Free Yoga for Regular Guys: The Best Damn Workout on the Planet! by Diamond Dallas Page Page A

backstage at a WWE, WCW, or TNA event, you would have seen me doing this hip opener right before they hit my music. It got my juices flowing and got my hips and knees ready for action. It can be done lying on your back or even sitting in a chair. It stretches the hip joint without putting much strain on the knee joint. You will also see me doing this exercise in the middle of meetings or anywhere I am sitting and starting to get stiff.

CROSS LEG
    Lie down on your back or sit in a chair. Cross your right ankle just outside of your left knee.

FIGURE FOUR LEG LOCK
    Lean forward and grab your left knee with both hands. Pull your left knee back into your chest with both hands. Lean forward a bit more with each exhalation.

DEEPER STRETCH
    Now lean back, roll your shoulders back, and pull your left knee back toward you a little more with each exhalation. Take seven to ten deep breaths.
    Switch sides and repeat.
    Dead Bug: Hip Opener
    This is my favorite position of all. It’s so easy, you can do it anywhere and any time of day, and it is a great hip opener that stretches your lower back and hips. Some people call it “Happy Baby,” which also works for me since I feel like a happy baby when I’m in it. This pose looks funny as hell, but it really works your hips, lower back, and even your mid-back if you do it right. This is, without a doubt, one of my favorite positions.

KNEES TO CHEST
    Roll onto your back, pull your knees into your chest, and take three deep breaths.

DEAD BUG
    Release your legs, let the soles of your feet face the sky, try to grab the outside of each foot, and pull the knees toward the ground.

FULL DEAD BUG
    Roll your shoulders back and try to press your tailbone, your knees, and your head to the floor with each exhalation. Take seven to ten deep breaths.
    I was taking a certain famous wrestler from San Antonio through this workout, who just happened to be a roommate of mine at the time. I won’t name any names, but it sure is cold in here. You might even say it’s Stone Cold. And as I told him to pull his knees toward the ground in Dead Bug, he looked at me and said, “I can’t, kid. I’m afraid I’ll shit myself!” So just in case you had one too many beers the night before you try this one, be careful here!
    Can Opener: A Great Hip Opener
    You guys probably remember this pressure washer for your hips, pelvis, and low back from the 45-Minute Workout. Remember to be patient with this one; you don’t need to have your chest on the floor in order to receive the benefits from Can Opener. Just take it slow, breathe deeply, and feel the deep stretch!

THREE-LEGGED DOG
    From Down Dog, inhale and raise your right leg high.

LUNGE AND LOWER DOWN
    Exhale as your right leg lunges forward and slides over to your left wrist. Drop your left knee to the ground and lower down.

CAN OPENER ONE
    Pull your right foot forward, moving to a 90-degree angle to increase this stretch, or you can pull that foot closer to your groin if you need to make it easier. Inhale, lift your chest, and roll your shoulders back.

CAN OPENER TWO
    Exhale, reach your arms forward, and sink deeper into Can Opener. Take seven to ten deep breaths.

CAN OPENER ONE
    Inhale, lift your chest, and roll your shoulders back.

THREE-LEGGED DOG
    Exhale, curl the toes of your left foot, push back through Down Dog, and raise that right leg high; shake it like a dog and move back to Down Dog.
    Repeat, beginning with your left leg.

REHAB FOR BADBACKS
    Okay guys, who hasn’t suffered some type of back injury or from a stiff or sore low back? Remember, I blew out a lumbar disc not long ago, and it was chiropractic kinesiology, massage, and yoga that got me back into action. The YRG workout is the perfect rehab program for your entire body, but check out these easy exercises when you are looking to keep your back healthy and strong.
    YOGA-DOC SAYS …
    These exercise sequences will help you keep it all together while your back is on the mend. We set up