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Yoga enhances the cardiovascular health of the body while also working on improving the overall body strength. Yoga stretches complement weight lifting exercises and play a crucial role in muscle building and developing the flexibility and stability of the body.
Moreover, the breathing movements executed while performing yoga are quintessential in improving the strength of the lungs. It is interesting to note that with a wide range of yoga poses, one could target a multitude of muscles, which are required for the proper functioning of the body.
Let us dive in deeper and look closer at the six best yoga poses that men could add to their daily routine.
#1 Bridge Pose - Setu Bandasana
The bridge pose targets the abdominal muscles, and the hamstrings and the glutes in the legs.
Instructions:
Step 1: Lie on the floor in a supine position and place your hands on the side, parallel to the body. Ensure that feet are close to each other while performing this exercise.
Step 2: Bend your knees and plant the feet firmly on the floor. Raise your hips and the torso while keeping your head and shoulders steadily on the floor.
Step 3: Hold for 30 seconds and return to the initial position.
Repeat the pose for the recommended number of times.
Important tip: People facing difficulties lifting their hips off the floor could take the support of an elevated platform while performing the exercise.
#2 Chair Pose - Utkatasana
The chair pose is a beginner-level exercise that activates the core while also targeting the muscles in the lower body. With its simple motion, the exercise could be performed by people of different age groups and diverse skill levels.
Instructions:
Step 1: Stand straight with your feet close to each other, and position your arms overhead in a fully extended position. Ensure that the torso is straight throughout the duration of the exercise.
Step 2: Lower your body by bending the knees. Slightly bend forward using your hips to apply pressure on the abdomen region.
Step 3: Hold the contraction for 30 seconds and return to the starting position.
Repeat the stretch for the recommended number of times.
Important tip: People having knee problems should exercise caution while performing the chair pose.
Also, read 5 Proven Yoga Poses For Back Pain.
Next up: Low Lunge
#3 Low Lunge - Anjaneyasana
The low lunge is a relatively simple stretch that activates the core, hamstrings and the glutes.
Instructions:
Step 1: Stand straight with feet placed shoulder-width apart. Position your arms overhead in a fully extended position.
Step 2: Put your right leg forward and bend your right knee. Ensure that the left knee touches the floor.
Step 3: Bend your torso and arms backwards after putting the leg forward.
Step 4: Hold the position for 30 seconds and return to the initial position.
Repeat the stretch for the recommended number of repetitions.
Important tip: Beginners should avoid taking a large step as it could unbalance their body.
Next up: Downward Facing Dog
#4 Downward Facing Dog - Adho Mukha Svanasana
Instructions:
Step 1: Lie on the floor in a supine position with feet positioned close to each other.
Step 2: Raise your hips such that the body forms an inverted-V with the floor. Ensure that the body is resting is on the toes and the palms.
Step 3: Hold the pose for 30 seconds and return to the initial position. The arms and legs should be straight while holding the downward facing dog pose.
Perform the stretch for the recommended number of times.
Important tip: Beginners could place their hands on an elevated platform to reduce the intensity of the yoga stretch.
Next up: Standing Forward Fold
#5 Standing Forward Bend - Uttanasana
The standing forward bend not only targets the core and the spine, but it also activates the thighs, hamstrings, glutes, quads and the calf muscles.
Instructions:
Step 1: Stand straight with feet positioned close together. Put your arms overhead in a fully extended position.
Step 2: Bend forward without bending your knees such that you touch your feet. Additionally, you could touch your head to the knees for added resistance.
Step 3: Hold the contraction for 30 seconds and return to the initial position.
Repeat the pose for the recommended number of repetitions.
Important tip: Beginners could bend their knees a little while performing this yoga pose.
Next up: Boat Pose
#6 Boat Pose - Navasana
Instructions:
Step 1: Lie on the floor in a supine position with feet placed close to each other. Position your arms on the side and parallel to the body. Ensure that the arms and legs are extended throughout the duration of the exercise.
Step 2: Gradually raise your legs such that they make an acute angle with the floor. Simultaneously raise your torso off the floor while bringing your arms over the knees.
Step 3: Hold the contraction for 30 seconds and return to the starting position. While holding the contraction, ensure that the body forms a 'V' with the floor.
Perform the boat pose for the recommended number of times.
Important tip: People with a history of lower back problems must exercise caution while performing the boat pose.
