10 best Yoga poses for men

 10 yoga poses good for men - heling yoga

Yoga isn’t a ladies-only thing  like going to the bathroom in packs or opening store credit cards only to get 5  percent off the purchase. In fact, taking one yoga class per week or doing a  couple of pre-workout poses can increase endurance, build strength, prevent  injuries, and may even stave off heart disease.

10 yoga poses for men - healing yoga

How? “Men often suffer  from tightness particularly in the hips, hamstrings, and shoulders that can lead  to injury or weakness,” says Baron Baptiste, creator of Baptiste Power Vinyasa  Yoga and former assistant coach with the Philadelphia Eagles. “Over-training in  any one sport can cause repetitive stress and other more serious injuries. Yoga  is a full-body workout that creates both strength and flexibility.

You need to  have both. One without the other is a recipe for disaster.” Not sure where to  start? Practice these 10 poses in this order, which Baptiste says benefit men  because they stretch out guys’ tightest spots (like the shoulders, hips, and  groin) and strengthen muscles that get no love during workouts (like the low  back and knees).

Yoga-for-Men - healing yoga - asanas good for men

Forward Fold Stretches hamstrings, calves, and  hips; strengthens legs and knees Stand with feet hip-width apart,  gently hinge forward at the hips and lower the torso toward the floor. Bend your  knees generously to take any pressure out of the low back and hamstrings. Grasp  opposite elbows with opposite hands. Breathe deeply and let gravity take the  body toward the earth. Relax your head, neck, shoulders and torso. Slowly sway  your torso or gently shake your head. Hold for one minute and roll back up to  standing.

yoga pose for men - healingyoga - Yoga Posture standing forward

Why it’s good for  you: This is a great move to use as part of a warm-up for any  workout.
We often have a hard time knowing when we are holding excess  tension in our head, neck and shoulders, and that buildup of tension can create  headaches, insomnia, poor circulation and decreased lung capacity. If you  practice slow, steady breathing along with this pose, it can lower your blood  pressure over time.

Downward-Facing Dog Stretches feet, shoulders,  hamstrings, and calves; strengthens arms, legs, and core Start on your  hands and knees with your feet and knees hip-width apart. Position your hands  about shoulder-width apart, and spread your fingers wide. Pressing firmly  through your hands, lift your knees off the floor and straighten your legs. (If  you have tight hamstrings, a gentle bend in the knees is fine). Walk your hands  forward a few inches, and walk your feet back a few inches to lengthen the pose.  Squeeze your thighs as you press them toward the back wall. Press your heels  back and down toward the floor (though they might not reach the floor). Relax  your head and neck and let your shoulder blades slide down your back toward your  feet. Set your gaze between your feet. Suck your stomach in and engage your core  muscles. Breathe deeply. Hold for three minutes, rest, and repeat one more time. Why it’s good for you: We  often experience back pain due to chronic tightness in the hamstrings and hips.  It’s also common for us to have very tight shoulders. Down Dog releases those  areas, while building upper body strength. If you can do only one pose a day,  start with Downward Dog.

Downward-facing-dog 2 men - 10 pose for men - healing yoga

Chair Stretches shoulders and chest; strengthens thighs,  calves, spine, and ankles Stand up tall with your big toes touching.  Inhale and raise your arms straight up to the ceiling alongside your head and  neck with palms facing each other. Drop your shoulders down your back as you  lengthen up through the neck. As you exhale, bend your knees, sit down and back  as if you were sitting in a chair (like doing a squat with your feet together).  Do not let your knees extend past your toes. With each inhale lengthen the  spine. With each exhale sit a little deeper in the chair. Eventually your thighs  will be parallel to the floor. Drop your tailbone down toward the floor to take  any stress out of your lower back.  Keep your core muscles engaged and keep  your knees and thighs pressed tightly together. Hold for 30  seconds.
Why it’s good for you:  No gym necessary! Chair pose torches abdominal fat while strengthening the  thighs and legs.

Crescent Lunge Loosens tight hips by stretching the  groin; strengthens arms and legs Start on your hands and knees. Step  your right foot between your hands into a lunge, keeping your right knee  directly above your heel. Inhale and slowly lift your back knee off the floor.  Press your back heel toward the wall behind you as you begin to straighten the  back leg. Keep your spine long as you hold and breathe. Let your hips fall  forward as you continue to press the back heel behind you. Hold for one minute  and then repeat on the second side. Do each side twice. Why  it’s good for you: Tight hips can cause lower back pain, knee strain, and  injury, which can keep you out of the game, out of the gym, and in pain at your  desk. Add Crescent Lunge to your pre-workout routine to open the  hips.

men cresecent lunge - poses for men - healing yoga

Warrior I Stretches  shoulders and hips; strengthens upper and lower body Come into  Crescent Lunge with your right foot forward in the lunge. Spin your left toes to  face the left side of the room and press your heel down. Your back foot should  be parallel with the front of the room. Inhale and reach your arms up alongside  your head with your palms facing each other. Drop your shoulders down your back.  Bring your torso up and off the front thigh. Don’t let your front knee extend  past the toes.  Both hips should face forward. Hold for one minute. Repeat  on the opposite side. Why it’s good for  you: Warrior increases space and mobility in areas where men need it  most—shoulders, hips, and knees. It’s another pose that generates great  stability in and around the knee, so increases stability for high-impact  workouts.

Bridge Stretches chest, neck, spine, and hips Lie on your back, bend your knees, and place your feet flat on  the floor hip-width apart. You should be able to tickle the backs of your heels  with your hands. Place your arms on the floor alongside your body, palms down,  and as you inhale, lift your hips off the floor and press them to the ceiling.  Keep your knees directly over your heels. For an added shoulder stretch slide  your arms under your body, interlace your fingers, and press the backs of your  arms into the floor as you continue to lift your hips. Hold for 45 seconds and  with each breath, let your hips float a little higher. Exhale when you lower  your hips. Repeat 3 times.Why it’s good  for you: Many men are tight in the intercostal muscles and connective  tissue surrounding the rib cage, which can limit lung capacity. Bridge pose  opens the chest and releases those tight muscles, allowing for fuller, easier  breaths. Over time, practicing this pose can improve performance in all physical  activities and is helpful for relieving upper respiratory issues.

bridge-pose_0 men - yoga for men - healing yoga

Bow Pose Stretches hips, shoulders, and thighs; strengthens  back Lie on your stomach and reach your arms back toward your feet  with the palms facing up. Bend your knees so that your heels come in toward your  buttocks. Inhale and grab the outside of your ankles (right ankle in right hand,  left ankle in left hand). Press your ankles into your hands and your hands into  your ankles as you lift your thighs off the floor. Breathe deeply and fully as  you continue pressing your legs up and back. Hold for 30 seconds and repeat two  or three times. If you are very tight in the hips or quadriceps, you may want to  try one leg at a time.
Why it’s good for  you: One of the best stress-busting poses, Bow opens the chest to allow  you to take in more oxygen. Strong abs are great, but can lead to injury if you  don’t strengthen the back, too. Bow pose takes care of this, reducing your risk  of injury due to muscular imbalance.

Boat Pose Strengthens abs, spine, arms and hip  flexors Sit on the floor with your knees bent and feet on the floor in  front of you. Place your hands behind your glutes and lean into the arms for  support. Engage your core muscles and keep a perfectly straight spine as you  lift your right leg and then the left, bringing them to a 45-degree angle with  the floor. Bring your legs together and imagine squeezing a book between your  thighs to keep them active. Lift through the sternum and slowly straighten your  legs while keeping your torso straight (if it starts to collapse, keep a slight  bend in the knees). Press through the balls of the feet and spread your toes  wide. Reach your arms toward the front of the room, on either side of your legs,  keeping them in line with your shoulders, palms facing down. Hold for 30  seconds, working up to a minute or longer.
Why  it’s good for you: In addition to strengthening the core and back  muscles, Boat promotes healthy thyroid and prostate gland function.

Hero Pose Stretches  knees, ankles and thighs Begin in a kneeling position with knees  touching. Bring your heels out alongside your buttocks, keeping your shins and  ankles pressing down into the floor. If you can, sit your buttocks on the floor  between your legs. If this is uncomfortable, place a phone book or block beneath  you to lessen the tension in the knees and ankles. You will feel a strong  stretching sensation, but you should not feel pain. This is a progressive pose  and your body will adapt to it over time. Hold for one minute and keep your  breath slow and deep. Rest, and repeat a second time.Why  it’s good for you: Hero pose stabilizes and strengthens the vulnerable  knee joints while lubricating the connective tissues in and around the knee with  blood, oxygen, and fluid, making it an essential pose for runners.

Reclining Big Toe Stretches  hips, thighs, hamstrings, groins, and calves; strengthens the knees Lie on your back and extend your left leg toward the ceiling at a 90-degree  angle with your right leg extended along the floor. Flex both feet. Bend your  left knee and bring the knee in toward your chest using your hands. Hug it  tightly against your body to relax your hip. Next, loop a strap around your left  foot and slowly straighten the left leg back to 90 degrees. Press your right  thigh firmly down against the floor. Hold for 5 breaths and repeat on the  opposite side. Repeat twice on each side.
Why  it’s good for you: This pose stimulates the prostate gland and improves  digestion. Runners may find it useful for relieving sciatica caused by a tight  piriformis.

Finish in Corpse Pose, lying flat on your back with your arms  alongside your body.  Close your eyes and breathe naturally. Stay here for  at least two to three minutes and allow every muscle to melt into the floor  beneath you.

10 yoga poses good for men - healing yoga


One thought on “10 best Yoga poses for men

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