Yoga poses for men

What it does: Intertwines forces moving through the body, strengthening the legs and opening the back. How to do it: Inhale your arms over your head and as you exhale wrap your right arm under the left and right leg over the left. Sink your hips to your heels and reach your fingertips up and forward. Hold for several breaths, then repeat on the other side. Benefits: All sports requiring upper body power will benefit from this posture. It’s a great release for the external rotators of the shoulders and legs.

When you’ve never tried yoga, it can be intimidating, especially if you’ve been scoping the jaw-dropping, super bendy, pretzel-like poses your girlfriend practices each morning. But relax: It’s actually the most basic postures - not the fancy positions - that provide you with the foundations for flexibility and strength that every man needs. The physical benefits of the practice are believed to be important so that if we are fit, healthy and clear of illness then we may be able to sit comfortably in stillness, meditate and transcend the busyness of our minds. So the good news is on the path to enlightenment you get to enjoy the benefits of a suppler, vital body.

What it does: A great hip opening pose. This is a strong stretch for the gluteal muscles, piriformis, hamstring group and adductors to the front leg. If the hip flexors are tight, a stretch may also be felt in the front of the back leg. How to do it: From downward dog, raise the right leg high and sweep the knee forward until it touches the back of your right hand. Open up your front knee joint as close to 90 degrees as you can and flex your front foot. There should be no pressure through the knee joint. Use a block or towel rolled up under your hip if you need to. Roll you left hip towards the floor, reach your arms forward and fold down. Hold for several breaths, then repeat on the other side. Benefits: Any athlete or sports person who engages in activities requiring load bearing exercises and stabilisation through the lower body will benefit greatly from this pose. Freeing up the hips also usually adds a benefit of releasing tension from other areas of the body such as the lower back.

What it does: Stretches and stresses the chest muscles, fascial sacks and ligaments of the shoulder. How to do it: Lie on your front and move one arm out to a right angle, we call this cactus arms. Bend your knee and lift your opposite leg and take it over the back of you other leg, roll your body back to open your chest. Hold each side for several minutes to gain the full benefits of the stretch. Repeat on the other side. Benefits: We spend a lot of time hunched forward so this is a great stretch to open the chest and bring mobility into the shoulders. It will also benefit those who participate in any sport requiring upper body strength.

What it does: Releases the posterior side of the body. It’s also restorative in nature as the nervous system and mind are calm and balanced. How to do it: Ground down through your feet and bring your hips over your ankles. Bend your knees, relax your face and neck. To deepen the pose, use your hands around your ankles to gently lengthen your spine and draw your trunk closer to the floor. Benefits: A great stretch for the lower back, hamstrings and calves. A sedentary worker will benefit from this posture as sitting shortens these muscles and compresses the lower back. This pose is also great for runners or walkers.

What it does: Opens the chest and facilitates breathing. A backbend to stretch the front side of the torso and also strengthen the back and arms. How to do it: Lie on your front and bring your hands underneath your shoulders. Draw your chest forwards between your shoulders and roll your shoulder blades down your back. As you press down through your palms and tops of your feet, squeeze your thighs. Benefits: Upward dog is a gentle extension of the spine and a mild stretch for the chest, abdomen and hip flexors, so feel great after sitting for a long period of time. It’s also a useful warm up for the spine before engaging in more strenuous sporting activities.

Yoga poses for men