2. Shoulder stretching: Hold the elbow of the other hand with one hand and slowly pull it inward in the direction of the head. Each stop 15-20 seconds, and then change hands.
3. Stretch your shoulders: put your hands behind your back, grab each other, and then slowly lift your arms up to a comfortable position and keep this posture 10- 15 seconds.
4. Side waist extension: the feet are shoulder-width apart, the knees are slightly bent, one hand extends outward over the top of the head, the other hand is naturally placed in front of the abdomen, and the waist is bent outward. Hold for 10 second, and then change sides to practice.
5. Shoulder-back stretching: Stretch the palms outward, open the arms outward and then slowly pull back until the muscles of the chest, shoulders and arms are tight. Hold 10 seconds or more.
6. Hemispinal Torsion: Sit with your right foot flat on the floor, another teacher crosses your right foot, puts your heel near your hip, and slowly pushes the bent right knee inward with your left hand until you feel tight. Hold 10- 15 seconds, and then switch sides.
7. Straight leg lifting and stretching: Lie on your back and grab the back of your knee, then slowly pull your leg to your chest, keeping your leg straight and your other foot bent. Hold for 10 second, and then change sides.
8.baddha konasana Stretching: Keep sitting posture, put your feet together, let your legs relax in the direction of the floor, hold your ankles with your hands, put your elbows on your thighs, and slowly push your thighs down with your elbows until the thigh muscles feel tight. Hold 10 second.
9. Stretch the front side of the thigh: stand on one foot, grab the ankle of the other foot with both hands, and then slowly pull back the hips. Hold 15-20 seconds, and then change sides to practice.
10. Bend and stretch before sitting: sit on the mat, with one foot bent, the knee against the chest, the other foot straight, lean forward, and stretch your hands in the toe direction. Hold 10- 15 seconds.