1. Sit on the yoga mat with your legs straight, one leg bent and the sole of your foot close to the thigh of the other leg.

2. In the process of bending, try to touch the sole of the straight leg. The best posture is to hold the soles of your feet with both hands. Hold on for 30 seconds.

3. Repeat 3 groups, with an interval of 45 seconds, and change the other foot.

Second, pull your legs after standing.

This action is especially suitable for stretching after exercise, such as running or practicing legs.

1, stand against the wall or stand with your bare hands, with your back straight.

2. Stand on one foot, bend the other foot backwards, and help stretch upward with your hands until your calf sticks to your thigh.

3. Stand for 30 seconds, repeat 3 groups with an interval of 25 seconds, and switch to the other side.

Third, bend over and stretch

1, leaning against the wall or railing can be used as a support point, and your hands are straight up.

2. Bend down, put your hand on the wall or railing, and press down as much as possible.

3, insist on 15 seconds, 4 groups, intermittent 30 seconds.

Fourth, pull your legs on your back.

1. Lie flat on the yoga mat with your legs straight.

2. Straighten one leg until it is perpendicular to the ground.

3. Pull your knees with both hands and stretch toward your head. Keep your legs straight all the time.

4, insist on 30 seconds, 3 groups, intermittent 30 seconds, change sides.

Fifth, trunk stretching

1. Stand with your hands straight up, with one elbow bent back to your head and the other hand pushed down.

2, do 30 seconds, repeat 3 groups, intermittent 20 seconds, change sides.