Step 1: Stand with feet apart, raise arms as high as possible toward your ears. Swing hips to the left while bending your right arm backward. Step 2: Repeat the movement with your left arm. Palm-Outward Push Step 1: Step outward with your left foot. Bend your arms in front of your shoulders, keeping fingers spread.
Step2: Point your right toes to the side. Twist your upper body as far as possible to the right and outward, simultaneously pushing your hands outward as far as possible, separating them front and back.
Retract your hands and feet, returning to Step1. Switch sides.
Side Leg Lift
Step1: Stand firmly on your left foot. Bend your right knee slightly off the ground, keeping your knee facing forward. Extend both arms forward, fingers spread.
STEP2: Inhale, extend right leg to the right, arms opening wide to the sides. Exhale, bring arms and leg back down. Switch sides.
Back Leg Lift
Step1: Stand firmly on left foot. Bend right knee slightly off the ground, knee facing forward. Hands bent at waist, palms facing up.
Step 2: Inhale, slowly extend your right leg backward. Extend your right arm forward and left arm to the side, palms facing down. Exhale, bring your limbs back down. Switch sides.
Front Knee Lift
Step 1: Stand firmly on your left foot. Bend your right knee slightly off the ground, knees facing forward. Extend both arms upward.
Step 2: Exhale, lift your right leg upward, keeping your thigh parallel to the floor, and pull your hands down perpendicular to the ground. Inhale, return your limbs to the starting position, and switch sides.
Diagonal Forward Leg Extension
Step 1: Stand firmly on your left foot, bend your right knee slightly off the ground, and extend both arms forward.
Step 2: Exhale, extend your left leg diagonally forward and to the left, and pull your hands down to the right.Inhale, return hands and feet to starting position. Switch sides.
Forward Bend Stretch
Step1: Step right foot back and to the right, extend right arm upward and left arm downward.
Step2: Inhale, slowly bend upper body to the left while maintaining arm extension. Exhale, return to starting position. Switch sides.
Hamstring Stretch
Step1: Step your right foot back, keeping your left leg straight. Extend your left arm to the right, hooking your right hand under your left arm from below.
Step2: Exhale, slowly squat down with your right leg until both thighs are parallel to the ground, pressing your right hand toward your right shoulder. Inhale, return to starting position, then switch sides.