Best Yoga Poses for Men

Mar 16, 2019

Is yoga beneficial for men? Are there any best yoga poses for men’s health and wellbeing?

These are a few questions which come in every man’s mind. And the answer to this question is yes. Yoga is useful for both men and women. But there are few yoga poses which help them to increase strength, prevent injuries and tighten the muscles which every man want.

Some think that yoga is not their type of exercise. They are not aware that few workouts and stretching positions which they do before starting their workout or in between their workouts are all part of yoga.

The planks that they add to every core session is a part of yoga. Also, the deep breaths that they take to stable themselves are yoga, and the stretches which they perform before starting their workout is also a part of yoga.

Here are some best yoga poses which are beneficial for men.

Utkatasana or Chair Pose

Stretches shoulders and chest; strengthens calves, thighs, spine, and ankles.

How to do it:

  • Stand straight on your mat with your feet hip-distance apart.
  • Inhale and raise your arms overhead. As you exhale, bend your knees and lower the pelvis down as if you are sitting on a chair.
  • Bring the weight into the heels, keep the core engaged and the shoulders engaged.
  • Arms can remain at the heart center or in the position of reaching forward and parallel to the ground with palms facing down.
  • Be sure to continue your breathe as you hold this pose.

Navasana or Boat Pose

Strengthen abs, spine, arms and hip flexors.

How to do it:

  • Lie flat on your back with your arms by your side and keep your breath normally.
  • Now inhale and lift both your legs off the mat- knees can be bent or straighten to increase the challenge.
  • Now lift your upper body off the mat and reach your arms upward.
  • Keep your spine straight, and core activated.
  • Remain here for 20 to 25 seconds, and continue to build your core strength.

Adho Mukha Savasana- Downward Dog Posture

Stretches hamstrings, chest and lengthens the spine.

How to do it:

  • Stand on all four, i.e. your hand and legs.
  • Lower your head and push with your hands, straightening the legs and slowly raise the hips.
  • Bring your body into the inverted V position.
  • Hold for 3 full breaths and continue for 3 to 4 times.

Caution: Not to be done by a person with Carpel Tunnel Syndrome/ high BP/ shoulder dislocation/ detached retina.

Ardha Shalbhasana- The Grasshopper Pose

Helps in healing the spine and strengthen the back muscles.

How to do it:

  • Lie on your stomach while stretching the chin and touch the ground.
  • Keep your hands on the side and bring them under the legs to support them.
  • Inhale slowly and deeply and lift your right leg upward, without bending the knees, as much as you can. Maintain this position for some time.
  • Bring down the right leg back to the original position and slowly release the position. Exhale during the process.
  • Rest for a few seconds and breathe deeply and normally. Now you can try the above steps with your left leg.

Caution: Should not be done by a pregnant woman and the persons you have had any abdominal surgery in the recent past or have spinal injuries.

Supta Padangusthasana- Reclining Hand-to-big-toe Pose

Stretches hips, hamstrings, thigh, groins, and calves and also strengthen the knees.

How to do it:

  • Lie straight on your back.
  • Now, lift your left leg towards the ceiling at 90-degree angle, keep your right leg straight touching the ground.
  • Bend your left knee and bring the knee close to your chest using your hand and hug it tightly.
  • Loop a strap around your left foot and slowly try to straighten your left leg back to the 90-degree angle.
  • Hold on for 10-15 seconds and repeat twice on both sides. 

Caution: Not to be done by the person with the backache.

Surya Namaskar- The Sun Salutation

Balance the respiratory, circulatory, reproductive and the endocrine system. It’s a full body workout.

How to do it:-

  • Inhale and exhale with palms together.
  • Inhale arms up, arching the back.
  • Exhale, bend down touching the forehead to knees, palms flat on the floor.
  • Inhale, right leg back, palms in line with the feet, chin up.
  • Retain the breath and bring the right leg back in plank position and go to adho mukha svanasana.
  • Exhale, go down to ashtanga asana- the right points of chin, palms, chest, knees, and toes only touching the ground.
  • Inhale and come up in the position of bhujangasana 8, 9,10,11,12 are the repetition of 5, 4, 3, 2, and1 in this order.
  • Repeat the same on the left side replacing instructions for the right leg with the left leg to complete one round.

The sequence of asanas includes deep and rhythmic breathing. It loosens up the joints in the body, tones the muscles and the internal organs, removes lethargy and makes the mind alert, balances the respiratory, circulatory, reproductive and the endocrine system. When done briskly, this asana burns extra fat in the body. It’s a full body workout.

Caution: Not to be done by people with fever, acute inflammation, blood toxicity, high BP, spinal disc herniation, back pain and having had surgery in the recent past.

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