally, and practice for 3 to 5 minutes.

Sit-turn type

Methods: Sitting posture, legs stretched forward, right knee bent, right foot on the outside of left knee, left hand on the outside of right thigh, and right hand on the ground behind hip. First inhale and straighten the spine, then twist the spine to the right as you breathe. Practice once for 30 seconds on each side, three times on each side, and practice for 3 minutes.

viparita karni asana

Methods: Lie on your back with your legs straight against the wall, your hips close to the bottom of the wall, a cushion on your back, and your palms up at your sides. Exercise 5 to 10 minutes. ?

Quite level

Also called corpse shop, rest and stretch, practice 10 minutes.