Prepare asana, bend your knees, palms facing each other, and retract your heels to the front of your perineum. Grasp your toes with both hands, inhale, stretch your spine, exhale, push your feet against each other, rotate your thighs outward, abduct and sink your knees, move back and forth with your hips as the folding point, and try to keep 1-2 minutes to restore your mountain posture.

When maintaining the pose, always let the feet and palms exert force on each other, and the knees abduct and sink. The more your feet push each other, the stronger the tension on the inside of your legs.

2, crescent-stretching the front side of the thigh

Push down into the dog pose first, inhale, and lift your right leg backwards and upwards. When exhaling, gently step your right leg forward between your hands and adjust your calf to be vertical to the ground. The hind legs, knees, calves and instep touch the ground in turn, and the instep and tibia of the calf press hard on the ground. Put your fingertips on both sides of your right foot and hold your chest out. When exhaling, let the hind legs stretch backward to their limit edge, and the buttocks sink, and feel the stretching feeling of the front thigh, and stay for 650 seconds.

Crescent-shaped, the front thigh of the hind leg and the back inner side of the knee leg have a sense of stretching, which helps to shape the slender leg shape.