Action 1: Kneeling and chest expansion
Kneel on the mat, keep your back straight, tighten your core, retract your shoulder blades, straighten your arms backwards, hold your feet with your hands to keep your body stable, lean forward, hold your chest out, feel the tension in your chest and shoulders, keep exercising and keep breathing naturally.
Action 2: Stretch backward in kneeling position.
Kneel on the yoga mat, bend your upper body forward on the mat, stretch your arms forward, push your hips back, press your shoulders down, feel the pulling feeling of your back and waist, keep exercising, keep breathing naturally, and don't hold your breath.
Action 3: cat stretching (stretching back and abdomen)
Bend down, support your arms directly under your shoulders, bend your elbows slightly, stabilize your body on your knees, arch your upper back upward, and at the same time, bow your head and stop at the apex to feel the pulling feeling of your back, then your chest sinks to the lowest point, and at the same time, look up and feel the pulling feeling of your abdomen.
Action 4: Abdominal stretching
Bend down on the yoga mat, put your legs together and stick to the ground, and bend your elbows with your hands to hold up your upper body, so that your abdominal muscles can be fully stretched, keep moving and breathe evenly.
Action 5: Stretch the waist at the side of the station.
Stand with your feet shoulder width apart, hold your chest and abdomen, lift your left arm up close to your ear, and lift your left wrist up with your right arm to keep your body stable, feel the pulling feeling of your left waist and triceps brachii, keep moving, breathe naturally, and don't hold your breath.
Action 6: Hip flexor stretching
Bend your knees in lunge, your legs are vertical, your knees and calves are on the ground, your back is straight, your core is tightened, your arms are raised to keep your body stable, your hips are pushed forward, and your apex stops slightly. Feel the traction on the hips and front thighs, keep moving and keep breathing evenly.