First, spread the two thighs to the sides, making a 90-degree angle with the body, and lying on the ground at a 90-degree angle with the thighs and calves. Put our strength on the crotch, press the crotch to the maximum, and slowly the frog can lie down.

Butterflies (baddha konasana) can also fork. Sit on the ground with your hips and body perpendicular to the ground and thighs, and then you can get off the fork. Half breaststroke can also be crossed, similar to lunging and falling fork. On the basis of the frog lying flat, straighten one leg and press the center of gravity on the buttocks. Turn your legs to the sides as far as possible. Hips, thighs and calves stick to the ground, and the body keeps jumping forward and leaning back.

What is a cross?

Cross is an exercise to practice the flexibility of the inner and rear thighs and hip joints. The specific methods are as follows: straighten your legs left and right and support them with your hands; Touch the ground on the back of two calves, and press the ground tightly. The soles of both feet follow the ground, and the toes extend to the left and right or hook the hips completely in a straight line with Zhang Kaicheng.

The cross can stretch the muscles behind the long legs forward and fully open the crotch; It is also known as the upper body descending to the left and right, which allows the muscles in the inner and rear thighs to be lengthened, increasing the range of hip movement. Action points: stand upright, open hips and sink hips; Bend your knees, hook your feet and fall forward. Cross can improve the sense of body balance: it is necessary to maintain body balance when doing splits, so long-term practice of body differences can improve the sense of body balance.