1. Kneeling in dog pose. Legs together, hands are supported on the floor, shoulder-width apart. Push the left leg back and up, stretch it to its final position. Repeat 15-20 times. Perform the exercise with the other leg.
2. Kneeling again, but this time with hands leaning on elbows. They are back at shoulder width and legs were collected. Push the left leg back and up, keeping the knee bent. Repeat 15-20 times. Perform the exercise with the other leg.
3. The starting position is the same as in the first exercise. Legs together, hands are supported on the floor. Lift the legs bent at the knee at 90 degrees, hold for a few seconds and stretch away. Repeat 15-20 times. Change legs. The exercise can also be performed by directly performing swing away without detention center.4. This is one of the best exercises of tightness the thighs and buttocks. The arms are supported on the floor, one leg forward and bent at the knee and the other is straight back. This situation makes a slight bounce, the hands are used for support, and the goal is to change the position of the feet. Perform 10-15 rebound number in each leg swap their positions.
5. For the final stretch of the series thighs by squatting with one leg off to the lowest position and slightly springy. The other leg is completely straight. Perform the exercise 15-20 times, alternating legs and change directions.