1, low starting type

Put your right foot between your hands and your left knee on the floor. Raise your hands above your head so that your hips are parallel to the front of the seat cushion. Stretch your left foot forward and clamp your foot to the pelvis. While relaxing your throat, let your shoulders sink back and stretch your spine. Hold for 5 seconds, then return to the down dog position and move your left leg forward.

2, half fish king style

When sitting, pull your right knee to your chest and put your right leg outside your left knee. Move your left foot to the right ischium. Put your right hand behind your back, in line with the sacrum, and wrap your left hand around your right leg. When stretching the spine, the right foot and right hand press down and move from the abdomen to the right. Hold your right knee with your left shoulder. Feel the right hip stretch. Hold for 5 seconds and repeat the other side.

3. Pigeon style

The right leg goes forward and down, so that the right leg is in front of the left hip and almost parallel to the front side of the cushion. Hook your right foot. When your left hip moves forward, stick out the back of your left leg. Close your right leg and stretch your abdomen. If it is difficult for your right hip to get close to the ground, you can put a blanket or a brick under your right ischium. Keep 10S, and repeat the action on the other side.

4.frog style

Kneel with your forearms on the ground. You can put the blanket under your knees. Relax your knees, one at a time, as far away as possible, bend your knees and keep your thighs at 90 degrees. Hook your feet. Keep the front ribs contracted inward, the waist extended and the coccyx downward. Keep 5- 10.

It is best to do crotch opening training at night. You can continue to make a cross after you finish, which will be much easier. Be careful not to overdo it when practicing. Also pay attention to rest, don't let your muscles tense for a long time, or you will get hurt.