Yoga for men: exercises for more strength and flexibility

Yoga helps men with specific complaints

Yoga is often mocked as a women's thing. But it's not for nothing that so many people feel the great added value of the exercises and thereby improve their quality of life. In yoga, it's simply about feeling healthy and comfortable – and men are naturally not excluded from this privilege.

Perhaps you feel addressed by the listing of the following problems:

• Muscle imbalance

• shortened back sides of the legs

• overstressed back

• tension

As a man, these problems are not uncommon and can become a burden in everyday life. Especially limited mobility is often seen as a blockage. But you can consciously free yourself from it: specifically promote your flexibility through selected yoga exercises. You will see how effectively you can be relieved.

Special yoga exercises for men

Men's yoga focuses particularly on balance, strength, and stretching exercises. Moreover, you can practice mindfulness and concentration to find more relaxation.

Because a widespread problem for many men in yoga is stiff limbs. This is usually noticeable in exercises where you have to sit on your heels and simultaneously stretch your feet. In many cases, pain sets in after just a few seconds, and the exercise has to be stopped.

But that doesn’t mean you have to give up right away – shortened back sides of the legs can be relieved by a yoga block, and there are many other aids available for beginners. Over time, more complicated positions will also be accomplished – even if it might be a challenge at first.

Men's yoga exercises: instructions & effects

With some practice, you will definitely master the following yoga positions:

Exercise 1: The Warrior

This exercise strengthens the lower back, as well as arms, legs, and ankles. Your groins and thighs will be stretched, digestion will be stimulated. Shoulders, chest, and lungs will be opened. You improve your balance and simultaneously strengthen your stamina. Especially for men in office jobs, the warrior is an ideal way to improve posture.

• Start in mountain pose (Tadasana). For this, place your feet together and hands at the sides. Lift, spread, and place your toes back on the mat. Stretch your legs, distribute your body weight evenly on the soles of your feet. Thighs and shins slightly inward. The tailbone points slightly forward, the buttocks relaxed. Pull your belly in slightly. Gaze relaxed forward, your body is straight.

• Now it starts: exhale, move the left foot back and turn it outward. Heels are in line.

• Inhale deeply, raise arms parallel to the floor and let them hover over the thighs.

• Turn your palms so that they face the floor.

• Open your shoulder blades and chest.

• Turn your tailbone and pubic bone slightly forward – this prevents a hollow back.

• Your gaze always goes over the arm, hand, and middle finger to the horizon.

• Breathe in and out slowly. Remain in this position for about 1 minute.

• To resolve the exercise, stretch the right leg with the next inhalation. As you exhale, slowly move your arms back down.

• You can now repeat this on the other side of the body.

Exercise 2: The Bow

In this exercise, you strengthen and stretch your back muscles as well as the muscles of your lower abdomen, shoulders, and spine. Arm and leg muscles are also trained. If you want to counteract stress and fatigue, the bow is exactly the right exercise for you, because it opens the front of the body and the chest – this allows you to breathe more freely and calm down:

• Lie on your stomach on the yoga mat. Let your arms rest quietly next to your body, palms facing up. If you like, you can also prop up your elbows and lay your hands flat on the ground at shoulder height. Toes are firmly placed on the mat.

• Now breathe evenly.

• Bend your knees and bring your heels as close to the buttocks as possible. Lift hands, grab the ankles. Your feet and legs should stay hip-width apart.

• When inhaling, move the heels away from the buttocks, lift the thighs. By the pull, you can lift the ribcage, push the shoulder blades together, and press shoulders down away from the ears.

• Exhale and lift the tailbone – this slightly raises the back hip. Keep your back completely relaxed.

• Lift your head until you are looking forward. The belly is tense and pressed on the ground to keep your position stable.

• Remain in this position for a few breaths. Make sure to breathe into the ribcage, not the shoulders. Close your eyes. When inhaling, you can relax the body. Let all stress fall away with exhaling.

• Slowly release from the position. Separate your hands and ankles, lower your head, arms, and legs slowly.

• Once you are back in a flat position, you can relax for a few moments.

• Repeat the exercise 2-3 times.

Yoga for men offers a way to build strength and flexibility. You can reduce stress on both a physical and mental level and find calm. Improve your mobility with men's yoga and feel stronger and more comfortable!