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        "name" : "Camel",
        "ket" :"Banyak pria cenderung memiliki otot dada dan perut yang pendek dan kencang karena latihan kekuatan.<br>Meskipun memiliki kekuatan pada otot-otot ini adalah hal yang bagus, tubuh sangat menyukai keseimbangan. Jadi Pose Unta adalah pose yoga yang sempurna bagi pria untuk memanjangkan jaringan tersebut.<br>Mulailah berlutut dengan jari-jari kaki terselip di bawah<br>Letakkan tangan Anda di belakang Anda pada sakrum (tulang berbentuk segitiga di bagian atas panggul Anda)<br>Tekan panggul Anda ke depan dan sedikit ke bawah untuk menciptakan panjang di punggung bawah Anda<br>Aktifkan otot inti, otot bokong, dan paha depan, lalu rapatkan siku dan tulang belikat di belakang punggung<br>Sedikit saja, condongkan tubuh Anda ke belakang untuk melebarkan dan membuka dada Anda<br>Anda bisa tetap apa adanya atau melepaskan tangan Anda untuk menangkap pergelangan kaki Anda. Jika Anda mengambil opsi ini, atur ulang dengan menekan panggul ke depan dan rapatkan tulang belikat untuk membuka dada.<br> Tahan beberapa kali napas dalam-dalam lalu tekuk lutut dalam-dalam dan lepaskan tempat duduk Anda ke tumit",
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        "image_name": "gerakan/HalfSplit.jpg",
        "name": "Half Split",
        "ket":"Bukan rahasia lagi bahwa pria cenderung memiliki otot paha belakang yang kaku. Bagi kebanyakan pria, hal ini mungkin disebabkan oleh olahraga yang mereka lakukan atau sekadar cara mereka duduk di tempat kerja. Untungnya, ada pose yoga yang sempurna untuk membantu<br>Start on all fours with your shoulders stacked over your wrists and your hips stacked over your knees<br>Step your right foot forward next to your right thumb<br>Flex your right ankle and point your toes toward the sky<br>Keep your hips aligned over your left knee and slide your right heel forward to work your leg toward straight as far as you comfortably can<br>Energetically draw your front heel and your back knee toward each other to square your hips toward the top of your mat<br>Option to stay as you are or lead with your chest and hinge from your hips to fold forward over your right leg<br>Hold for a few deep breaths and then switch sides",
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    {
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        "name": "Wild Straddle Forward Fold",
        "ket": "Pose yoga sempurna lainnya bagi pria untuk membuka paha belakang mereka, lipatan ke depan ini bekerja dengan kaki berjauhan untuk menargetkan aspek dalam kelompok hamstring.<br>Mulailah berdiri menghadap tepi panjang matras Anda<br>Jalankan kaki Anda lebar-lebar sampai jaraknya kira-kira berjarak satu kaki Anda satu sama lain<br>Putar jari-jari kaki ke dalam dan tumit ke luar sedikit untuk menciptakan rotasi internal yang halus pada tulang paha Anda<br>Rooting secara merata ke dasar tripod kaki Anda<br>Tarik tangan Anda ke pinggul dan panjangkan tulang belakang Anda<br>Pertahankan panjangnya saat Anda memimpin dengan dada dan lipat ke depan melewati kaki Anda<br>Anda dapat menjaga tangan Anda tetap di tempatnya atau melepaskannya ke posisi yang nyaman<br>Tahan beberapa kali napas dalam-dalam sebelum perlahan bangkit kembali untuk berdiri",
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    {
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        "ket": "Bahkan pria terkuat pun memerlukan istirahat, dan Pose Anak adalah pose yoga yang sempurna bagi pria untuk melakukan hal tersebut – istirahat dan memulihkan diri.<br>Mulailah dengan posisi merangkak dengan bahu bertumpu pada pergelangan tangan dan pinggul bertumpu pada lutut<br>Condongkan pinggul Anda ke belakang untuk bertumpu pada tumit Anda<br>Rentangkan kedua lutut Anda atau rapatkan – temukan yang lebih nyaman bagi Anda<br>Lepaskan kepala Anda ke penyangga atau lantai dan bulatkan seluruh punggung tubuh Anda<br>Relakskan lengan Anda ke posisi yang nyaman<br>Pejamkan mata Anda dan lakukan pelepasan lembut selama beberapa tarikan napas panjang dan dalam",
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