In recent years, the number of men practicing yoga is increasing rapidly. Practicing yoga for men regularly not only helps strengthen health but also increases flexibility for the body.
If you think that yoga is too gentle, only women can practice, then immediately drop this thought. Yoga is a subject for everyone, even men who practice yoga are very good for health and increase masculinity.
Do you intend to practice yoga but do not know which yoga moves are suitable for men? Take a look at the following shares with LEEP for some more suitable men’s yoga poses that you can try.
Be more brave, more stylish with yoga for men
It can be said that, for men, yoga is an extremely great remedy for health. Yoga not only enhances cardiovascular health, regulates heart rate, but also improves lung function to provide more oxygen to the body.
Not only that, yoga poses also help stretch and strengthen the activity of the muscles in the body. Men who practice deep breathing exercises in yoga regularly also help keep their spirits up because yoga movements for men have the effect of stimulating the sympathetic nervous system, thereby preventing the body from releasing the hormone cortisol. – a hormone that causes straight muscle.
And last but not least, yoga for men also helps men increase libido and improve the quality of “love”. The breathing techniques of yoga will help men increase concentration, increase endurance to “sublime” more in love.
The difference between men and women when exercising
Women store fat differently than men
Women generally have more subcutaneous fat, while men have more visceral fat. Women also have more fat in the hips and thighs, which are known to be difficult areas to lose because they have a high percentage of alpha receptors that inhibit fat burning.
But that doesn’t mean that women can’t get rid of the excess fat from the lower body, but that they will get better results with their own training methods and nutrition.
Women have a different resilience than men and may need separate breaks
Because fit women have reduced ATP drops, lowered blood lactic levels, lowered glycogen depletion, and burned fat at a higher rate, they don’t need to rest as long between sets as men do. And they don’t lose too much power and speed when tired like men
Women react to HIT differently than men
Females have a lower ability to generate force but are able to maintain it longer. Researchers suggest that women depend on aerobic processes for energy while men rely on anaerobic processes.
In addition, women were shown to have higher RPE values but lower work output, likely due to their smaller lean body mass. Apply this to using longer cycles of sprinting (1 minute or so) with a 2:1 ratio between training and rest time.
8 healthy yoga poses for men
Here are 10 yoga poses for men that are both healthy and simple that men can try today:
1. Chair Pose
Chair pose is an extremely suitable yoga movement for men. This pose works to strengthen the ankles, shoulders, quads, and glutes. In particular, practicing the chair pose regularly also helps build stability for the body and stimulates the abdominal organs. To do chair pose, you need:
- Stand up straight on the mat, feet about 1 apart
- Inhale, raise your hands up, exhale, bend your knees, push your hips back, imagine you are sitting on a chair.
- Put your weight on your heels, relax your shoulders
- Arms can be placed in front of you, reaching high, or reaching forward and parallel to the ground.
2. Boat Pose
If you want to strengthen the inside of the body, improve the flexibility of the hips and spine, you should try the boat pose. In particular, this pose is also very beneficial for men because it can stimulate the prostate gland, relieve tension in the pelvic area and aid the digestive system.
- Lie on your back with your arms at your sides and breathe normally
- Inhale, lift your legs up (knees can be bent or left straight)
- Lift your upper body and reach your arms to the sky
- Keep the spine straight
- Maintain the pose for about 15 to 20 seconds or so.
3. Front bend posture
The forward bend helps to stretch muscles, increase blood circulation and relieve stress. In addition, this pose also works to reduce tension in the spine, neck, back and improve digestion.
- Stand up straight, arms relaxed. Inhale and raise your hands up
- Exhale, gently bend forward. Bow your head so that your eyes look over your legs.
- 2 hands on the floor, next to the hips. Try to squeeze your chest into your legs
- Maintain the position for about 30 seconds, relax the upper body.
4. Downward facing dog pose
The downward facing dog pose is quite familiar and is present in most yoga exercises. It looks simple, but in reality, the implementation can be very difficult. However, this pose brings a lot of benefits for men, specifically it helps to strengthen the back, hips, calves and shoulders.
- Crawling on 4 legs, so that the posture forms a table-like shape
- Inhale, slowly raise your hips, straighten your arms and legs to form an inverted V
- 2 arms shoulder width apart, 2 feet hip width apart
- Hold the pose for about 15-20 seconds and then slowly return to the starting position.
5. Low crescent moon pose
The crescent moon pose is great for men because it helps open up the hip muscles, and it’s also a way to improve balance in the body. In addition, this pose also works to stretch and strengthen the hips, chest, spine, knees, and ankles.
- From downward facing dog, place right foot forward, between hands
- Keeping your right knee still, lower your left knee to the mat. Turn left foot to the floor
- Hands can be placed on the mat, clasped in front of you or raised overhead
- Hold the pose for about 30 seconds and then slowly return to the starting position.
6. Bridge Pose
Bridge pose can help the muscles become more flexible, expand the chest, and help relieve insomnia, fatigue, anxiety and headaches. To do the bridge pose, you need:
- Lie on your back with your hands next to your body
- Bend your knees and grab your ankles with your hands, the distance between your feet is shoulder-width apart
- Inhale deeply, raise your back
- Hold the pose for about 30 seconds, breathe evenly and slowly, and then gradually return to the original position.
7. Warrior Pose II
Warrior II is a great way to build full-body strength. This pose opens the hips, chest, and shoulders and strengthens the ankles, calves, and thighs.
- Start in a crescent position with your right foot in front of you. Turn your left toe to the left and press your heel down
- Raise your body up and spread your arms to the sides
- Relax your shoulders and keep your right knee perpendicular to the ground
- Hold the pose for at least 30 seconds and then return to the starting position.
8. Cobra Pose
The cobra pose is great for male athletes and those who do physically demanding jobs. Because this pose helps strengthen the lower back, and helps strengthen the spine.
- Lie on your stomach and straighten your legs
- Feet placed on the floor and facing down
- Palms face down on the mat and under the shoulders
- Firmly press your legs and feet into the mat, while pressing your palms down and lifting your torso, straightening your arms
- Keeping your spine straight, lift your chest up, eyes looking forward.
- Hold the pose for about 30 seconds.
Above are yoga poses for men that men can practice every day to improve their health. However, to achieve the best effect, you should practice this under the guidance of a private yoga teacher.
10 Yoga Poses for Men – Guys Are You Practicing These? https://www.yogiapproved.com/yoga/ten-great-yoga-posses-male-body/ Accessed date: 24/3/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.