1, standing against the wall, hands straight, shoulder width, palms close to the wall. The right knee is bent, and the thigh and calf are close to 90 degrees. The left leg takes a big step backward and is in a lunge state. Stop for a minute and switch your left and right legs.

2. Hold a railing, table or other support at a certain height with your right hand and keep your back straight. Lift your left leg backward, grab your left ankle with your left hand and pull it hard to make your calf cling to the back of your thigh. Straighten your right leg, take a few breaths, slowly lower your left leg, and then switch to the other side.

3. Stand with your legs together in front of railings, tables or other objects with a certain height. Lift your right leg, put your heel on the railing, hook your toes and bend your ankle. Straighten your legs, straighten your waist, bend your upper body forward, and straighten your right hand to touch the tip of your right foot. If you can't touch it, just get as close as possible. Breathe evenly, pause for a minute, and switch to the other leg.