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 1: Mountain Pose
Step 1:
Stand upright so that your big toes are completely flat and touching the
floor. Keep your feet about hip width apart and parallel to one another. Now,
flex your toes upward and wide—really stretch. This is going to gauge whether
or not you’re balancing your posture correctly. If you lose balance then most
likely you’re not centering your weight evenly on all points of your feet so you
need to correct your balance so that it’s spread evenly on your feet.
Step 2:
Contract your thigh muscles and try to lift your kneecaps, but do so
without contracting your lower abdomen. Lift the inside of your ankles to help

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strengthen those inner arches and visualize an imaginary line of energy that
spreads the length of your inner thighs to your groin and then from your core (or
torso) to your neck, head—all the way out exiting through the crown of your
head. Now turn your upper thighs slightly inward and visualize lengthening the
tailbone down to the floor while lifting your pubic bone toward your belly
button.
Step 3:
Now focus on pressing your shoulder blades back and then slowly
stretch them out and release down your back. Lift the upper part of your sternum
toward the ceiling without pushing the lower part of your ribs outward. Widen
and stretch the collarbones, then hang your arms at your sides, palms facing
forward.
Step 4:
Finally, balance your head completely above the center of your pelvic
area. Make sure that your chin is parallel to the floor and keep your mouth and
throat soft as well as your eyes.
Stay here and breathe slowly and intentionally for 1 minute or however long you
feel comfortable.

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