STIFFNESS, PARTICULARLY IN the hips, hamstrings, and shoulders, is common among men, adding stress and more severe accidents. Yoga is a form of exercise that stretches and strengthens the body.
And if you believe you’re too masculine for Yoga, you’re mistaken; you’re probably already doing it.
At the end of the core session, the planks that you do are Yoga.
Yoga is most likely the warm-up you completed before your workout.
Do you take deep breaths to calm yourself when you’re stressed? That’s how Yoga works.
Yoga is suitable for all people, but it is particularly beneficial to men. A weekly yoga class can help you build endurance, avoid injuries, and potentially prevent heart disease.
Do you have no idea where to begin your yoga journey? Here are five postures that might help men stretch their tightest areas, such as their shoulders, hips, and groin.
Downward-Facing Dog
Stretches and strengthens the arms, legs, core, feet, shoulders, hamstrings, and calves.
How to do it:
- Begin by bending your knees and getting down on your hands and knees, hip-width apart. Hold your hands shoulder-width apart and spread your fingers wide.
- Straighten your legs and stomp your heels on the ground (though they might not reach the floor). If your hamstrings are tight, bend your knees slightly.
- Your shoulder blades should be drawn down toward the back of your neck, away from the ears.
- Fix your eyes on the space between your toes and relax your head and neck.
- Slow inhalations followed by slow exhalations can help you engage your stomach and tighten your abdominal muscles.
Chair Pose
Shoulders, chest, thighs, calves, spine, glutes, and ankles are stretched and strengthened.
How to do it:
- Inhale and extend up through the neck as you raise your arms straight up to the ceiling, palms facing each other, alongside your head, ears, and neck.
- Bend your knees as though you’re about to take a seat in a chair. It’s not a good idea to let your knees stretch past your toes.
- With each inhalation, lengthen the spine.
- With each breath, sink a little deeper into your chair. Eventually, your thighs will be parallel to the floor. For 30 seconds, stay in this position.
Crescent lunge
Stretches and strengthens the arms and legs while loosening stiff hips.
How to do it:
- Get down on your hands and knees to begin.
- Step into a lunge with your right foot between your hands, keeping your right knee precisely above your heel.
- While inhaling, slowly raise your back knee off the floor.
- Press your back heel into an imaginary wall behind you as you straighten your back leg.
- Maintain a long spine as you hold and breathe.
- Allow your hips to move forward look forward like the car’s headlamps.
- Before switching to the other side, hold for one minute.
Boat Pose
During this workout, the psoas, abdominals, spine, arms, and hip flexors are all strengthened.
How to do it:• Sit in on the floor with your knees bent and your feet flat on the floor.
- For added support, position your hands behind your buttocks and lean into your arms
- Engage your core muscles and maintain a straight spine as you lift your legs one at a time to a 45-degree angle with the floor.
- Imagine a book crammed between your thighs.
- Maintain your alignment by lifting your chest and progressively straightening your legs.
- Raise your arms in front of you, on either side of your legs, keeping them in line with your shoulders.
Hold the stance for 30 seconds at first, then a minute or more.
Backward-leaning big toe
The hips, thighs, hamstrings, groin, calves, and knees are stretched and strengthened.
How to do it:
- Lie on your back with your left leg extended along the floor and your left heel extended toward the ceiling.
- Bend your left knee and move it closer to your chest with your hands. Hug your hip tightly against your body to relax it.
- Hold your big toe or wrap a strap around your left foot after that and slowly straighten your leg to 90 degrees.
- Push your right thigh firmly on the floor and lower to the side, then hold for five breaths. Repeat the technique on either side.
Why is it good for your health: This pose stimulates the prostate gland and aids digestion. It might treat runners with sciatica caused by tight piriformis.
To find out more head to www.wayneleal.co.uk