Yoga For Men-Beginners


Yoga can seem daunting if you’ve never tried it, but don’t worry; it’s the most fundamental poses, not the sophisticated ones, that give you the base of flexibility and strength that every guy needs. 

Finding the correct yoga style can assist ensure you maintain your practice because there are numerous advantages to doing yoga as well as a variety of yoga styles. Consider power yoga if you like a practice that moves more quickly.

  1. Extends the range of motion

Men’s hamstrings, glutes, shoulders, and abdominal muscles are the primary focus of exercises in the gym. These muscles can only be exercised so much, though. Yoga lengthens the muscles and tissue, which enhances blood flow while also helping to create lean muscle mass through natural body weight and resistance.

More oxygen in the muscles due to improved blood flow speeds up their recovery so they can grow. So it makes sense to mix up your yoga and gym routines.

  1. Creates a balanced body and mind

Our muscles must be balanced in order for them to support one another equally. Yoga is a stretching and strengthening exercise that helps to reduce injuries. Yoga also teaches the mind to concentrate on internal rather than outward stimuli, resulting in the development of a balanced mind.

  1. Helps relaxation

There must be some days when you must skip an exercise session but must nonetheless be active. Yoga can be the solution because it keeps your body active while being calm. Additionally, it aids in muscle recovery, preparing you for the following workout.

  1. Enhanced Strength and Flexibility

Yoga does not require flexibility to practice. That would be similar to believing that you need to be small or healthy before engaging in good eating. Yoga will strengthen your muscles and help you become more flexible and balanced.

  1. Weight Loss

Yoga is beneficial for gut health. Your internal organs are massaged as a result of your bending, stretching, breathing, and various positions, which immediately increases your metabolic rate. Yoga incorporates mindfulness techniques, which make it simple to become conscious of one’s sleeping, eating, and lifestyle choices.

  1. Helps Manage Symptoms of Diabetes

Researchers discovered that practising yoga substantially reduced participants’ blood glucose levels. 

They suggested yoga as a method for managing and preventing the illness.

  1. Calm Your Mind 

A commitment to the calm environment of a yoga session can be the only option for some guys to slow down and breathe properly in the midst of a hectic schedule.

Best Ways To Begin Practicing Yoga 

  1. Mountain (Tadasana)

With your heels slightly apart and your big toes touching, stand. Lift the arches of your feet and distribute your weight evenly. To raise the kneecaps, slightly contract the thigh muscles, but don’t lock them. 

It improves posture, exercises your thighs and core, and strengthens and restores flexibility to your feet.

  1. Tree (Vrksasana)

Put your right foot forward and plant it firmly on the ground. The sole of your left foot should be on the inside of your right thigh when you flex your left leg at the knee. Toes should face the ground.

In the event that this is challenging, you can also rest the bottom of the foot on the inner calf or ankle (but avoid the knee).  Keep your weight centred over your left foot and bring your palms together in front of your chest. While keeping your hips parallel to the front of the room, press the right knee back to open the groin. Repeat on the other side after releasing the foot. 

Your attention will increase as you develop the muscles in your thighs, calves, and ankles with the tree pose. Additionally, it stretches the muscles in the groin and inner thigh on the bent leg.

  1. Warrior I (Virabhadrasana I)

Step with your right foot forward while maintaining the mountain pose and raise your arms high. Your left foot should be angled 45–60 degrees to the left. Right knee bent until it is over ankle level. The front of the room should be where the hips are parallel. Lift your chest upwards toward the ceiling while you slightly arch your upper back.

If at all feasible, squeeze your palms together. If not, keep them shoulder-width apart with the palms facing each other. Look up at your thumbs or forward. Step the right foot back into mountain posture once finished. On the opposite side, repeat.

The ankles, calves, and thighs are stretched and strengthened in this pose. Additionally, it extends the groin, shoulders, chest, and lungs.

  1. High Lunge (Crescent Lunge)

Begin with the downward-facing dog. Step your left foot forward between your hands as you exhale, maintaining your feet hip-width apart and your left knee over your ankle. Lifting your chest upward and extend your arms overhead as you inhale. Bring your palms together if you can, or keep them shoulder-width apart with their faces toward one another.

Lift your torso up while pressing back through your right heel. When you’re ready to exit the position, walk back to the downward-facing dog while exhaling and bringing your hands to the floor. On the opposite side, repeat.

Your hips may be simpler to keep parallel to the front of the room in this posture, but your leg muscles will have to work harder to keep you upright. Additionally, a high lunge stretches the groin muscles and strengthens the arms.

  1. Boat (Navasana)

Beginning seated, extend your legs in front of you. Just behind the hips, with your fingers pointing forward, press your hands into the floor. To prevent your back from rounding, lean back slightly and raise your chest. Exhale while bending your knees and elevating your feet such that your thighs are at a 45-degree angle from the ground. Slowly straighten your legs. When you feel secure, raise your arms off the floor and extend them in front of you, parallel to the ground, with the palms facing inward. As you exhale, bring your arms and legs to the floor to exit the pose.

Along with the spine, the deep hip flexors are also exercised in the boat position. Even your shoulders will become stronger as you add the arms.


As it occurs, western science is beginning to offer some specific hints as to how yoga functions to enhance health, relieve aches and pains, and prevent illness. When you do, you’ll be even more inspired to be on your mat and you won’t likely feel as awkward when someone asks you why you spend so much time there. 

The yogic concept is inseparable from karma yoga (doing good for others). And even if you might not have a strong desire to help others, doing so might be good for your health. Serving others can give your life purpose and make your troubles appear less severe when you consider what other people are going through.

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