Yoga: a man’s Guide: The 30 Most Powerful Yoga Poses to Sharpen Your Mind and Strengthen Your Body \(Just 10 Minutes a Day!, Yoga Mastery Series\) pdfdrive com

Day 21: Wide-Legged Forward Fold
Step 1:
Start off in Mountain pose and face a long edge of your yoga mat. Step
your feet apart about 3-4 ½ feet and rest both hands on your hips, making sure
your feet are parallel to one another. As you do this, lift the inner arches from
your inner ankles as you press outward on the edges of your feet and push each
big toe into the floor. Be sure to engage your thigh muscles and then inhale and
lift the chest so that the front of your torso is longer than the back of your torso.
Step 2:
As you exhale, focus on lengthening your mid-section as you lean
forward at your hip joints. As your mid-section gets closer to the floor and is
almost parallel, push your fingers into the floor so that they’re parallel to each
other. Position your spine so that it’s slightly concave. Then, bring your head up
while keeping your neck long and focus your eyes to the ceiling.
Step 3:
Be mindful to lengthen your torso by pushing your thighs back and
drawing your groin inward to widen your pelvic bone as you breathe here. While
maintaining the concave shape of your back and lift of the sternum, move your

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fingers between both feet. Breathe a few times here and then as you exhale, bend
both elbows and lower your mid-section and head into a forward bend. As you
move downward, keep as much length as possible in your torso. If you can, rest
the top of your head on the mat or floor.
Step 4:
Next, push your palms into the floor with your fingers forward. If you’re
flexible enough to do a full forward bend then you can walk both hands back so
that your forearms become perpendicular to the mat and your upper arms are
parallel. Be mindful to widen your shoulders across your back and away from
your ears.
Breathe here for up to 1 minute.

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