Yoga for Men
Among the demographic of yoga practitioners, a good percentage of them are males. Indeed, while yoga exercises help women to address women’s health problems, improve function, help cope with the symptoms of stress and as a sideline increase exponentially the number of yoga clothes brands, men can experience a great deal of benefits through performance of yoga exercises.
However, their ability to gain benefits rely mainly on the type of exercises they perform. Below are some excellent exercises that provide wonderful benefits according to your individual needs.
Crescent Lunge Position
Since men are generally involved in sports and other highly physical activities, this particular pose is very beneficial in reducing tightness in your lower body and injuries. This exercise can be incorporated into your pre-workout routine, which will help to open up your hips.
You will start off on both hands and knees. Then, place your right foot in the middle of your hands. Make sure that your right knee is directly on top of your heel. Upon inhalation, lift your back knee away from the floor in a slow but gradual manner. Press your back heel against a wall to straighten up your back leg. Maintain a straight and long spine as well, which you must keep steady as you breathe. Allow the hips to fall forward while you continue the pressing motion against the back heel. Stay in position for at least a minute before switching onto the other side. Make sure to perform two repetitions for each side.
Warrior I Pose
This is one of the most ideal poses that men can perform, particularly those who would like to attain an overall physical enhancement as this can workout both your upper and lower body. From your Crescent Lunge position, lunge your right foot forward. Spin your left toe towards your left while pressing your heel down at the same time.
Make sure that your back foot is parallel to the front of the room. As you inhale, bring your arms up on either side of your body and allow both palms to meet. Lift your torso up and down your front thigh. Avoid extending your front knee beyond your toes. Stay in position for at least a minute before switching on to do the other side.
This pose is highly beneficial for your hips, shoulders, and knees, which help add mobility into your entire body. It also serves as a nice complement to high-impact workouts since it generate a lot of stability.
For men suffering from a great deal of stress on a regular basis, the Bow Pose is one of the highly suggested poses to do. By opening up your chest, you increase the supply of oxygen entering your body and create a de-stressing effect.
Start on a prone position and use your arms to reach toward your feet while palms are turned up. Allow your knees to bend such that your heels touch your buttocks. As you inhale, grab hold of the outside of your ankles. Press it against your hand while you lift your thighs off the floor. Perform deep breathing while the pressing action on your leg ensues. For best results, expert yogis suggest holding yourself in position for at least 30 seconds. Do the entire process in up to 3 repetitions.
In addition to being a stress-busting exercise, the Bow Pose will also enable you to check firmer ab muscles and strengthen your back to avoid injuries, especially during workout or sports activities.
Reclining Big Toe Pose
Here is another beneficial pose for the athletic males, especially for runners. The Reclining Big Toe pose focuses much of the strengthening effect on the knees, hips, thighs, groins, calves, and hamstrings.
While lying on your back against the floor, lift your left leg upward to the ceiling in a 90-degree angle. Meanwhile, your right leg must be extended on the floor. Make sure both feet are flexed. Then, slightly bend your knee and bring it toward the chest with the help of your hands. Seal your knee tightly with both arms to create a relaxing action on your hips. Use a strap to loop around your left foot and straighten it on a 90-degree angle. Perform 5 breaths before releasing from this position. You can repeat the entire process while focusing on the other side this time out.
If you have vulnerable knee joints, then the Hero Pose is the perfect exercise for you to incorporate into your yoga routine. From a kneeling position, bring out your heels to either side of the buttocks. Make sure that the ankles and shins are pressing against the floor. Try to sit your buttocks on the ground in between your legs. If you find that doing this is uncomfortable, then you can try adding a cushioning material such as phone book or pillow underneath your buttocks to ease tension on your ankles and knees.
Staying in this position will produce a stretching sensation that is without pain. Regular practice of this position is highly recommend to enable your body to adapt and eventually find it easy to perform this again. To get the most benefits, hold in position for one minute before releasing while you perform slow and deep breaths. Rest for a while before repeating the entire pose. This pose will help lubricate the connective tissues in your knee joints. Hence, this is highly suggested for male runners.
Forward Fold Pose
Men must include the Forward Fold Pose into their yoga routine to complete each workout session. Performing this yoga position is relatively simple, you must stand with both feet about as wide apart as your hips. Hinge your hips forward and bring your torso lower to the ground. Then, bend your knees to release any pressure on your hamstrings and lower back. Use the right hand to grab at your left elbow and vice versa.
Allow your body to gravitate back to the ground while you perform deep breathing exercises. Make sure to relax your shoulders, neck, head, and torso while doing this pose. Remain steady in this position for at least a minute before rolling back to get back into standing position.
This position is a great warm-up exercise while also effective reducing tension in your neck, shoulders, and head due to constant stress. Other benefits that men can enjoy with this pose include better circulation, relief from headache and insomnia, and boost in your lung capacity.