The beginner’s guide to yoga for men


In continuation of our Yoga series, we embark on the world of yoga for men for a better understanding of the practice.


Why then make a distinction between the sexes here?



Well, as I heard in a show recently, men and women are equal ... but different! This means that we must have the same rights and the same duties, but that, clearly, in general, we are not made the same. Especially on the physical and physiological level.


With some exceptions, and there are, of course, a man is going to be taller and more muscular than a woman. In contrast, most women are more flexible than their male friends. And above all, the more men practice sports and bodybuilding, the more it makes them flexible postures difficult!


Of course, 99% of the poses and techniques of breathing and meditation are suitable for both men and women. However, given the few biological differences mentioned above, the practice of Yoga can be advantageously specially adapted to the needs and possibilities of men.

 

So let's go for a little special Yoga session for men!


 I hope it will allow you to take care of yourself and pamper yourself, everyone needs it, right?

 

A little preamble before tackling why I think Yoga can be very profitable for you if you are a man: You notice that you lack flexibility, especially following the practice of sports such as running, bodybuilding or mountain biking which are known to stiffen the hamstring muscles (yes, you know, those who pull you behind the knees when you lean forward and try to touch the floor) and do not especially open your shoulders…


You would however like to be more flexible in your everyday life You also think that "Being a liberated man, you know, it's not that easy," as in the song. Yep, it looks like you are stressed too, like us women… You certainly do not intend to stay by the road in the current movement which favors the search for happiness and well-being and a lifestyle closer to nature! If you recognized yourself in it keep reading, the following will interest you more and more ...!

 


A small point on the benefits of Yoga for men



  1. Develops flexibility, especially that, sometimes missing from the shoulders, hips, back of the legs

  2. Relieves stress and responsibilities that can be burdensome

  3. Strengthens the heart and lung capacity

  4. Strengthens the lumbar and knees

  5. Prevents injuries

  6. Perfectly complements the practice of certain sports and allows better muscle recovery. Prepares tremendously well for everything related to sports competitions (stress management, clarity of mind, mental calm, perseverance ...)

  7. Regular yoga practice is also known for: Improve sexual ability through stimulation of blood circulation and bodily functions

  8. Reduce the risk of developing prostate problems through specific postures that will also combat pain and pressure symptoms on the gland of this same organ

 

Some ultra-powerful Yoga + combos….


  • Yoga + cycling

  • Yoga + tennis

  • Yoga + boxing

  • Yoga + climbing

  • Yoga + football

  • Yoga + diving

 

Warning before your session


Before you start, make sure with your doctor that you have no contraindications to the practice of Yoga.

 

If Yoga is not a sport, it is still a mind-body practice that includes the practice of postures. There is therefore a risk of injury, especially if you do not practice mindfully or do not respect your limits!

Besides, it is very very strongly recommended not to start the practice of Yoga alone!

Notes on the session. I will not describe the postures in detail. It is a voluntary choice. Also, this session is more for you if you are already practicing Yoga.

 

Otherwise, I advise you to take a few lessons with a teacher who will then allow you to practice alone at home 

 


Regarding breathing, I advise you to practice Ujjayi if you are familiar with this technique. Otherwise, you can breathe more conventionally by breathing in through your nose and breathing out through your mouth.

 

Above all, be careful not to block your breathing, this is the most important aspect in the practice of Yoga! The postures are just the icing on the cake. Also, if you find yourself having difficulty breathing during the practice (shortness of breath or gasping breath), take care to relax the posture and rest.

 

In this case, I advise you to simply position yourself in the child's posture while you recover.

 

Yoga session for men


we offer you a warm-up, 13 postures + relaxation + 1 breathing technique + mini-meditation. Great program, right ?!

 

SUN SALUTATIONS WARM UP



Sun salutation is a warm-up workout that involves mainly 2 key postures: The plank allows the sheathing, the downward dog pose strengthens the wrists and softens the back of the legs

 

BENEFITS

  • Improves cardio

  • Build endurance

  • Warms up the whole body and prepares for practice


WARRIOR 1, 2 then 3


Warrior 1 pose


Warrior 2 pose

Warrior 3 pose


BENEFITS

Here we picked 3 poses that combines strength, stability, and balance

 

Other great yoga poses for strength


1. SINGLE TRIANGLE


BENEFITS

Develops chest opening and shoulder opening


2. TREE POSE


BENEFITS

  • Develops concentration

  • soothes the mind and emphasizes the connection with nature


3. STANDING FORWARD BEND Uttanasana (FRONT FLEXION)


BENEFITS

  • Relieves tension in the back, neck, shoulders, and hamstrings

  • Tones the legs


4. PRASARITA PADOTTANASANA C (BENDING BEFORE SEPARATED LEGS)

 

BENEFITS

  • Amazing effects on shoulder opening

  • Strengthens the ankles and opens the hips


5. TRANSITION: GREETING TO THE SUN TO SIT ON THE GROUND

 

BENEFITS

  • Stretch your lower back

  • Lengthens the hamstrings

  • Improves relaxation and encourages to move forward outside the mat


6. THE CROW


BENEFITS

  • Develops balance

  • strength and focus Let's play with gravity a bit and build self-confidence

  • Significantly strengthens the shoulders, arms, and wrists

  • Improves the opening of the back 


7. THE SITTING CORDONNIER


BENEFITS

  • Opens the hips Improves flexibility

  • Opens knees and ankles 


8. COW HEAD


BENEFITS


Superb shoulder and hip opening posture 


9. THE HALF BRIDGE


BENEFITS

  • Stretches chest and intercostal muscles, often tense in men

  • Increases breathing capacity

  • improves performance in any type of activity 


10. THE 1/2 PIGEON


BENEFITS

  • Incredibly softens the hips

  • Relieves lower back pain 


11. RELAXATION, SAVASANA


Recommended duration: 10 minutes 

Resume your normal breathing My advice: don't skip this posture which is the most important of all! relaxation-yoga-men


BENEFITS

  • Allows you to integrate all the benefits of the practice

  • Toggles the body and mind in parasympathetic mode, that is to say in relaxation mode.

  • So helps relieve stress Is more effective than a 30-minute nap!

  • Allows you to rest and regenerate deeply


12. ALTERNATE BREATHING TECHNIQUE, NADDHI SHODDHANA

To know everything about this technique, I refer you to this page dedicated to alternate breathing in Yoga.


BENEFITS

  • Purifying, energizing and soothing all at the same time

  • Balances male and female energies: positive current (solar, right side, Pingala) and negative current (lunar, left side, ida)

  • Strengthens concentration and intellectual capacities and prepares for meditation


13. QUIET MINI-MEDITATION

Recommended duration: 5 minutes

 


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