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 22: Eagle Pose
Step 1:
Start out in Mountain pose and then bend your knees a little bit. As you
bend your knees, lift the left foot up and balance only on your right foot. Then,
cross the left thigh over the right thigh. Be sure to point your left toes down
toward the ground, press your foot back and hook the top of your foot behind the
bottom part of your right calf. Continue balancing on your right foot.
Step 2:
Now, straighten your arms out in front of you, parallel to the ground.

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Keep your shoulders wide and open then cross your arms in front of your mid-
section. Your left arm should be below your right arm as you bend them at the
elbows. Your right elbow should be tight against the crook of your left as you
raise your forearms so that they’re perpendicular to the ground. The backs of the
hands should be against each other.
Step 3:
Press your right hand to the right and your left hand to the left. Your
palms should be facing one another and the thumb of your right hand should be
in front of the left pinky finger.
Step 4:
Finally, press your palms into each other (as much as you can) and lift
the elbows up as your stretch your fingers to the ceiling.
Hold here for 30 seconds or so and then repeat with your arms and legs
reversed.

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Day 23: Kneeling Quad Stretch
Step 1:
Start this pose by getting into Downward Dog, then step the right foot to
the front of the mat and put both hands on either side of it onto the mat. You
should be in a low lunge position. From here, carefully lower the right knee to
the mat.
Step 2:
Next, use your right hand to pull your left foot in toward the right hip.
Hold it here with your right hand positioned over the top of the left foot, resting
the left forearm on the left thigh.
Hold this pose for 5 or so breaths. Then, exhale and release to repeat on the
opposite side.

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