1, precursor of sitting posture: sit on the ground with your legs extended forward. Reach forward and grab your feet, bend your knees, and your chest will touch your thighs. This is important because the gap between your body and your legs will affect stretching. Slowly start to straighten your legs, take a deep breath, and keep your torso and thighs in contact.

2. The hamstring muscles of both knees stretch to both sides: kneel on one knee and put the other leg straight in front. Keep your hips flat, make sure your torso is not bent to the front leg side, and put your fingertips on the ground on both sides of your feet. Like the first stretch, bend your knees first, then slowly straighten out, take a deep breath and concentrate.

3, low lunge sprint: start with lunge posture, the front knee is bent at a 90-degree angle, and the rear leg is straight. Put your elbows on the ground inside your front legs. Try to press your hips to the ground and push your hind legs back further.

4. Stretching quadriceps femoris: Keep the same lunge posture, but lift the hind foot and grab it with the other hand. Carefully pull your feet towards your crotch until you feel stretched. Take a deep breath and give your muscles time to relax and stretch.

5. Yoga brick grasping and stretching: Starting from stretching the eye tendon, put two yoga bricks directly below the eye tendon, and slide the back eye backwards as straight as possible. Fingers on the ground, lean forward and stretch.