Every man wants to make this place tough and strong

The goal of this class is still to use yoga poses to exercise the strength and flexibility of the lower limbs. Okay, let’s get started now!

I. Evaluation items:

Lower body and quadriceps strength: Squat against a wall with your spine facing the wall and move a few feet away from the wall until your knees are at a 90-degree angle and your quadriceps are almost parallel to the ground. Lean your back against a wall, draw your navel toward your spine, and hold this position for as long as possible. Measure how long you can squat against the wall.

Fitness tips:

1. Warrior Stance I: Right foot forward, left foot behind. Spread your legs about 4 feet apart. Turn your left leg inward at a 45-degree angle. NOTE: You may feel a normal stretch in your ankle and heel. Bend your right knee to 90 degrees. Turn your hips toward the front of your yoga mat. Draw your belly button toward your spine, draw your tailbone down, and lift your ribcage away from your waist. Stretch your arms and hug your head, and take 5 deep breaths. As shown in the picture.

2. Warrior Pose II: Right foot forward, left foot behind. Spread your legs about 4 feet apart. Rotate your left leg inward at a 45-degree angle, turning your hips to the left. NOTE: Check the alignment of your right knee. Your knee should be pointing directly toward your ankle and not turning inward. Stretch your arms, hold this position, and take 5 deep breaths. Then switch to the other side of your body and repeat the previous process in the same way.

3. Triangle Pose: Place your feet about 4 feet apart as shown. Place your left foot parallel to the yoga mat and turn your right foot inward. Slide your left hand down your left leg and feel the stretch through your legs and torso. Hold this position and take 5 deep breaths. Then switch to the other side of your body and repeat the previous process in the same way.

4. Supported, Passive Pigeon Pose: In this photo, I am supporting the student from behind. You can practice against a wall without support. Sit so that your body is about 6 feet from the wall. Place your right ankle on your left knee. Bend your left knee toward your body and slide your back toward the wall. Sit up as straight as possible, close your eyes, and feel the pull of gravity. Breathe, and focus your attention on moving the energy toward your hips. Hold this position for 3 minutes, then switch to the other side and repeat the previous process in the same way.

II. Evaluation Project

Stand on one leg and let your partner test your balance. Switch to the other side and measure your balance. Now, close your eyes and repeat the same test.

Fitness tips:

1. Stand on one leg: Fix your eyes about 4 feet from the front of the yoga mat. Mobilize your torso and lift your right leg, placing your right foot above or below your left knee. Place your hands on your hips or raise them above your head. Take 10 deep breaths, then switch to the other side.

2. Maintain T-pose (Warrior Pose III): Continue to focus your gaze 4 feet in front of your yoga mat. Draw your belly button toward your spine and reach your feet back, pointing your body toward the floor until your torso is parallel to the ground and you form a T when viewed from the side. Place your hands at your waist or stretch your arms out to your sides. Maintain this position and breathe 5 to 10 times. Then switch to the other side of your body and repeat the previous process in the same way.