There is a common misconception among few people that Yoga is more beneficial for women. Another common misconception is that because yoga does not involve weightlifting or intense cardio, it is not appropriate for men.
Yoga will strengthen your cardiovascular system while also increasing your endurance. Yoga provides the foundation of flexibility and strength that every man requires, from reducing anxiety and increasing body awareness to increasing arousal.
Yoga can help men maintain their flexibility and health as they age. Apart from building more muscles, relieving stress, and loosening joints to become more flexible, it removes toxins from the body to help men smell better, calms the mind, and prevents injuries during workouts.
According to a study in the Journal of Sexual Medicine, practicing yoga regularly can help men improve all aspects of their sexual performance, including desire, intercourse satisfaction, performance, confidence, partner synchronization, erection, ejaculatory control, and orgasm.
[Also Check: Best Kegel Exercises For Men ]
Men frequently experience tightness, especially in the shoulders, hamstrings, and hips, which increases their risk of getting hurt or becoming weak. If you decide to give yoga a try, you'll need to get familiar with proper yoga equipment, such as a mat and certain props. You should also become familiar with breathing techniques.
Benefits of Yoga For Men
- Helps you lose excess body weight
- Lowers stress
- Improves sexual performance
- Improves blood flow throughout the body
- Increases lung capacity, which increases stamina
Where to Start?
Mat and Props
You'll need a yoga mat to practice on. Throughout the practice , a mat provides traction and cushioning.
Props such as blocks and blankets can make a significant difference in a beginner's yoga practice. Using props assists you in achieving proper alignment and supports your body so that you can stretch.
[ Also check: Health checklist for men ]
Breathing
You may be conditioned to estimating your workout in terms of reps, sets, or minutes. Yoga poses, on the other hand, are measured in breaths. Ideally, you should learn to breathe deeply and fully through your nose.
If a pose causes you pain during practice, imagine sending your breath into the area where the pain is. Try to lengthen your breath if it quickens or becomes more shallow in certain positions. If any posture makes breathing difficult, get out of it and rest.
Some Of The Best Asanas For Men
1. Utkatasana (Chair Pose)
- Begin by standing straight with your feet slightly apart and hands at your sides.
- Now, lift your arms up and bend your knees to lower your butt.
- Hold this squat position for few minutes and then stand back.
2. Navasana (Boat Pose)
- Sit on the floor with your legs spread straight in front of you.
- Keeping your spine erect and hands resting beside your hips, bend your knees and lean back slightly.
- Now inhale and lift both legs up while extending your hands forward.
- Keep your toes at eye level and lengthen your spine. Hold the pose for 5 to 10 seconds and release the posture.
3. Bhujangasana or Cobra Pose
- Lie down on your belly & Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
- Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor.
- Make sure your elbows continue hugging your sides. Don't let them wing out to either side.
- Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor.
- Hold In this position for few breaths
4. Uttanasana (Standing Forward Fold)
- Stand on your yoga mat with your legs hip wide apart from each other
- Start by bending your upper body and touching the floor with your hands slowly
- If you are facing problem in achieving the pose, you can bend your knees in the initial days
- Make sure to keep your upper body relaxed as your head hangs between your arms
5. Virabhadrasana (Warrior One)
- Stand erect with legs 3 to 4 feet apart. Place your right foot at 90 degrees angle with the toes pointing out while keeping your left foot at 45 degrees angle. Bring your hands at shoulder level and keep them parallel to ground with palms facing upwards.
- Exhale, bend your right knee and look towards your right hand. Keep your hip-square and right thigh parallel to the ground with your knee and ankle forming a straight line but make sure that your knee does not go ahead of your ankle.
- As you move into the pose, stretch your arms to join your palms above your head and look in their direction while gently pushing your pelvis down. Breathe normally, hold onto the pose for 10 to 15 seconds, then exhale and gently bring your hands down from the sides. Repeat this pose on the left side, with your left leg in the front and the right one at the back.
6. Setubandhasana (Bridge Pose)
- Lie down on your back with legs straight on the floor, palms beside your thighs.
- Bend both your knees while keeping the legs and hips apart and bring the heels closer to the hips.
- Inhale and lift your stomach and chest up by taking your hips off the floor.
- Give support to your lower back with your hands.
- Hold this position for 10 to 15 seconds and release.
Yoga can also show a man who is overburdened with duties that the best way to get things done is to be present and concentrate on one thing at a time.