Updated on April 1st, 2020
Yoga is not just for the women, it works great for the men too. You can get huge benefit getting on a yoga mate, and your body moving. Men can even get more benefit with certain postures than women can get. Propping yourself up in a backbend or twisting and binding is good to build muscle throughout the body. We have brought some beginner postures of yoga for men. Read below to learn more.
1. Standing Forward Fold
Instructions: This posture opens the back of the legs, hips and the back making this pose even more appealing for non-bendy men. If it is hard to reach the floor, keep your hands on your thighs.
Benefits: Standing Forward Fold stretches your muscles, lowers the blood pressure, reduces headaches, and improves blood circulation. You can reduce the tension you carry in your upper body with the help of gravity.
2. Warrior pose
Instructions: Warrior pose is great for the aged people to build power on legs. Stand with legs keeping 3to 4 feet distant from each other, turning right foot out of 90 degrees and left foot in slightly. Bring your hands to your hips and relax your shoulders. Extend arms to the sides keeping the palms down. Stay for one minute and switch sides and repeat.
Benefits: it builds the muscle of your thighs with the areas of knees, which means more protection and stability to the sensitive joints.
3. Chair Pose
Instructions: Stand on your leg together.
Inhale rotating your arms with palms facing inward. Exhale and bend your knees to let your torso and the tops of your thighs create a right angle. It will appear like you’re getting ready to sit in a chair. Hold this position for up to a minute. Stand upright while inhaling and do it for several times.
Benefits: Cardiovascular exercise helps your heart and some yoga can do too. Yoga poses can reduce the risk of heart disease and one of them is chair pose. This pose engages many areas of the body and increases blood circulation, so breathe heavily to transport more oxygen to the areas.
4. Upward Facing Dog
Instructions: Lie on your stomach, facing the floor. Curve your elbows and place your hands on mate with the help of your ribs, wrists lined under the elbows. Press down into the hands and aligned arms. Pull your chest up toward ceiling and lift thighs front. You can do this pose by keeping your toes tucked instead of pointed, which will allow you to activate and lift your thighs
Benefits: The Upward Facing Dog can help to open the chest and strengthen the back and arms. It has great benefit who sits behind a desk or a wheel for far too many hours each day. Up Dog also helps anyone with breathing difficulties condition.
5. Butterfly Pose
Instructions: Sit on your buttocks straightening your body, bend your legs, place the soles of your feet together, and gently flap your legs like the wings of a butterfly.
Benefits: It increases blood flow to the pelvis, kidneys, prostate and bladder. Butterfly pose brings awareness and more power to the hips area.
6. Bridge Pose
Instructions: practicing bridge pose regularly will create more space in the chest for easier, fuller breathing. Lie on your back bending both knees and place the feet flat on the floor. Press the feet into the floor and lift the hips up inhaling normally. Press down to arms and shoulders to rise up the chest up. Breathe and hold for 5 to 10 breaths
Benefits: Bridge pose can help open the upper body and release the tight muscles. Tightness in this area makes for shallow breathing.