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

Sun Salutation B
Mountain Pose
Chair Pose
Standing Forward Fold
Half Standing Forward Fold
Four-Limbed Staff
Upward Facing Dog
Downward Facing Dog
Warrior I (Right Foot)
Four-Limbed Staff
Upward Facing Dog
Downward Facing Dog
Warrior I (Left Foot)
Four-Limbed Staff
Upward Facing Dog
Downward Facing Dog
Half Standing Forward Fold
Standing Forward Fold
Chair Pose
Mountain Pose

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These sequences are great for warming up before your yoga workout, but they’re
also good for starting your day since they’re so invigorating.
Keep in mind that it’s advised to do 
at least
three rounds of whatever Sun
Salutation you choose to warm up with, but preferably more. Once you get
conditioned to the poses and feel comfortable you’ll increase the number of
rounds.
Generally speaking I’ll do around 15 before every yoga session. If that seems
like it’s a bit much, keep in mind that in ancient times they’d do 108 rounds of
each Salutation. Yeah, three doesn’t seem so bad now, does it?

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The Poses
Now for the fun part! Please remember to go at your own pace. If you feel like
10 minutes is enough for you each day—awesome! However, if you prefer to
spend more time on each pose I highly recommend it. You’ll get much more
practice, obviously, and your flexibility will increase at a much faster rate.
As you get comfortable with each pose, try to combine all the poses that you’ve
learned up until the day you are on. For instance, if you’re on Day 6: do all poses
1-6 so that they stay fresh in your memory and you can build on the flexibility
you’re developing with each pose.
Above all, just listen to your body and follow its lead and you’ll be fine. If
something feels wrong, simply don’t do it.

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