Yoga is a great way to improve your flexibility, strength and general well-being. It can also help you to improve your emotional and physical state of mind. For men, certain yoga poses are best suited to their body shape and daily routine. This article will provide you with four must-do poses for beginners from seven basic yoga poses.
To help you get a balanced yoga practice, these four poses are the ones you should start with.
These poses are great for beginners who have never tried yoga, or just want to start incorporating it into their daily routine. Most people think of yoga as just sitting in awkward positions on a mat, while in reality, it’s a complete system that improves everything from your flexibility, strength, posture and even your mental and emotional health.
It’s easy to find yoga frightening if you’re a man. This is a natural reaction. There’s a societal pressure on women to work out hard, compete, and participate in sports that cramp us up rather than loosen us up.
We may be intimidated by neglect at times. In this short post, I’ll show you how to get started with yoga and change your body quickly!
Yoga may be particularly frightening for males, since most studio sessions are dominated by women. An online guided practice may help you overcome your anxiety of falling into the postures and dive deeper into them without feeling self-conscious.
A excellent place to begin is with the free 30-Day Yoga Challenge. It will put your strength to the test and teach you how to move your body! You’ll be professionally led from the privacy of your own home, so any self-conscious thoughts will quickly go away.
These four essential male yoga postures can help you ease into a practice and into your body. They are profoundly soothing as well as strength developing, despite their simplicity. They will also help you to be more flexible. You can master them in the comfort of your own home, and I’ve put it up so that you can do it all in under 10 minutes throughout the day! Look at them!
Table of Contents
1. Pose of a child
This posture is a hunch reduction and a low back saver. It’s excellent for your posture, it’s good for your pain, and it’s good for you.
Child’s Pose lengthens the spine, helps with lower back pain alleviation, and extends your knees.
How to go about it:
- Kneel with your toes touching and your knees wide shoulder-distance.
- Place your brow on the ground.
- With fanned fingers, walk forward OR slide your hands behind you on the floor beside your body.
- Hold this position for 15 deep inhalations via the nose.
2. Lunge at a High Level
This is a fantastic posture for both runners and couch potatoes.
High Lunge improves leg strength and flexibility while also fine-tuning core strength and balance. Stretching the muscles of the foot and toes is also beneficial.
How to go about it:
- Set up as if you were sprinting, with your finger tips touching the floor on each side of your lead foot. As though you were about to run a race, your rear foot has its toes curled under.
- The importance of alignment cannot be overstated. Your front knee should be higher than your ankle and not sway left or right. Keep your second toe in line with your knee.
- Your front thigh should be flat, like a table, and your buttocks should be parallel to your front knee. That implies you may need to take a few steps back to get that thigh flat! If that’s too tough, support your hands on books (or yoga blocks) or stand on your finger tips.
- To extend your spine, press hard through the back heal and gaze ahead.
- Transition from five fingers of a tented hand to three fingers, then one finger, and finally, shooting your hands behind you in the air or out to the side so your body appears like a cross, as this becomes easier.
- Always attempt to extend your spine by drawing your belly in.
- Take a few deep breaths and see if you can hold them for 5 to 20 seconds.
3. Crescent Pose
Crescent is a variation of the high lunge that refines more subtle strength and balance throughout the body, particularly in the core and legs.
Benefits: This posture targets the hip flexors deeply, increasing strength and flexibility. The front of the legs are also strengthened and stretched.
How to go about it:
- Set up in the high lunge as before, but now stretch straight up in the air with your arms.
- The body is straight and there is no back bend in the spine, indicating that it is at “attention.” Draw the stomach in and attempt to lengthen the spine by developing through the side ribs by rooting down through the tail bone.
- Hold this position for 5 to 20 breaths.
4. Squat in a Yogic Position
In India, tea and chats are enjoyed while seated in a squat. Three-quarters of the world uses this method of toileting, and many women give birth in this manner. Most Westerners, on the other hand, have lost their ability to squat properly. This isn’t good.
Benefits: This posture is very beneficial for restoring leg and knee flexibility. Constipation is also relieved.
How to go about it:
- Feet should be spaced shoulder-width apart. Bend your knees to the point where your butt is as low as it will go without touching the ground.
- Make an effort to keep your heels flat. If this isn’t feasible, curl a towel or yoga mat for men to create the illusion of high heels.
- Sit tall in your squat with your hands in prayer on your heart and elbows pressed into your knees. Place your hands on the back of your skull, lower your head, and tuck your chin into your neck for a different version.
Start with these four tried-and-true postures for only 10 minutes a day, holding them with deep breathing. You’ll be astounded at how certain postures may bring about subtle but significant changes in your physique.