Stretching the muscles of the posterior thigh group: sit on the yoga mat flexing one leg and straightening the other, keep the upper body straight, reach forward slowly and try to reach the back of the foot, but it is not necessary to grab the foot to have a stretching effect, as long as the back of the thigh has a sense of stretching on it. Stretching the front thigh muscles: thighs together, grab the calf ankle with one hand to fold the calf to the thigh, if this stretch does not feel, the crotch moderately to the front of the top can also be used kneeling position, stretching the front of the thigh will feel more intense, note that the body does not lean forward and the front leg knee can not exceed the toe. Iliopsoas muscle stretch: you can use the lunge, the lunge must be large, pay attention to the back straight body do not lean forward, the wrong way to fully stretch the spine and lumbar spine is not good, while paying attention to the front leg knee do not exceed their toes, to prevent excessive pressure on the knee.