Practice method:

Lie on the ground, open your crotch, face your feet like butterfly wings, and then stick your head, back, waist and buttocks to the ground in turn. Then, the legs press down slowly and actively in a butterfly-shaped posture. If the strength is not strong enough, you can choose to use your hand to assist or ask your partner to help you press down with your hand.

It is worth noting that:

But in the process of rolling, your waist can't be lifted. Lifting the waist means that the crotch will sink automatically. This kind of crotch opening is meaningless. Because the crotch will slowly sink after the waist is raised, it is the waist, not the crotch, and the crotch cannot be fully opened.

2. "Pressure belt auxiliary crotch opening"

The second method needs the help of auxiliary tools, such as yoga belt or tension belt.

Practice method: sit on the ground with your feet facing each other, and then wrap the tension belt around your waist from your back and put it between your feet. Then slowly open your feet and legs bit by bit, slowly open them until they are opened to the maximum extent.

Try to keep it within five minutes, not more than five minutes, because the tension belt will bring too much pressure to the compressed part of the body, and it will easily lead to too much pressure for too long, thus causing injury.

"Back against the wall (mirror) and spread your legs."

The third method is also a common crotch opening and pressing method in China.

Practice method: lie on your back and put your legs together, lean against the wall or in front of the mirror, then slowly spread your legs like a butterfly and keep them straight. Until the crotch opening is the largest. Then be sure to put the crotch root close to the wall, so as to bring pressure to the crotch and let the crotch open.

In the process of opening your crotch, your legs should be slowly extended downward. If you can't extend downward, you can ask your partner and teacher for help and press down a little. Then after stretching to the maximum, the step of "hip consumption" is carried out.

Ok, the above three methods of stretching tendons and opening crotch are all introduced for everyone. In short, remember to pay attention to safety when doing any action, and don't be too hasty before, which will bring counterproductive or harm.