Yoga for Men

Yoga is as beneficial for men as it is for women. It can help balance out an exercise program that includes weight training and aerobic activity, such as running. The combination of developing flexibility, strength, stamina, and the ability to focus and relax and to decrease stress, is unbeatable. Many men claim that their yoga practice helps their performance and concentration at work, as well as in sports. And they report that after several months of practice, they have experienced weight loss and redistribution of fat. Yoga also develops the body-mind connection, which is vital to overall health and intimacy with oneself and others.

As men age, they are also subject to a variety of common problems, such as insomnia, impotence, and prostate conditions. Men may even undergo a male menopause, with changes and disruptions in hormonal levels, just like women. It's just not as noticeable as women's changes.

Men have more muscle mass than women, and, therefore, tend to have greater tightness and restriction in the hips, shoulders, hamstrings, and groins. Many sports, such as golf and tennis, create imbalances as a result of their one-sided natures. Yoga helps correct these asymmetries. The following is a sequence designed to minimize these conditions and balance the health of the reproductive organs:

  • Ardha Chandrasana (FIGURE 10-24,), with a block

  • Trikonasana (FIGURE 10-4, pi10)

  • Utthita Parsvakonasana (FIGURE 10-12,)

  • Virabhadrasana I (FIGURE 10-18,)

  • Baddha Konasana (FIGURE 11-18,), with blocks under knees and hand behind buttocks, using wall for back support, if desired

  • Upavistha Konasana (FIGUREs 11-36 and 11-37,), with hands by hips, using wall for back support, if desired

  • Navasana (FIGURE 11-22,)

  • Janu Sirsasana (FIGURE 11-26,), with concave back, looking up

  • Viparita Dandasana (FIGURE 15-4,), on chair, with block under feet against wall

  • Supta Virasana (FIGURE 13-2,), with support

  • Supta Baddha Konasana (FIGURE 13-1,), with support

  • Bharadvajasana (FIGURE 12-1,)

  • Supta Padangusthasana II (FIGURE 13-15,), with block under foot

  • Sirsasana (FIGURE 14-11 or 14-12,)

  • Sarvangasana (FIGURE 14-1,)

  • Setu Bandhasana (FIGURE 14-8,), with support

  • Halasana (FIGURE 14-2,), with a chair

  • Viparita Karani (FIGURE 14-14,)

  • Savasana (FIGURE 18-1,), with support under calves

  • Ujjayii Pranayama Lying Down (see Chapter 19, p251)

  • Viloma Pranayama Lying Down (see Chapter 19, p257)

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