1, the palm and sole are supported on the mat, and the connection line between heel, hip and heel is V-shaped. Keep breathing evenly and keep your heels off the ground alternately, as shown in the figure. This action can stretch the muscles behind the calf and thigh, and do 1-2 groups.

2, sitting on the mat, legs straight, instep hook up. Exhale and press the trunk down, and hold the heel with both hands to make the stretching more powerful. Do group 1-2.

3. Palm and sole are supported on the ground, and the connecting line of palm, hip and heel is V-shaped. Keep your abdomen tight and your legs straight. Keep your posture. Do group 1-2.

4. Sit on the mat with your legs straight in front of you. Place your right foot outside your left knee. Step over your right knee with your left hand and put it on your left knee. Put your right hand behind your hips and twist your body to the right. Do group 1-2.

5, the front legs lunge, and the hind legs, knees and calves land. Press down and feel the stretch of your body. Pay attention that the front knee should not exceed the toes, and do 1-2 group.

6, the front legs lunge, and the knees do not exceed the toes. Put your hind legs on your knees and hook your back instep with your hands. Keep your body stable, your torso straight and extend to the ceiling. Do 1-2 group.

7. Sit on the mat, spread your legs as far as possible and hook your toes. Press your torso forward and put your arms on the ground. Feel the tension in the inner thigh and do 1-2 group.

8. The last action: First kneel on the mat, with your hips on your heels and your feet on your back. Then slowly lean back, keep your hips pressed on your heels, tighten your abdomen, hold your chest out, and land your shoulders. Do 1-2 groups.