1
Squatting +baddha konasana
Stand in a mountain style with your feet slightly larger than your hips.
Toe abduction, exhale, kneel down
Put your hands together on your chest, elbows and knees together.
Inhale and stretch the spine, and exhale and continue to deepen downward.
Keep your back straight and your knees and elbows are relatively resistant.
Sit up straight, bend your knees, and keep your heels close to your perineum.
Place your feet opposite each other and grasp the soles of your feet with both hands.
Inhale and stretch your spine, exhale and bend your knees to find the floor.
Keep breathing for 5-8 times.
Exhale and keep your torso forward and down.
Put your elbows aside and lean against your legs.
Feel the stretch on the inside of the leg.
2
Bad DHA konasana+ beam angle variant
Start with the pose and spread your left leg as far as possible to one side.
Toes hooked back, far pedal outside the foot.
Inhale and stretch your spine, exhale and bend over.
Keep your back extended and your hands straight forward.
With each exhalation, the fingertips stretch forward as far as possible.
Keep breathing for 5-8 times and practice on the opposite side.
three
Eye of a needle+cow face variant
Sit up straight, bend your knees and keep your heels close to your hips.
Lift your right leg and put your right foot on your left thigh.
Sink your right knee and put your hands behind your hips.
Inhale and stretch your spine, exhale and lean towards your legs.
Keep breathing for 5-8 times and switch to the other side.
Sit on the mat and bend your knees.
The left foot is outside the right hip, and the right foot is outside the left hip.
The roots of the legs overlap and the knees are in a straight line.
Inhale to stretch the spine and exhale forward.
Hands are cup-shaped and supported at the front of the legs.
Exhale and continue to move forward and down.
Fingertips stretch forward, abdomen looking for legs.
Keep breathing for 5-8 times and practice on the opposite side.
four
One leg backward extension+standing forward flexion
Sit on crutches, legs straight forward.
Bend your right knee and place your right foot at the root of your left thigh.
Inhale and stretch your spine, exhale and bend your back forward.
Hold the soles of your feet with your hands and stick your abdomen to your thighs.
Keep breathing for 5-8 times and practice on the other side.
Stand in a mountain style, feet apart, hip width apart.
Hold your elbows with both hands, bend your knees slightly and bend your back forward and down.
Relax your head naturally and keep breathing for 5-8 times.
Untie your hands and hold the back of your calf.
Slowly straighten your legs and keep breathing for 5-8 times.
five
Double angle+variant
Stand in a mountain style with your feet about one leg apart.
Inhale and stretch the spine, exhale and bend forward and downward.
Put your hands on the ground and breathe in. Stretch your chest forward and your shoulders back.
Exhale, twist your body to the left and hold your left ankle with both hands.
Keep your forehead against your calf for 5-8 minutes.
Exhale, twist your body to the right and repeat the exercise.
Inhale and return to the right body, exhale and lean down.
Fingertips extend far and lengthen your side waist.
Find the abdomen to the thigh and keep breathing for 5-8 times.
six
Riding style+variation
Stand in the mountains, bend your knees and put your hands at your sides.
Step back with your right foot, with your knees and instep touching the ground.
Inhale, raise your arms and straighten your spine.
Exhale, hips sink, arms bend back.
Inhale and straighten your body, and exhale and twist to the right.
Grasp the right calf with your right hand and point upward with your left hand.
Open the left knee outward and pull the left groin backward.
Sink your hips and look at your right hand.
Untie your right hand and put your left hand on your left thigh.
Bend your right knee with your heel close to your hip.
Exhale, grab your right foot with your right hand and pull it to your hips.
The left hand helps the left knee to stretch outward and relax the shoulders.
Keep breathing for 5-8 times and repeat the above actions on the opposite side.
Yoga makes legs longer ~