Basic Yoga Movements for Men

Yoga is a gentle way of exercising the body. It can make the body more flexible and shapely, and is also beneficial to physical health. Yoga is not only practiced by women, but also by men. Men who practice yoga first need to master a few basic movements and gradually increase the difficulty.

What are the basic yoga moves for men?

Posture 1: Prayer

How to do it: Stand up straight with your feet together. Put your hands together in front of your chest. Relax your whole body. Regulate your breathing.

Benefits: Creates a state of concentration and tranquility in preparation for the upcoming practice.

Posture 2: Extended arms (arms raised upwards)

How to do it: Raise your upper arms above your head, arms shoulder-width apart. Tilt your head and upper body back slightly.

Breathing: Inhale as you raise your arms.

Benefits: Stretches the abdominal organs, thereby eliminating excess fat and improving digestion. Exercises the arm and shoulder muscles. Strengthens the spinal nerves and opens the lungs.

Pose 3: Forward Bend (Hands Touch Feet)

How to do it: Bend forward until your hands or fingers touch either side of your feet, or the ground in front of your feet. Use your forehead to touch your legs, but don't strain them. Keep your knees straight.

Breathing: Exhale as you bend forward. In the final position, try to contract your abdomen and exhale as much as possible.

Benefits: Helps eliminate or prevent stomach or abdominal diseases, reduce excess abdominal fat, improve digestion, help eliminate constipation, make the spine soft, and strengthen the spinal nerves.

Posture 4: Riding

How to do it: Extend your right leg as far back as possible. Bend your left leg at the same time, but keep your left foot in place. Keep your arms straight and in place. At the end of the movement, your weight should be supported by your hands, left foot, right knee, and right toes. In the final position, your head should be tilted back, your back arched, and your gaze upward.

Breathing: Inhale as you extend your right leg back.

Benefits: Massages the abdominal organs and improves their mobility. Strengthens the leg muscles and achieves neural balance.

In yoga, flexibility is not the starting point of yoga, but the result. Yoga is a self-cultivation. Let your heart listen to the voice of your body.