Yoga workout for Men
Yoga has a bad rap with most men, especially with those who aren’t flexible. But yoga can help you increase your flexibility and endurance, decrease probability of injury, improve your stability, and reduce post-workout soreness and these benefits can help you in all aspects of your life (for more on how yoga can help you, click here). These 8 yoga moves are great for both men and women, but they particularly target issues that affect the male body.
A confident posture conveys to the world that you are strong and capable. Mountain pose is just that. Through your feet, you strengthen your connection to the earth, and the pose one you can do anywhere – whether you’re in the yoga studio or in the office. It also strengthens the legs, glutes, core, arms, and back.
How to: Stand with your big toes touching and your heels slightly parted. Distribute the weight of your body evenly on the four corners of your feet: the balls, heels, and inside and outside edges. Flex your calf muscles and quadriceps. Rotate your thigh muscles, tuck your tailbone in, and work your sits bones downward. Engage your core muscles and open up your chest by rolling your shoulders back and down. Engage the muscles in your arms and point your fingers toward the floor. Lengthen your neck and gently lift your chin. Relax your face and breath. Hold for approximately 20 breaths.
Bridge Pose (Setu Bandha Sarvangasana)
If you’re like most men, you probably have very tight hip flexors and chest muscles. By stretching the hip flexors you’ll decrease your chances of injuring your lower or pulling your groin muscle. This move will also relax and stretch the hips, spine, and neck muscles.
How to: Get into Bridge pose by lying flat on your back on the floor or on a mat. Place your feet on the ground hip distance apart and close enough to your butt so that you can just tough the heels with your fingertips. Your knees should be bent so that they’re directly over your heels. Relax your arms and draw your stomach toward your spine, pressing your whole back into the floor. Press into all four corners of your feet and lift your butt and hips off the ground. Hold for approximately 10-12 breaths.