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

 
 
Knee-to-Arm Plank
Step 1:
Start off in Dolphin Plank, then bring your right knee out to your upper
right arm. Focus on pressing your knee in to your mid-section. Pause here.
Step 2:
Now, slightly lift the front part of your body to the back part of your
body, pressing down through the left heel. Focus on pressing your arms in
towards each other, but be sure to keep both of them straight.
Step 3:
Lengthen your body through the top of your head as you control your
breathing. Stay here until exhaustion, then repeat on the opposite side.
Knee-to-Arm Chaturanga
Step 1:
Start off in Dolphin Plank, then bring your right knee out to your upper
right arm. Focus on pressing your knee in to your mid-section. Pause here.
Step 2:
Now, slightly lift the front part of your body to the back part of your
body, pressing down through the left heel. Focus on pressing your arms in
towards each other, but be sure to keep both of them straight.
Step 3:
Lengthen your body through the top of your head as you control your
breathing. From here, you’re going to bend both elbows so that you’re now
lowered into the Chaturanga position.
Step 4:
Breathe here for up to 5 breaths or until exhaustion, then release and
repeat with the other leg.

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Arm-Balance Split
Step 1:
Start off in Dolphin Plank, then bring your right knee out to your upper
right arm. Focus on pressing your knee in to your mid-section. Pause here.
Step 2:
Now, slightly lift the front part of your body to the back part of your
body, pressing down through the left heel. Focus on pressing your arms in
towards each other, but be sure to keep both of them straight.
Step 3:
Lengthen your body through the top of your head as you control your
breathing. From here, you’re going to bend both elbows so that you’re now
lowered into the Chaturanga position.
Step 4:
Finally, lean your chest forward and extend the right leg out to the side
until it’s straight. Be sure to keep the core muscles engaged and focus on
lengthening your back leg. Hold here for as long as you can, then repeat on the
other side.