Yoga Health by men with muscle

Stood at about 30 cm away from the wall, far away, back washed walls. The buttocks against the wall, to the hip axis bending down, when the abdominal muscles involved in this action, the knees can be slightly bent. When your spine when you get the full stretch, and slowly straighten legs, chest, close to the thigh. To stay a little while, to be a deep breath, neck should be relaxed. Keep this position for one minute, then slowly stand up.

Lunge posture - stretching quadriceps

Put his hands on the bench, back from the wall 0.9 meters. Stretching back right leg, so that foot come into contact with the wall. To maintain this position for a short while and then right leg, knee bent to the ground, moving his right foot, so that the toes come into contact with the wall. Bend left leg into a lunge until the right knee touching the ground, and then the hip to move forward. Keep this position for one minute, standing up, for another leg to do the same action.

The dog-type lying wall - stretching the shoulders and legs nest

Hands separately, and shoulder width, on the wall, back a few steps, until at right angles to the body and hips. Uniformly extend to the fingers, hand and wrist pressure in the wall. Relax the neck, but do not hung his head. So back of his neck and spine into a horizontal plane, to maintain this position for two minutes.

Chair-side distortions - stretching the hip

Standing, so that his right leg near the knee chair,The right foot on the chair. With the left hand grasp the right ankle, right arm extended upward in the air to the chest to the right of the rotation. Spine stretch, expand the chest. To maintain this position, and then relax for a different direction to do the same action.