Top 5 yoga for men beginners | Know the steps and benefits of the asanas for men

Men usually avoid yoga. They think that it’s only for women. However, it is not true. Yoga is beneficial for everybody. From a child to a senior person everybody can practice yoga. Often we found men complaining about stiffness in the hips, hamstrings and shoulders, which can lead to weakness or any other serious problem. Yoga is a complete physical workout that gives you both strength and flexibility. These asanas are designed to improve athletics ability, mental clarity, and can keep you in good shape. There are many asanas such as Chair pose, warrior pose, etc. that are practised by men. Let us know about the yoga for men beginners in detail: 

Chair Pose

Chair Pose or Utkatasana is the best yoga for men beginners. This asana works to reduce abdominal fat by strengthening thighs and legs. It also tones the leg muscles excellently, strengthens hip flexors, ankles, calves, and back, stretches chest and shoulders, reduces symptoms of flat feet, and stimulates the heart, diaphragm, and abdominal organs. Chair pose is easy to perform and any man can do it easily. To do this asana, stand in Tadasana, inhale and raise your arms perpendicular to the floor. Exhale and slowly bend your knees and try to take the thighs as nearly parallel to the floor as possible. Firm your shoulder blades against the back. Stay in the position for 30 to 60 seconds.

Benefits of warrior pose
There are numerous benefits of warrior pose

Warrior Pose

Virabhadrasana or Warrior Pose builds the muscle of the thighs along with the areas around the knees, which means more stability and protection for sensitive joints during high impact sports. To perform Virabhadrasana, stand straight with your legs hip-distance apart and arms on your sides. Now, spread your legs wide apart. Then turn your left feet out to face the left side of the mat. Turn the other feet inward to make a 45-degree angle. Twist your body to left completely and then go forward on your left knee making a 90 Degree angle. Let the other leg stretch properly and then take your arms up above your head, look up, arch your back a bit and stretch. Stay in this position for 10 seconds and repeat on the other side.

Benefits of Urdhva Mukha Svanasana
Urdhva Mukha Shvanasana or Upward-Facing Dog Pose is an easy pose to perform

Bridge Pose

The Setu Bandhasana is very beneficial yoga for men beginners. This asana strengthens the back, buttocks, and hamstrings, improve blood circulation, helps stretch the chest, neck, spine, and hips, alleviate stress and mild depression, and stimulate the lungs, thyroid glands, and abdominal organs. To perform this asana, lie down on a yoga mat with your back on the floor. Then draw your feet inwards towards the hips. Lift yourself up with your stomach along with your back, hip and thighs. Lock your chin and chest. You can either keep your hands sideways or can use them to support your back Inhale while going up, hold, exhale while coming down. Take normal breaths if you are holding the pose for long.

Upward Facing Dog Pose 

The upward-facing dog pose is also known as Urdhva Mukha Svanasana. It is very beneficial for men who want to strengthen their body. Upward-facing dog pose strengthens the spine, arms, wrists, stretches chest and lungs, shoulders, and abdomen and helps relieve mild depression, fatigue, and sciatica. Begin this asana by lying on your stomach, feet hip-width apart. Stretch your legs back and then tuck your toes for a moment. Stretch out through your heels to lengthen the backs of your legs. Inhale and press palms down into the floor, drop the shoulders down and back. Then press the chest forward and reach the crown of the head up towards the ceiling. Inhale and lift thighs and legs off the floor by pressing the tops of the feet down. Breathe and hold for 1-3 breaths and then release back to the floor. 

Standing Forward Bend Pose

To perform this asana, stand with your feet together. Inhale to reach your arms up over your head, framing your face. Now slowly bend down and hold the toes of both your hands. Relax your head. This asana is also known as Uttanasana in Sanskrit. This asana stretches the legs, hips and back which helps you look attractive. It is an excellent asana that stretches the hips, hamstrings, and calves, strengthens the thighs and knees, and keeps your spine strong and flexible. This yoga for men beginners is also good for mental health as it helps you get rid of stress, anxiety, depression, and fatigue. Besides all this, it also activates abdominal muscles and keeps your body fit and healthy.

Top yoga poses for beginners
Standing forward bending pose is one of the top yoga for beginners

So, these were the top 5 yoga for men beginners. To get more such information on yoga read our e-book on yoga. The book consists of various chapters that include an introduction, history, benefits, misconceptions, and various other details about the yoga. 

If you have any questions or suggestions then please leave your valuable comments in the comment box below.

  1. Can men do yoga? 

    Of course, why not? Yoga makes your body flexible and strong and keeps you healthy. It keeps mental as well as physical health problems at bay. Most men think that they need a flexible body to perform yoga. But this is a complete myth and everyone irrespective of his age, gender, religion, race, and caste can perform yoga. Regular practice of yoga will help improve your balance and flexibility and, of course, strengthen your muscles.

  2. Name the top 5 yoga for men beginners?

    There are different types of yoga poses that a man can perform. Some of the best yoga for men beginners are Utkatasana or Chair Pose, Uttanasana or Standing Forward Fold, Adho Mukha Svanasana or Downward Facing Dog, and Setu Bandha Sarvangasana or Bridge Pose. These yoga postures will help a man get rid of various health ailments and keep him fit and healthy.

  3. How many hours a day you can do yoga?

    It totally depends on you. You can either practice yoga for 15-30 minutes or for one hour per day. The more you practice the easier it would be for you to perform yoga exercises. If you want to enjoy the amazing benefits of yoga then you need to be consistent. Regular practice of yoga will help you achieve optimum health and wellness. So, start practising yoga and enjoy the amazing benefits.

  4. What time of day is best to do yoga?

    One should try to practice yoga either in the morning or the early evening. A morning yoga session can be quite active and can impact the quality of the rest of the day. Always finish with Savasana (Corpse Pose), to relax the body. People who don’t get enough time in the morning to practice yoga can also practice it in the evening. So, just decide the time to practice yoga as per your convenience.

  5. Do I need any equipment for performing yoga?

    There is no specific equipment that you need to perform yoga. While attending yoga classes, you will only need the basic yoga equipment consisting of clothes, a yoga mat,  a water bottle, and a yoga towel. If you are performing yoga at home then you will only need a yoga mat and towel. So, with these few things, you can easily practice yoga.

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