Many male celebrities and professional athletes find pleasure in yoga, and you can enjoy it too. Yoga provides an excellent elasticity and muscle building experience for men of all ages and fitness levels. In addition, many forms of yoga also provide a cardiovascular workout. Believe it or not, yoga can be very challenging. If you doubt what I say to be true, just take a look at the pose dedicated to the sage Koundinya II, which is a more challenging posture. Rather you already enjoy yoga or are new to the practice, enjoy these top 10 poses (asanas) for males at every fitness level from average to athlete.
#1 Standing Forward Bend (Uttanasana)
The standing forward bend is a great pose to incorporate into a warm-up before any type of workout. This asana will give your hamstrings, calves and hips a supreme stretch.
#2 Downward-Facing Dog (Adho Mukha Svanasana)
Men are especially susceptible to lower back pain that originates from recurring tightness in the hip and hamstring muscles. Downward-facing dog alleviates tight muscles in these areas and in the shoulders. In addition, this asana helps strengthen the upper body.
#3 Chair Pose (Utkatasana)
The chair pose burns fat in the abdominal area and increases muscle strength in the legs at the same time.
#4 Crescent Lunge
The crescent lunge is a combination of the standing back arch and a variation of the high lunge. The back arch is the same one that is used in the sun salutation sequence, which I highly recommend to everyone, including men.
The crescent lunge is excellent for men because it relieves back pain just as the downward-facing dog does.
#5 Warrior I Pose (Virabhadrasana I)
The warrior I pose is very similar to the crescent lunge. The heel is raised in the crescent lunge pose; whereas, it is placed flat and at an angle in the warrior I posture. Virabhadrasana I is an exceptional pose for men because it increases flexibility where it is most needed by men, which is in the hips, shoulders and knees. Warrior I also produces stupendous stability to the knee and surrounding areas, an important factor for those involved in high-impact exercises.
#6 Bridge Pose (Setu Bandha Sarvangasana)
Many males have tight muscles between the ribs, and this can reduce lung capacity. The bridge pose opens the chest muscles and spurs the lungs, which allows one to breathe with less effort.
When done regularly, this pose can eventually advance athletic performance and aid in alleviating upper respiratory problems.
#7 Bow Pose (Dhanurasana)
Not only is the bow pose one of the best stress relieving poses, it also opens the chest so the body can receive extra oxygen. This posture also strengthens the back, which is important because it builds balance so that the abdominal and back muscles are equally strong.
#8 Full Boat Pose (Paripurna Navasana)
The boat pose encourages healthy thyroid and prostate glands by stimulating them. This pose perfectly balances muscle mass between the back and core as it strengthens both simultaneously.
#9 Hero Pose (Virasana)
The hero pose is vital to runners and joggers because it balances and strengthens the joints of the knee and keeps the connective tissue in that area lubricated. This posture is also beneficial to those with asthma.
#10 Reclining Big Toe Pose (Supta Padangusthasana)
This is another asana that energizes the prostate gland. It also enhances digestion. Athletes that suffer from sciatica or backaches may find relief by performing the reclining big toe pose. This is also a great posture for those with flat feet.
All of these poses are great because you don’t need to go to a gym or invest in expensive exercise equipment. All you need is your body, the posture and a yoga mat. Remember to practice yoga with bare feet to prevent slipping.
I hope that you enjoy all 10 of these yoga poses and that they bring peace, flexibility and strength to your entire body.
Sources:
Women’s Health Magazine (online)
More From Rebecca Bardelli:
Yoga for Men, Women and Children
Top 10 Exercises and Sports that Burn 1,000 Calories an Hour
Top 10 Ways to Boost Metabolism
Five Ways Yoga Aids in Weight Loss
Land and Sea Join Forces During Yoga for Surfers
Rebecca completed courses in Medical Terminology, Administrative Medical Assisting, and Coding and Billing. She is recognized by the National Healthcareer Association as a Certified Billing and Coding Specialist (CBCS) and Medical Administrative Assistant (CMAA). In addition, Rebecca is a former gymnast and is avid about yoga, swimming and other athletic activities.