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"ket" :"Banyak pria cenderung memiliki otot dada dan perut yang pendek dan kencang karena latihan kekuatan.
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.
Mulailah berlutut dengan jari-jari kaki terselip di bawah
Letakkan tangan Anda di belakang Anda pada sakrum (tulang berbentuk segitiga di bagian atas panggul Anda)
Tekan panggul Anda ke depan dan sedikit ke bawah untuk menciptakan panjang di punggung bawah Anda
Aktifkan otot inti, otot bokong, dan paha depan, lalu rapatkan siku dan tulang belikat di belakang punggung
Sedikit saja, condongkan tubuh Anda ke belakang untuk melebarkan dan membuka dada Anda
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.
Tahan beberapa kali napas dalam-dalam lalu tekuk lutut dalam-dalam dan lepaskan tempat duduk Anda ke tumit",
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"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
Start on all fours with your shoulders stacked over your wrists and your hips stacked over your knees
Step your right foot forward next to your right thumb
Flex your right ankle and point your toes toward the sky
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
Energetically draw your front heel and your back knee toward each other to square your hips toward the top of your mat
Option to stay as you are or lead with your chest and hinge from your hips to fold forward over your right leg
Hold for a few deep breaths and then switch sides",
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"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.
Mulailah berdiri menghadap tepi panjang matras Anda
Jalankan kaki Anda lebar-lebar sampai jaraknya kira-kira berjarak satu kaki Anda satu sama lain
Putar jari-jari kaki ke dalam dan tumit ke luar sedikit untuk menciptakan rotasi internal yang halus pada tulang paha Anda
Rooting secara merata ke dasar tripod kaki Anda
Tarik tangan Anda ke pinggul dan panjangkan tulang belakang Anda
Pertahankan panjangnya saat Anda memimpin dengan dada dan lipat ke depan melewati kaki Anda
Anda dapat menjaga tangan Anda tetap di tempatnya atau melepaskannya ke posisi yang nyaman
Tahan beberapa kali napas dalam-dalam sebelum perlahan bangkit kembali untuk berdiri",
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"image_name": "gerakan/SidePlank.jpg",
"name": "Side Plank",
"ket": "Side Plank adalah pose yoga yang bagus untuk pria yang ingin merasakan kekuatan saat berlatih yoga. Karena yoga lebih dari sekadar peregangan, pose ini sebenarnya cukup menantang bagi banyak pria untuk menjadi stabil sehingga merupakan tantangan sempurna untuk membangun kekuatan dan keseimbangan.
Mulailah dengan Pose Papan netral dengan kaki bersentuhan
Akar dengan kuat ke tangan kanan Anda dan tuangkan beban Anda ke sisi kanan tubuh Anda
Gulingkan ke sisi kelingking kaki kanan Anda dan susun kaki kiri Anda di atas kaki kanan Anda
Turunkan tubuh ke lantai dengan tangan dan kaki, lalu angkat pinggul menjauh dari matras
Regangkan lengan kiri Anda ke langit
Tahan beberapa kali napas dalam-dalam lalu ganti sisi",
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Mulailah dengan posisi merangkak dengan bahu bertumpu pada pergelangan tangan dan pinggul bertumpu pada lutut
Turunkan lengan bawah Anda ke lantai dan sejajarkan siku di bawah bahu Anda
Turunkan dengan kuat ke lengan bawah Anda dan selipkan jari-jari kaki Anda ke bawah
Angkat lutut dari lantai dan regangkan kaki ke arah lurus
Arahkan tulang duduk Anda ke arah langit dan panjangkan seluruh tubuh punggung Anda
Terus turunkan tubuh ke lengan bawah dan tekan lantai menjauh saat Anda meleburkan dada ke arah paha
Tahan beberapa kali napas dalam-dalam sebelum melepaskannya kembali secara perlahan",
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"ket":"Postur kuat lainnya, Crow Pose adalah salah satu pose yoga terbaik untuk pria karena menyeimbangkan kekuatan dan mobilitas dengan sempurna.
Mulailah dengan posisi berdiri ke depan dengan lutut ditekuk dalam-dalam
Letakkan telapak tangan Anda di lantai, kira-kira selebar bahu dan rentangkan jari Anda lebar-lebar
Bangkitlah dengan ujung kaki Anda dan angkat pinggul Anda tinggi-tinggi
Rentangkan lutut Anda dan geser setinggi mungkin ke atas lengan Anda (semakin dekat ke ketiak, semakin baik!)
Remas kaki Anda di sekitar lengan atas dan tekan lengan atas ke kaki secara merata
Bulatkan punggung Anda dalam-dalam dan lihat ke depan
Condongkan beban Anda ke depan hingga kaki Anda menjadi ringan dan mudah terangkat dari lantai
Dekatkan tumit Anda ke arah tempat duduk, bulatkan punggung Anda lebih banyak, dan tekan lantai menjauh untuk mengangkat pinggul Anda lebih tinggi
Tahan gravitasi selama beberapa kali menarik napas dalam-dalam sebelum melepaskannya kembali dengan hati-hati",
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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.
Mulailah dengan posisi merangkak dengan bahu bertumpu pada pergelangan tangan dan pinggul bertumpu pada lutut
Condongkan pinggul Anda ke belakang untuk bertumpu pada tumit Anda
Rentangkan kedua lutut Anda atau rapatkan – temukan yang lebih nyaman bagi Anda
Lepaskan kepala Anda ke penyangga atau lantai dan bulatkan seluruh punggung tubuh Anda
Relakskan lengan Anda ke posisi yang nyaman
Pejamkan mata Anda dan lakukan pelepasan lembut selama beberapa tarikan napas panjang dan dalam",
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