It stretches and strengthens the hamstrings, calves, and hips, as well as the legs and knees.

Stand with your feet hip-width apart, gently hinge forward at the hips, and lower your torso to the floor. Bend your knees wide to relieve pressure on your low back and hamstrings. With opposite hands, grab your ankles or opposite elbows. Take a deep breath and allow gravity to pull your body down to the ground. Your head, neck, shoulders, and torso should all be relaxed. Sway your torso or shake your head gently. Hold on for one minute before rising to your feet.

Why it's good for you: This is an excellent warm-up exercise for any workout. We often don't realize when we're holding too much tension in our heads, necks, and shoulders, and this tension can lead to headaches, insomnia, poor circulation, and a reduction in lung capacity. This pose, combined with slow, steady breathing, can help to lower blood pressure over time.

Stretches and strengthens the feet, shoulders, hamstrings, and calves, as well as the arms, legs, and core.

Starting on your hands and knees, with your feet and knees hip-width apart, do the following. Spread your fingers wide and hold your hands shoulder-width apart. Lift your knees off the floor and straighten your legs by pressing firmly with your hands. (If you have tight hamstrings, a gentle knee bend will suffice.) To lengthen the pose, move your hands forward a few inches and your feet back a few inches. Press your thighs against the back wall while squeezing them. Return your heels to the floor and press them down (though they might not reach the floor).

Why it's good for you: Chronic tightness in the hamstrings and hips is a common cause of back pain. We also have a tendency to have very tight shoulders. Down Dog strengthens the upper body while releasing those areas. Start with Downward Dog if you only have time for one pose per day.

It stretches and strengthens the shoulders, chest, thighs, calves, spine, and ankles.

How to do it: Stand tall and touch your big toes. Inhale and raise your arms straight up to the ceiling, palms facing each other, alongside your head and neck. As you lengthen up through the neck, drop your shoulders down your back. Bend your knees, sit down, and back as if you were sitting in a chair as you exhale (like doing a squat with your feet together). Allowing your knees to extend past your toes is not a good idea. Lengthen the spine with each inhale. Sit a little deeper in the chair with each exhale. Your thighs will eventually be parallel to the floor.

Reduce the stress on your lower back by lowering your tailbone to the floor. Maintain a tight grip on your knees and thighs by engaging your core muscles. Hold the position for 30 seconds.

Why it's good for you: No need to go to the gym! The chair pose helps to burn belly fat while also strengthening the thighs and legs.

Stretches the groin to loosen tight hips and strengthens the arms and legs.

Start by getting down on your hands and knees. Step your right foot into a lunge between your hands, keeping your right knee directly above your heel. Slowly lift your back knee off the floor while inhaling. As you straighten your back leg, press your back heel against the wall behind you. As you hold and breathe, keep your spine long. Continue to press the back heel behind you while allowing your hips to fall forward. Hold for one minute before switching to the other side. Each side should be done twice.

Why is it beneficial to your health: Tight hips can cause lower back pain, knee strain, and injury, keeping you out of the game, the gym, and at your desk in pain. To open the hips, add Crescent Lunge to your pre-workout routine.

Stretches and strengthens the shoulders and hips, as well as the upper and lower body.

Coming into Crescent Lunge with your right foot forward in the lunge is how to do it. Press your heel down and spin your left toes to face the left side of the room. The front of the room should be parallel to your back foot. Inhale and raise your arms to your sides, palms facing each other, alongside your head. Drop your shoulders to the back of your neck. Raise your torso up and away from your front thigh. Allowing your front knee to extend past your toes is not a good idea. Both hips should be in a forward position. Hold the position for one minute. Rep the process on the other side.

Why is it beneficial to your health: Warrior adds space and mobility to the areas of the body where men need it the most: the shoulders, hips, and knees. Another pose that increases stability for high-impact workouts by generating great stability in and around the knee.