1. Hip stretch exercise.
It is a leading exercise for performing longitudinal twine.
Step into a low lunge with your right leg and lower your left knee to the floor. Turn the right foot outward, to the outer part. Move your knee to the side. Hold the stretched position for 30-60 seconds. Repeat for the other side. As flexibility develops, try to lower your forearms onto the mat so that your elbows touch the floor.

2. Tilt to the leg.
Turn the left sock 90 degrees to the left.
We bend the body down to the left leg and put both hands on the floor. If you can’t put your hands on the floor, then you can first use a chair as a support. We stretch the chest to the knee, try not to round the lower back. Hold the stretched position for 30-60 seconds. We repeat for the other side.

3. Stretching lying on your back with a belt.
Lie on your back and lift one leg up, gently pull the belt towards you. Hold in a stretched position for 30-60 seconds. Repeat for the other leg.
Important: do not tear your lower back off the floor, do not hold your breath, do not allow jerky movements.

4. Tilt forward, standing on one knee.
Trying not to round your lower back, lean forward and try to touch the floor with your palms next to the foot of your front foot. Hold for 30-60 seconds.

5. Stretching the gastrocnemius and soleus muscles, standing against the wall.
Stand against a wall a little further than arm’s length. Take a step forward. Exhale, lean forward and place your hands on the wall. The back is straight. Shift your weight onto your front foot, keeping the sole of your other foot firmly “glued” to the floor. The toe looks straight ahead. Lower yourself into a squat, feeling the stretch in your calf. To “turn on” the soleus muscle, slightly bend the back leg at the knee, but again, do not lift your heel off the floor. Change legs and do the same again.

6. Expanded tilt to the leg.
This exercise will allow you to open your hips, stretch your hamstrings, and stretch your upper body well. If you can’t bend in this position, try hooking a strap or towel around your foot and keep pulling until you’re down to a comfortable position. If you are very flexible, wrap your arms around the arch of your foot instead of just bending over your foot.
Do not rock your body in an attempt to stretch stronger or deeper. Remember that such rocking is not only not beneficial, but can also cause injury. Hold the stretched position for 30-60 seconds, repeat the exercise on the other side.

7. Stretching the buttocks and thighs.
The starting position is sitting, one leg is bent in front of you, the second is straightened behind, knee to the floor.
Slowly tilt your body forward. Hold this position for 30-60 seconds and return to the starting position. Repeat all for the other side.

8. Exercise fold while sitting.
Take a sitting position, legs straight, feet pointing straight up, the distance between the heels is no more than 15 cm. Lean from the hip until you feel a slight stretch. Hold the stretched position for 30-60 seconds. The stretch will most likely be felt under the knees and at the back of the thighs. Place a folded blanket under your sit bones to use gravity more effectively to tilt your torso. If you can’t reach your feet with your hands, use a belt or towel. Typical mistakes: excessive stooping of the back, holding the breath.

9. Stretching the gluteal muscles while sitting.
Get into a sitting cross-legged position and lean forward with your chest until you feel a pleasant stretch. If possible, reach your elbows to the floor in front of you. Hold the stretched position for 30-60 seconds. Don’t hold your breath.
Try to tilt your torso not forward, but to the side, behind the knee. This movement is useful for opening the hip joints.

10. For the correct and beautiful execution of the longitudinal twine, a flexible back is also needed.
Exercise for the flexibility of the spine – bow pose.
This exercise is also called the basket.
Imagine that the torso and legs are the body of the bow, and the arms are the stretched string. The torso rises not due to the contraction of the back muscles, but due to the forceful straightening of the legs. Hold the position for 30-60 seconds. Click on the picture to enlarge.