Sit cross-legged on the floor, hold one foot with one hand and pull it towards the back, while pushing the knee of the other leg down. Take a deep breath, push the knee down as far as possible, then breathe normally for 3-5 times. Release and switch sides. This position helps to stretch the hips.
Sit in a meditation pose, use one arm to support the opposite ankle and prepare to lift the leg. Take a deep breath, lift the leg as high as possible, then breathe normally for 3-5 times. Release and switch sides. This position helps to stretch the hip joint.
Sit with both knees bent, bring the soles of your feet together, and use both hands to hold your toes. Use your hands to press your soles towards your perineum, and take a deep breath. Bend your body forward and touch your chin to your toes. Breathe normally for 3-5 times. Release and switch sides. This position helps to stretch the back and leg muscles, and prevent pain in the hips, knees, back, and waist
Sit in a meditation position, place your hands above your knees, on opposite sides. Twist your body and breathe in and out, twisting as much as possible. Breathe normally for 3-5 breaths, then release the twist and switch sides. This posture helps to increase spinal flexibility and prevent back pain, waist pain, and hip pain
The sitting knee stretch: sit with knees slightly apart, and place the backs of your feet on the floor. Straighten your arms and reach forward. Rest your palms on the ground and place your fingertips on the floor. Take a deep breath and stretch forward, arching your back. Then, breathe normally for 3-5 times, and exhale as you release. This exercise helps stretch the muscles of the neck, chest, and hands used to bend and flex the wrists and fingers
Sit on your knees with your knees slightly apart. Hold both sides of your feet with your hands, inhale and arch your back, lean forward as much as possible, and then breathe normally. Then release. This posture helps stretch the muscles in the neck, chest, back, and arms