This action can be done on a yoga mat or bed. The body is prone on the cushion surface, the arm is vertical to the ground, the forearm is close to the cushion surface, the navel is close to the cushion surface, and the head is straight. Force the upper body up and back. When the rectus abdominis feels stretched or slightly uncomfortable, keep static stretching 10-30 seconds and breathe naturally. Note that this action should be close to the pad below the navel.

2. Transverse abdominal stretching

Take the stretching of the left abdomen as an example. When the legs are crossed, the left leg is in front, the right hand grasps the left wrist, and the center of gravity of the force tilts to the right to feel the pulling feeling of the left abdomen. When the center of gravity is pressed down, the left rib and pelvis have obvious traction feeling, and the static tension is maintained 10-30 seconds. The right abdominal stretching is carried out in the same sequence and in the opposite direction.

3. Hip stretching

Lie on your back on the cushion surface, taking the back of your right hip as an example. Place the right calf above the left thigh, bend your knees and hips, put your hands behind the left thigh, and keep your head, back and sacrum close to the pad. Push in the direction of your body. When the muscles behind your hips are stretched or feel slightly uncomfortable, keep static stretching 10-30 seconds and breathe naturally. Switch to the other side when you're done.

Step 4 Stretch the front of the thigh

Thigh extension is a stretching action of quadriceps femoris, which has a deep consolidation effect on quadriceps femoris exercise. Stand naturally, keep your back straight, hook your calves backwards, hold your ankles with your arms, and pull back and up hard. At the same time, tighten the abdomen and push the buttocks forward until the front side of the thigh feels involved, keep this state 10-30 seconds, and then restore the action to the initial action.

Step 5 stretch the back of the thigh

Stretching on the back of thigh is mainly stretching hamstring muscle. Take the left thigh as an example. When the left leg is straight, the right leg naturally bends. Try to touch the left toe with both hands, and the left toe hooks up to feel the pulling feeling of the muscles behind the thigh. Keep this state for 10-30 seconds, and then resume the action. It is relatively easy to stretch the back of the thigh while sitting. According to the needs of the venue, you can also choose to stand and stretch the back of the thigh, but you need to find auxiliary support to keep your body balanced, with emphasis on the muscles of the back of the thigh. When your body bends forward, the muscles at the back of your thigh have a clear sense of stretching.

Step 6 Stretch the inner thigh

Take the right thigh as an example. The right leg to be stretched is extended outward, and the toes are diagonally opposite. Focus on the left leg, squat until the right leg is completely straight, the right foot touches the ground, and the left foot touches the ground. During the movement, the back should be completely straight, the hands should be properly supported to keep the body balanced, and then press down with the weight of the body to stretch the inner thigh. After pressing one leg, change the other leg.