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 15: Lizard Pose
Step 1:
Start by getting into Downward Dog, then bring your right foot up
between your hands to the edge of the mat. Your foot should be positioned
slightly wider than shoulder-width apart.
Step 2:
Relax your hips and let them become heavy. They should naturally settle
in a forward and down position. Now, begin walking both hands forward until
you can get down on your forearms. If you can’t place them flat on the ground
be sure to use a block.
Step 3:
From here, push your chest out as you lengthen your spine. Keep your
chest soft by drawing your shoulder blades inward while straightening the curve
of the back.
Step 4:
Next, hug your right knee in to your torso so that it’s pressing into your
inner hip and thigh area of the right leg. If you want to keep your muscles
engaged you can keep the left knee lifted off the ground. If that’s too much,
though, you can lower it to the mat.

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Hold this pose for up to 10 breaths, then repeat for the opposite leg.

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Day 16: Warrior I
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 45 degrees as you
keep your right foot forward.
Step 2:
Make sure to keep both of your hips facing forward and parallel to the
floor as you bring your shoulders forward as well. Inhale and then raise both
arms perpendicular to the floor. Be sure to keep them open and shoulder width
apart.

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Step 3:
Reach up towards your fingertips and face your palms inwards while
pulling your shoulders back away from your neck. As you exhale engage your ab
muscles and bring your pelvic bone down.
Step 4:
Carefully move your right knee forward and align the knee over the heel.
Keep breathing and make sure the pressure is located in your right heel and not
your toes.
Step 5:
Be sure to keep your head neutral by either looking forward or by tilting
your head back to look up toward your thumbs.
Stay in this pose for up to 1 minute and then repeat on the opposite side.

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