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 11: Half Front Splits
Step 1:
Start off by getting into Downward Facing Dog, then step the right foot
to the front between both hands. Be sure to keep a big bend in your front knee as
you come into a low lunge position.
Step 2:
Now, lower the left knee to the mat so that it’s positioned right under
your left hip. If you need to, put a folded towel or blanket under this knee if it
feels like too much of a stretch. You can also tuck your toes under if you feel
unstable here.
Step 3:
Next, lift your mid-section up so that it’s above your hips and place both
hands on your hips while squaring yourself off into the mat. Do this by bringing
your left hip forward and right hip backward.
Step 4:
From here, straighten your front leg out so that all that’s touching the
mat is the heel of the right foot and flex it, while keeping a slight bend in the
front knee.

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Step 5:
Next, focus on keeping your leg and core muscles engaged as you tilt the
pelvic bone forward and fold it over the front leg. Once you’ve done this, put
both hands on two blocks on each side of your front leg—or if you can, on the
mat itself.
Step 6:
You should pause when there’s a good stretch in your front hamstring.
Breathe in, here. If you want to increase the stretch a little more you can walk
the blocks or your hands forward.
Keep breathing here for up to one minute, then exhale and release. Repeat for
the opposite side.

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Day 12: High Lunge
Step 1:
Position yourself in the Standing Forward Bend pose and bend your
knees slightly. As you inhale, step back with your left foot to the edge of your
mat, making sure that the ball of the foot is what’s on the floor. You want to be
back far enough that your right knee forms a right angle.
Step 2:
Now, position your torso over your front right thigh and stretch, making
yourself as tall as you can. Loosen your groin region by imagining that your
right thigh is melting towards the floor while looking forward. At the same time,
keep your left thigh firm and pull it up toward the ceiling while you keep your
left knee straight and stretch the left heel down toward the floor.
Step 3:
As you exhale, step the right foot back and go into Downward Facing
Dog. When you inhale again, step your left foot forward between your hands and

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repeat the lunge on the opposite leg.
Stay in this position for 1 minute, breathing evenly. Then repeat on the opposite
side.

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