Yoga poses for men
Whether it's for breathing, flexibility or muscle strengthening, the practice of yoga offers many benefits. These effects have an effect on physical and mental condition as well as on spirituality. And why not take a yoga class?
According to INSEE, a third of men and women say they practice a sport regularly, at least once a week. And when you're a man, a yoga session is the best way to enjoy the benefits of the discipline on body and mind.
Trying yoga for men may be a good idea! Absolutely, male yoga postures do not make any fundamental difference to yoga for all, but it does allow everyone to practice sun salutations and breathing exercises in the most suitable way.
If you are interested in doing some physical and yogic activity, if a regular (and even occasional) practice seems interesting, then here are 10 yoga postures for men, to do yoga at home or in a yoga center!
1 - The posture of the warrior
Virabhadrasana, this word speaks to you? No ? It is quite normal, since it is in Sanskrit the name of a powerful warrior, which could also refer to the incarnation of Shiva. A warrior, therefore, where rage and victory are the pillars, for a male yoga posture, between sheathing and joints.
Very often, it is customary to start the yoga practice with this posture among the sequences. Indeed, after a primordial warm-up, it is very easy to reproduce it, if only because it does not require any equipment, not even a yoga mat, since it is practiced in a standing position.
The stake of the Warrior 2 posture is to center the body, the body and the mind, since the physical body follows this reasoning. Concretely, it is about standing (ideally on a mat, but nothing is fixed), legs apart, and feet parallel.
Extend your left arm, your right arm, both level near your shoulders, and the palms of your hands toward your feet. Turn right hand and foot at right angles, bend the right knee and extend the arms out well. Finally, turn your head to the right (again!) and: breathe!
Indeed, as often in yoga, breathing exercises are essential and facilitate the yoga session and the effectiveness of the asanas (postures). The idea is, of course, to do the same thing on the left side, and to enjoy the benefits of yoga over the course of a regular practice. Namaste to all warriors!
2 - Seated Forward Bend - Paschimottanasana
In Hatha yoga as in other forms of yoga for all, the pincer posture is an essential and very basic posture. The idea? On a yoga mat, bend in half, with your belly placed on your legs which are stretched out on the floor.
Paschimottasana thus makes it possible to practice stretching in the most beautiful way, and to learn how to control one's breathing, the breath, and, in the longer term, back pain and spinal column.
Yes, yoga for men is also and above all a discipline, no, a sport, where relaxing and stretching are inherent to a yoga class. Would you like to try it? The yoga center in your city is waiting for you to practice it!
3 - The cobra
Like the tongs, the cobra is a yoga exercise that is very much practiced in hatha yoga, and lends itself very well to male practice. Originally called Bhujangâsana, this exercise is traditional in the sun salutation sequences. The important thing, once again, is to know how to breathe well in order to reproduce it.
Concretely, this is a balancing posture, where it is enough to lie down on the ground on the belly, then, to raise the head and the chest by bending the spine and by using the forearms. The challenge is none other than to stretch the upper body, and to soften gently.
Be careful however not to go too far in the advancement of the bust, at the risk of hurting your vertebrae. Yes, all practitioners have their little flaws, and it is always important to respect the postures as they have been thought. Because on the program: soothed muscular tensions, and a better global alignment!
4 - The board
We often know the board since our early childhood, and for good reason: it is very efficient. Effective, especially when it comes to building muscles and using the overall strength of our body. If it is also called "four-footed stick" (Chaturanga-dandâsana), the board is ideal for male yogis.
The principle is simple: Lie down on a floor mat on your stomach, then place your hands at shoulder level. Then, raise your bust, then put yourself on tiptoes. Raise the upper part of the body higher so that it is above the level of the legs. The head and the spine should be in the same axis.
You are now in the board position!
This posture is very good for men, for the simple and good reason that it allows you to refine your stomach, to tone up your whole body and to learn how to breathe better during the effort. The last little thing? It relieves the back more effectively if it is well done!
Repeat the exercise a few times, according to your physical condition and your desires.
5 - The dog upside down
Among the classics of yoga, especially yoga for men, the upside down dog is a must. Adho Mukha Svanasana in Sanskrit, this male yoga exercise is also done during sun salutations, and could also be called the upside down "V"!
It is often imagined as a transitional posture, and for good reason, it is a beautiful open door to other asanas, whatever the type of yoga; From Kundalini, to yin yoga, through Ashtanga yoga, the dog upside down has everything for him!
Get down on all fours on a floor mat with your hands flat. Then, spread your feet apart, following the width of your pelvis. Stand on tiptoes, then raise the pelvis to the sky, stretching out your arms and legs.
The upside down dog stretches the spine, relaxes the limbs, reduces tension, and slows the heartbeat. In short, everything that makes the salt of yoga for men!
6 - The dog head up
In the same spirit as the cobra, the head up dog (Urdhva mukha svanasana) carries with him however many different effects, and is perfectly adapted to humans. To be very simple, the starting posture is, on the ground, approximately the same as the posture of the cobra.
The same, with the difference that instead of raising the bust, the yogi, beginner or not, will come and raise his pelvis in addition to everything else. The idea? Push on his forearms to achieve this and thus play on strength and balance.
But beyond that, the dog head up will stretch the abdominals and strengthen the spine. A beautiful balance between hips, shoulders and ankles, which allows tonicity, suppleness and body well-being. Be careful however not to dig the back too much!
7 - The candle
Just like the board, the candle (or Sarvangasana) is a posture that we often reproduce since our earliest childhood. This inverted posture has many effects and physical assets, which men particularly appreciate.
By stretching both our spine and our neck, the candle also helps to improve digestion and abdominal muscles. In short, a complex of equally interesting effects that everyone knows about.
As a reminder, on a yoga mat, you have to balance on your shoulders with your legs straight up to the sky. By relieving tension, it also helps to better understand what dynamic yoga is all about. But it is often very easy to misrepresent the candle, do not hesitate to get help from a yoga teacher!
8 - Sitting torsion
This posture which is also called Marichyasana C is a posture which has the main asset to fight against the evil of the century: to relieve back tensions. In a sitting position, lay your legs on the ground. With your back straight, pull your buttocks backwards, put your left hand behind your back, put your left foot flat, with your knee bent.
Raise your right arm up to the sky, bend your elbow and wrap your left thigh/knee bend with it, as shown in the picture. The whole thing is done with an adapted breathing, between exhalation at the time of the big movements, and inhalation to soothe and accompany the gesture.
Reproduce the same thing on the other side, and you are ready to soften your spine and improve your mobility. Yes, yoga for men isn't that simple!
9 - The lateral angle
Also called Utthita Parsvakonasana, the lateral angle is a posture that begins in a standing position. Stretch the left arm towards the sky, in line with the bust and create a straight line. On the other side, the right knee is bent to form a global angle.
The lateral angle posture is considered perfect for beginners because it allows you to enter into yoga through stretching and balance control without too much violence or potentially heavy mistakes. This is a great way to learn how to distribute your weight and breathing capacity.
10 - The cow's head
With its strange name, the cow's head (Gomukhâsana), the posture of the cow's head is also complicated to set up... in appearance! It is used in particular in meditation and relaxation exercises, since it allows the body to be stretched and relaxed.
While sitting on the ground, both legs are stretched out in front of you, then cross each other, superimposing the legs, without going as far as the position of the tailor. Then, raise the arm opposite to the top leg, and bring it towards the top of the back by bending the elbow.
The other arm comes to the back, by the side, and joins the other hand. Breathe in, breathe in, breathe out, calmly, slowly, in order to feel this sensation of liberation, release of tension, and, body harmony.
Between two Pranayama and a postural sequence, yoga for men is therefore accessible to the most beginners as well as to the most experienced, using postures as diverse as they are rich! What if this was your moment? It's up to you now!
