Action 1: Side waist stretching
Step 1: First, sit cross-legged, remember to straighten your spine, lean your shoulders back as far as possible, and feel your chest open. This action is a preparatory action.
Step2: Then hold the palm of your left hand on the ground next to your body, and stretch your right hand over your head to the left. When doing this, keep your hips off the ground for about five breaths, and then slowly recover.
Step 3: Then repeat step 2 with your right hand, then extend your left hand to your side, then keep moving for five breaths and slowly recover. This action can effectively stretch the lateral psoas muscle.
Action 2: Twist your body.
Step 1: Sit cross-legged, put your hands on your chest and gently put your fingertips on your chest, which will help you not move your hands so easily when twisting your waist, and avoid the dispersion of stress points or the shift of center of gravity. Don't hunch over when opening the chest, so as to get ready for the action.
Step2: Keep your waist moving, tighten your waist and abdomen, and slowly twist your body to the left. When the waist rotates, don't move your shoulders and arms, stay for five breaths, and slowly reset.
Note: When twisting, don't bow your shoulders and back.
Action 3: Bend your knees and turn around
Step 1: Lie flat on the ground or on the yoga mat. After your legs are together, bend your elbows 90 degrees and put them on both sides of your left and right ears, with your palms facing up, to prepare for the action.
Step 2: Then tighten the abdomen and lift your legs at 90 degrees.
Step3: After keeping your legs at 90 degrees, keep your upper body still, keep your knees together, and twist your legs as far as possible to the ground on the right side of your body. Remember not to touch the ground, stop for 3 seconds and reset.
Step4: Then repeat the action of "step 1~step3" to the left.