We have some bad news for you if you think you’re too macho for yoga: You already do it.
Those planks you include in every session of the core? Yoga. Before your pickup game, was
there a stretch? Yoga. the deep exhalations you make when you’re anxious to calm yourself?
Yoga. If you believe that a particular exercise method should be gendered, you should probably
find a way to go back in time because that’s the only place these kinds of outdated, constrictive
notions can still be found.
Everyone, but particularly males, can benefit much from yoga. Yoga classes or a few pre-
workout positions can help you become more limber, stronger, and more injury-resistant. They
may even help avoid heart disease.
Below are the best yoga poses for men to be followed:
Forward Fold
The torso should be lowered toward the floor while you stand with your feet hip-width apart. To
relieve any pressure on the low back and hamstrings, liberally flex your knees. Hold your elbows
across from one other or your ankles.
Take a few deep breaths and let gravity pull you toward the ground. Relax your torso,
shoulders, neck, and head. Shake your head or sway your torso slowly. Hold for one minute,
then stand back up.
Downward-Facing Dog
Starting from a kneeling position, place your feet and knees hip-width apart. Put your hands
shoulder-width apart with your fingers spread widely. Squeeze your legs and push them up
against the wall.
In the direction of the floor, pull your heels back (though they might not reach the floor). Letting
your shoulder blades descend toward your feet will help you relax your head and neck. Push
your stomach in and contract your abdominals. Draw a deep breath. Hold for three minutes,
take a break, and then repeat.
Chair
As you stretch up through the neck, let your shoulders fall down your back. Exhaling, bending
your knees, sitting down, and leaning back as if you were in a chair (like doing a squat with your
feet together). Keep your knees from touching your toes.
Stretch out the spine with each inhalation. Sit a little deeper in the chair with each exhalation.
Eventually, the backs of your thighs will be parallel to the floor. To ease any strain on your lower
back, drop your tailbone toward the ground. Hold for a minute.
Crescent Lunge
To lunge, place your right foot between your hands while maintaining a straight right knee over
your heel. Take a deep breath in and slowly lift your back knee. As you hold and breathe, keep
your spine straight. After holding for a minute, switch to the other side. Repeat on both sides.
Bridge
Kneel on the floor with your feet flat and hip-width apart as you lay on your back. With your
palms facing down and your arms by your sides, lift your hips off the ground and press them
upward as you inhale. As you bring your hips down, exhale. Repeat 3 times.
Half Bow Pose
Reach your left arm back, palm up, toward your left foot while lying on your stomach. Both your
right arm and right leg should be extended behind you. Your left knee should be bent such that
your heel is facing your buttocks.
Take a breath in and grab your left ankle outside as you lift your thighs off the ground. Push
your legs up and back as you continue to breathe deeply and fully. 30 seconds of holding before
switching sides.
