1, hips on the ground, thighs raised perpendicular to the ground, knees slightly bent, hands on your sides. Spread your legs to the maximum height, and the inside of your legs will pinch your legs.
2. The feet are about twice the shoulder width, the toes are facing obliquely forward, the center of gravity is placed on one leg, and the other leg is completely straight. Keep your back straight, lean forward slightly, straighten your inner thighs toward the ground, and do the other side after your hands touch the ground. Down to earth.
3. The feet are about twice the shoulder width, the toes are tilted forward, and the center of gravity is on the left leg. Squat down until the right leg is completely straight, and the left leg touches the ground with the sole of the foot and the right foot touches the ground. Keep your back straight, use your body's gravity to pull down the inner thigh, and keep your hands balanced.
4. Sit on the yoga mat with your feet together and hold your feet with your hands. Lean forward, keep your back straight, and don't bow your head.
5. Stand naturally, with hands akimbo, feet slightly apart, lift one leg, abduct, and then fall back to the standing position; After a short pause, when doing the second abduction cycle of the other leg, lift the other leg in the abduction state, take it back, and then fall back to the standing position; After a short pause, do the adduction of the other leg, control the movement speed and keep the upper body stable.
6. The knees are opened to the maximum extent, the inner soles and calves are close to the ground, the chin and chest are close to the ground, and the buttocks are relaxed and fine-tuned, so as to find the posture with the strongest stretching feeling.
7. Keep your legs straight, open your body forward to the maximum extent, hold your hands on the ground, keep your back straight, and don't bow your head. Complete the split