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 17: Warrior II
Step 1:
Start off in Mountain pose and then exhale as you bring your left foot
back behind you 3-4 feet. Now, turn your left foot outward to 90 degrees as you
move your hips out toward the left and your right knee moves over the center of
the right ankle.
Step 2:
As you inhale, raise your arms parallel to the floor above your thighs. As
you do so keep your shoulder blades wide and open up your chest as you face
your palms downward. When you exhale, bend your right knee over your right
heel and make sure your balance is evenly dispersed.
Step 3:
Tuck your tailbone under and toward the pubic bone. Keep stretching

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your arms wide and parallel to the ground. Don’t lean to your right; keep your
sternum tall and neutral.
Step 4:
Your eyes should be focused over your right arm to your middle finger.
Stay in this pose for up to 1 minute and then repeat on the opposite side.

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Day 18: Warrior III
Step 1:
Start off in Mountain pose and then exhale as you bring your left foot
back behind you 2 feet. You should keep your weight focused over your right
foot and your toes facing forward.
Step 2:
As you move your hands to your hips make sure the hips and shoulders
are aligned perpendicular to the floor. Focus on drawing your belly button into
your waist, then inhale and bring your left foot off the ground while you lean
forward at the hips.
Step 3:
Stare straight down as you bend forward from your hips and move
yourself parallel to the floor. Be careful not to lock your knees and stop once
your hips are aligned.
Step 4:
If you want to practice more balance you can stretch your arms out in
front of you or to your sides.

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Stay in this pose for 5-10 breaths and then repeat for the opposite side.

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