This pose is difficult for both men and women. This pose strengthens the ankles, shoulders, quadriceps and hips. At the same time, establish stability and stimulate abdominal organs.

Steps:

Stand in front of the mat with your feet open, hip width apart. Inhale, stretch your hands up, exhale, bend your knees and sink your pelvis, just like sitting in a chair. The center of gravity comes to the heel, keeping the abdominal core moving and the shoulders relaxed. Keep your arms up and breathe smoothly.

2. boat shape

If you want to strengthen the core strength, hip flexors and spine strength, you can practice boat shape. This pose is especially suitable for men, stimulating the prostate, relaxing the tension in the pelvis and stimulating the digestive system.

Steps:

Lie down, put your hands at your sides and keep breathing normally. When you are ready, inhale and lift your legs off the ground. Your knees can be bent or straightened to increase the difficulty. The chest guides the upper body away from the mat and the arms are up.

Keep the core active and the spine extended.

Hold 15-20 seconds.

Stand and bend forward.

Standing forward helps to stretch muscles, increase blood flow and relieve stress. Stretch the back of the body, including thighs, calves and knees. Relieve the pressure on spine, neck and back and promote digestion.

Steps:

Stand in front of the mat, inhale and raise your arm. Breathe, fold from the hips, fold forward, and relax your head between your hands. If the back of the thigh is tense, keep your knees bent, put your upper body on the front of the thigh, and put your hands around your elbows.

4. Down dog style

This pose seems simple, but it is very challenging. Down dog style has many advantages, especially strong back, hips, calves, back thighs and shoulders. For men, give the whole body a stretch, warm up and help calm down.

Steps:

Start with the four-legged bench pose and step on the ground with your toes. Wrist parallel to the front of the mat, fingers forward. Stand on tiptoe, bend your knees and lift your hips. Keep your back flat and straighten your legs slowly. Relax your head and neck to connect your breathing.

5. Low lunge

Low lunge is very beneficial to men, stretching hip flexors and practicing balance. This pose stretches and strengthens the body, including the hips, chest, spine, knees and ankles.

Steps:

Start with the downward dog pose, inhale and move your right foot forward between your hands. Make sure the right knee is bent, just above the ankle, and the thigh is parallel to the ground. You can choose to keep your left knee on the mat or lift it straight. Put your hands on the mat, or put your hands together on your chest, or stretch over your head.

Keep the inner thigh and the core starting and keeping balance.

6. Bridge type

This pose can open the front side of the upper body, practice bridge regularly, and find more space in the chest to relieve insomnia, fatigue, anxiety and headache.

Steps:

Lie down, knees bent, feet on the ground, heels close to the ischium, arms straight, palms down. Step on the ground with your feet and lift your hips with your legs. Keep your knees adducted and your thighs parallel to the ground. Press your arm against the ground. Hold for 30 seconds.

7. Half-asleep pigeon posture

This pose is challenging for people with tight hips, but it is good for hips. Helps you stretch the back of your thighs, hips, adductor muscles and hip flexors. People who often lift weights can benefit a lot from this pose. Half-sleeping pigeon pose is a favorite of many yoga practitioners, because after opening the hips, you can find other parts to relax, such as the lower back.

Steps:

From the downward dog position, put your right knee forward behind your right wrist, near the edge of the mat. Put your right foot behind your left wrist. Let your left leg stretch backwards and your hips land. If the hip is not straight and the right hip is not on the mat, you can put a blanket or yoga brick under the right hip. Stretch the top pillar and open your chest like a dog. Repeat, turn left.

8. Lie on your back and grab your big toe.

Lying on your back, holding your big toe, you can open your body slowly and gently. In supine position, we can concentrate and relax our tension better.

This pose opens the lower back and the back of thighs, which helps to relieve high blood pressure. Helps activate prostate and improve digestion.

Steps:

Lie down, Larry. Keep your legs straight. Use your right knee to your chest, wrap a yoga belt or towel around your left arch and extend to the ceiling. If you don't know how to use assistive devices, try to straighten your legs and stay comfortable. Keep your shoulders on the mat, and relax your left leg and press it to the ground. Hold it for a few minutes. Switch sides and repeat.

9. Warrior II

This pose can enhance physical strength. Open hips, chest and shoulders, and strengthen ankles, calves and thighs.

Steps:

Start with a low lunge with your right foot forward. The heel is buckled behind, the left toe steps on the ground, and the back sole presses the ground. Arms open parallel to the ground, palms down. Relax your shoulders and keep your ankles below your right knee. Hold for at least 30 seconds.

. Switch sides and repeat.

10. Serpentine style

This pose is especially good for men, especially for fitness, which can strengthen the lower back. For example, running and jumping in Guangdong will bring tension to the lower back. If you continue to lack stretching like this, your back will hurt. Snakes help to relax and build the strength of the spine.

Steps:

Squat down and straighten your legs. Feet on the ground, forehead on the ground. Put your hands under your shoulders to support the ground. Press the foot pad on the leg and instep, push the palm to the ground, lift the upper body and straighten the arm. Keep your spine stretched, your chest out and your back soft. Start practicing, starting from this 10 pose, stretching tense parts, such as shoulders, hips and groin.