Everyone's body is unique. There exists no perfect set of exercises that is beneficial to men alone, but there are poses that benefit those who suffer from tight hips, tight shoulders, tight hamstrings, tight quads, low back pain and lack of balance. Men who build up and overwork leg and arm muscles will find that performing these simple stretches and postures can effectively increase flexibility, balance and even strength.
Mountain Pose
Standing with correct posture is no easy feat. The yoga student learns to open his chest, relax the muscles of his neck, lengthen his low back, stand evenly on the four corners of both his feet and rebound his strength from the floor through the crown of his head when practicing mountain pose with attention.
Reverse Prayer Pose
The yoga student uses reverse prayer pose -- hands in prayer position behind the torso -- to get a deep stretch in the arms and shoulders in any standing position.
Eagle Pose
Eagle pose stretches the hips as the yoga student crosses one leg over the other in a standing, squat position, and stretches the arms by wrapping at the elbow and palms and lifting the forearms to eye level. This is a good pose for shoulders, hips and balance.
Tree Pose
Tree pose gently opens tight hips as the yoga student works on his balance.
Triangle
Triangle is a complex standing pose that stretches the backs of the legs and strengthens the calves and quads while opening the muscles across the chest and shoulders. It also requires some balance to stand in the final position.
Sphinx and Quad Stretch
In sphinx pose, the yoga student lays on his stomach and bends one leg at the knee, taking hold of his foot with his hand. This will give him a deep stretch in the top, front muscles of his thigh. At the same time, the student is in a position to open his chest and massage the muscles around his neck and shoulders.
Bridge
Bridge pose gives the yoga student a chance to stretch and lengthen his low back and hamstrings, while broadening across the muscles of the collar bone, shoulders and chest.
Shoulder Stand
This is a pose that benefits the internal organs of the body by reversing the effects of gravity for as long as the student is in the pose. A student who achieves balance in this pose will be able to increase his duration of this inverted posture over time. If balance is a problem, he can practice the pose with support of a folding chair and focus on releasing and lengthening the low back muscles instead.
Supine Big Toe Hold
Done by lying belly up and holding the big toe, or using a strap across the arch of the foot, supine big toe hold is one of the safest and best ways to stretch the back of the leg. Students can bend the knee to start and gradually work to straighten the entire leg while holding the foot, adjusting the strap as necessary to feel a stretch. The low back and shoulders are safe in this position because they are supported by the floor.
Child's Pose
Though it is a simple position, child's pose provides the yoga student with a deep stretch in the hips and across the quads. Use support when necessary. This pose is a great way to begin or complete your yoga practice.
References
- Light on Yoga; B.K.S Iyengar; 1979
- Essential Yoga For Men: Yoga Positions for Beginners
Member Comments