1, low starting type

Put your right foot between your hands and your left knee on the floor. Raise your arms above your head so that your hips are parallel to the front edge of the mat. Similarly, the left thigh is forward and the two thighs are clamped to your pelvis. Lift your navel towards your heart and open your heart to the sky. When you stretch your spine, let your shoulders sink to your back and keep the front of your throat relaxed. Hold five breaths, return to the downward dog pose, and then move your left foot forward to the low starting position.

2, half fish king style

Sit upright, with your right knee pulled to your chest and your right foot on the floor outside your left knee. Pull your left foot to the right ischium. Put your right hand behind your back, keep it in line with the sacrum, and hold your left arm around your right leg. When you stretch your spine, press your right foot and hands down and twist right from your abdomen. Put your right knee on your left shoulder. Feel the stretch on the outside of the right hip. Keep breathing five times. Repeat the other side.

3. Pigeon style

Put your right calf forward and down, so that your right foot will be in front of your left hip and your right calf will be almost parallel to the front of the mat. Hook your right foot. When your left hip is forward, stretch the back of your left thigh. Stretch the abdomen when the right leg is closed. If your right hip is not easy to get close to the floor, put a folded blanket or brick under your right ischium. Stay 10 breaths and repeat the other side.