It is not surprising to see how the culture of physical yoga is developing, especially among women. The question arises: have we as men become shy in practicing this wisdom of body, mind and spirit because it has become perceived as a woman's matter? Or is it discrimination, implying that we men are tough enough and don't need this kind of "activity"?
We know that the practice of Hatha Yoga was introduced into Western culture in the 20th century by male yoga masters, and major texts such as Patanjali's Yoga Sutras were created in ancient times, playing a key role in the development of all forms of yoga around the world .
It should not be forgotten that yoga extends far beyond physical poses and breathing exercises. They are only the beginning and foundation of internal self-knowledge and spiritual development. The deeper you go into the practice, the more you learn about yourself.
Asanas, or yoga poses, are aimed at harmonizing the body and mind, helping to develop mental abilities. This confirms that yoga is indeed beneficial for men.
I recently invited a friend to my asana yoga class. He looked at me with a hesitant smile and doubt: “Yoga for men? I'm not sure". His stress was understandable, but I encouraged him to join in and see how even simple exercises could change his perspective.
In an hour of training, with the help of seven basic exercises, we were able to change his attitude towards men's yoga. Even despite his initial dissatisfaction with group exercises, he gradually got used to it and began to practice regularly at home.
1. Tadasana - Mountain Pose (option A - perfect alignment)
Stand on your feet (see type A), preferably without shoes so you can touch the floor. Breathe deeply and slowly.
- The feet are aligned with the width of the hips.
- Slight bending of the knees and thigh muscles.
- The pelvis is aligned horizontally.
- The chest is open.
- The shoulder blades are relaxed.
- Connect the tip of your thumb to the tip of your index finger to circulate energy.
- Relax your facial muscles (close your eyes slightly, open your mouth slightly).
- Breathe calmly in this position.
As you inhale, confidently lift your head, lengthening your spine. Imagine a virtual thread running along your body from your heels to the top of your head.
- Breathe gently while maintaining body alignment as described.
- Focus on moving your body.
- Stay in this position for 12 breaths—4 seconds in, 6 seconds out.
In physical yoga, we count the number of breaths rather than measure time. Aligning your breathing with your body posture is an important element for synchronizing with your internal rhythm - it is paying attention to what is happening inside you, your inner state.
Purpose of Mountain Pose:
- Stabilization of the nervous system through breathing.
- Energy accumulation and stress relief.
- Establishing internal stability through the movement of energy.
- Development of inner awareness.
- Understanding the internal movement of strength and comfort.
- Establishing rhythmic breathing.
- Improved alertness, concentration and awareness.
2. Virabhadrasana - Warrior Pose (variation)
From Mountain Pose, exhale slowly and step forward (about 3 feet) with your right foot (see photo above). Gently bend your right knee so that your pelvis drops as far as comfortably toward the ground. Tip: You can place your left knee on a mat or pillow if your muscles do not support this position.
Make sure your weight is evenly distributed on both legs (50/50).
Inhale smoothly, raise your arms up to the sky, bringing your palms together, open your chest, relax your shoulder blades. Breathe consciously, deeply and rhythmically (with a relaxed belly). Notice the expansion of the groin area as you inhale.
Focus your gaze on a fixed point and remain in that position for five slow, deep breaths (or as comfortable as you feel).
Focus completely on contracting the thigh muscles and pressing down on the hip joints. Balance your weight 50/50 on both legs.
Increase your energy with every breath! Release tension with every exhalation!
Be careful not to tense your muscles too much, which could disrupt your breathing rhythm. Smoothly adjust the intensity of muscle contraction.
Do the same with your left leg. When you feel that the contraction of the arm muscles is interfering with breathing, straighten up and relax.
As you exhale, move back, lower your arms and return to mountain pose.
Take a break with a long and deep breath.
Repeat the procedure (steps 1 to 11) with your left leg.
Perform three cycles (3 times with the right leg, 3 times with the left leg).
Purpose of Warrior Pose:
- Energy accumulation and stress relief.
- Stretching and strengthening the muscles of the thighs and buttocks.
- Development of flexibility of the hips (groin muscles) and mobilization of the hip joints.
- Strengthening the muscles of the back.
3. Trikonasana - triangle pose (variation)
From mountain pose, spread your legs 2-3 meters to the sides. Left foot rotated 0°, right foot rotated 90° to the right (Adjust the angle of your feet as desired. Tip: For best alignment and results, stand against a wall and adjust your posture with your hands).
Inhale smoothly and spread your arms at shoulder level with your palms facing forward. Continue to inhale slowly and deeply, lengthening your spine upward.
Exhale slowly, bending to the right, starting the movement from the lower vertebrae (vertebra by vertebra, from bottom to top). The left thigh is slightly outward. The movement must be smooth! Feel confident and comfortable when bending over. The right palm can rest on the right kneecap (or lower if you are flexible). The left arm is extended vertically, following the flexion of the spine.
Focus your gaze on one point and remain in this position for five slow, deep breaths (or as comfortable as you feel). Feel the stretch in your spine and tension in your back, legs, and pelvis.
With every inhalation, energy accumulates, with every exhalation, tension is released. Slowly adjust the position of your pelvis, torso, neck, etc. during rhythmic breathing.
Exhale and slowly return to the starting position. Take a break with long, deep breaths.
Repeat the same (steps 1 to 8) to the left.
Perform three turns (right and left).
Purpose of Triangle Pose:
- Energy accumulation and stress relief.
- Stretching and strengthening the muscles of the pelvis, spine and groin.
- Mobilization of the lumbar spine and shoulders.
- Strengthening the superficial back muscles.
4. Malasana - Squat Pose
Come out of Triangle Pose and take five deep breaths, rotating your pelvis in both directions to align your muscles, tendons and ligaments.
Spread your legs two feet apart, turning both feet about 45° outward.
Inhale slowly, stretching your entire body upward, palms clasped in front of your chest.
As you exhale, slowly squat down, lowering your pelvis, keeping your back straight. The upper body is slightly tilted forward, with the elbows pressed to the inside of the knees. Slowly lower yourself to a level that is comfortable for you, inhaling to adjust your posture but exhaling to go deeper.
The goal is to squat down until your butt touches your heels while maintaining stability and comfort.
Find your optimal position and stay there for five slow breaths (or as long as you feel comfortable). The chest remains open, the elbows are pressed to the knees to stretch the groin muscles.
With the smooth movements of this pose, you optimally align your hips, hip joints, and lower back.
Use your thigh muscles to return to Mountain Pose, only after exhaling about 50% of the air from your lungs.
Repeat this five times (adjusting the number of repetitions as you see fit if you feel comfortable and energized).
Goals of Squat Pose (Malasana):
- Energy accumulation and stress relief.
- Increased flexibility of the groin muscles.
- Stretching and strengthening the muscles of the lower back.
- Mobilization of the hip joints.
- Strengthening the muscles of the hips and knees.
5. Bhujangasana - Cobra pose (option)
To enter Cobra pose from squat pose:
As you exhale, slowly lower your upper body down. From the floor squat pose, place your palms on the floor, extending them forward at shoulder height or slightly wider, distributing your body weight evenly between your arms and legs for stability. As you exhale, lift your head and neck forward slightly to look straight. The back should remain straight, without bending in the lumbar region. As you inhale, begin to lift your upper body forward, lifting your head and upper chest. This helps strengthen your back and shoulders.
In Cobra pose, continue moving forward by lifting your chest and straightening your arms to lift your upper body. The back should remain straight and the shoulders relaxed. As you exhale, slowly lower your head and upper body back to the starting squat position. Repeat this movement five times or as you feel comfortable, adjusting to how you feel. This transition improves flexibility and strength in the back, shoulders and lower back, promoting overall spinal health and improved posture.
6. Chaturanga Dandasana (Four-fingered Staff Pose)
From Cobra Pose, lying on your stomach with your forehead on the ground, take a deep breath and place your palms near your chest. Press your toes into the ground as you prepare for a push-up. As you exhale, lift your head, tighten your abdominal muscles, and lift your torso just a few inches. While in Four Person Pose, take five deep, gentle breaths, adjusting your body height as needed, lowering your knees to the floor for support if necessary. As you exhale, return to the ground, relax your entire body, pressing your forehead to the ground.
Repeat this exercise three times. Purpose of Four Person Pose:
- Energy accumulation and stress relief.
- Stabilization of all muscles involved.
- Strengthening the muscles of the back, front muscles of the shoulder, chest and arms.
- Strengthening the muscles of the thighs and buttocks.
7. Phalakaasana - staff pose on 4 supports (option)
From the starting position on the floor, take a deep breath. Place your palms near your chest, lift your head, and place your toes on the floor in preparation for a push-up.
As you exhale through your teeth, tighten your abdominal muscles and push up with the strength of your arms, taking a plank pose. Adjust your palms or feet to find the optimal position and hold for five slow, deep breaths.
Slowly lower your pelvis as you exhale, bringing your knees to the ground, maintaining even pressure between your hands and knees. As you inhale, return to the floor and relax your body.
Repeat this exercise three times. Purpose of Plank Pose:
- Energy accumulation and stress relief.
- Strengthening the muscles of the chest, arms and shoulders.
- Strengthening the muscles of the back and lumbar.
- Strengthening the muscles of the thighs and buttocks.
- Development of endurance and flexibility.
Finish your yoga session by lying on the floor, breathing softly and deeply, being aware of your movements and sensations during the practice. Use the experience gained in your daily life to achieve greater strength and vitality.
Conclusion
Practicing these yoga exercises usually takes 45 to 50 minutes. However, you can vary the number of repetitions and length of breaths depending on your physical and mental readiness.
These simple yet extremely beneficial yoga poses offer many physiological benefits such as mobilization and strengthening of the body. However, the most important benefits include:
- Development of mental skills such as concentration, motivation, observation, self-confidence, achieved through focusing on calm breathing.
- Restoring vitality, developing endurance and stability through repetition of movements.
- Reduced stress and nervous tension due to the previous two benefits.
These benefits become noticeable due to the balanced flow between breathing exercises and physical movements. Yoga can be a fresh start to achieving successful change by inspiring you to set new goals and strive for excellence. Give yourself the opportunity to make these 7 yoga moves your next goal.
Make a routine (at your own pace - harmoniously) by doing these exercises every day. In a few weeks, you will see positive physical and mental changes.
And if you choose to participate in yoga classes, don't worry about your appearance or what you wear as long as your clothes are comfortable. Focus on what you want to achieve physically, mentally and spiritually.
Don't forget that everything you need for this new change in your life is right here in you. Start practicing and the implementation process will unfold! I salute the spirit in you!