If you're a man and you want to build strength and flexibility, here are some poses that you can engage in:
Advanced forward folding
This pose helps in stretching the hamstrings, hips, and calves. This step also helps in strengthening the knee. You can know more about yoga for men at credoyoga.com/yoga-for-men.
To assume poses that you need to stand with your feet hip-width apart and then gently bend at the hips and lower your body to the floor.
Then you have to stretch your hand so that you can reach the floor or your ankles. You have to continue in this position for one minute and then when you feel tension building, roll back to a standing position.
This pose helps to loosen your tight hips. It is possible to stretch your groin where arms and legs strengthened.
To consider the steps you need to get started on your hands and knees and then step the right foot between your hands.
Keeping your right knee over your heel, you should inhale slowly lift your knees and your back. Then you have to press your heels toward the wall behind you and then straighten your legs back.
Straighten your spine, you must move the hips forward and press your heels back behind you. You have to continue in this position for one minute.