Easy full-body yoga workout for men 

Easy full-body yoga workout for men 

Lockdown or no lockdown, your body craves movement. Many men suffer from aches and pains and these often deter them from working out. The solution for sore or stiff muscles can be found in a few favourite yoga exercises and stretching poses that are sure to help calm and rejuvenate while also challenging your body. Whether you’ve been sitting all day at a desk or dragging yourself out of a TV-watching couch session, this set of easy exercises will get you moving again in no time – you’ll only need about 20 minutes for this yoga workout for men. Plus, it will help you feel calmer. Win-win.

The Warm Up

After a day of being stationary – or worse, a day of standing – your body needs a reset. But be careful, this should be done slowly to avoid the risk of injury and to help you get the most out of your quick workout. There’s nothing better than a set of repetitive movements to get you out of your repetitive non-movement. See what we did there? Try some simple pranayama: move into child’s pose (lying face down on the mat, knees into your chest, arms outstretched). From this position, bend your knees and slowly stick your bum into the air, stretch one leg, then the other, slowly curling up into a downward dog.

Complete Body Workout

yoga-workout-for-men-down-dog

Here’s a session worth sharing on the group chat and no, we’re not suggesting a set of burpees. This is a downward dog to plank repetition that will help isolate muscles that have gone dormant during lockdown: say hello to those arms, legs, bums and tums. As you move from your warm up into a full downward dog, notice the placement of your arms and feet. Make sure you have at least a hip’s width between your feet and your arms are directly under your shoulders. Hands are firmly on the mat, fingers spread apart. Keeping the hands and feet relatively stable, gently shift your weight forward to naturally transition from downward dog into a plank. On exhale, move to downward dog. On inhale, move into your plank. Repeat at least 10 times. Rest as you need to in child’s pose, continuing to breathe through the nose and out through the mouth.

The Cool-Down

This is everyone’s favourite part of the yoga practice. Yes, it’s that one where you lie down on the ground on your back: savasana. Take yours to the next level by adding a subtle but effective side body stretch: isolate the serratus anterior (those muscles along your ribs and under your armpits). Lift both arms over your head and grab a hold of your wrist with your right hand. You can wrap your index finger and thumb around so that your fingertips are touching. Then cross your legs one over the other, right over left. Reach your arms and legs all the way up and over to the left so that your body creates a banana shape. Hold while breathing for 30 seconds, then release. Repeat on your left side. After completing your supine side stretch on both sides, release into your savasana. Allow your palms to open up to the ceiling. Tuck your shoulders slightly and allow your chest to open gently. Close the eyes and continue to breathe for at least five minutes. 

And there you have it: a full body yoga workout that is sure to build strength in your muscles while also helping you build cardiovascular strength and break a little sweat.

The Yogamatters Men’s Collection has made-to-last T-shirts and shorts that will help support your yoga journey. Shop for all of the yoga essentials you need. Browse through our best-selling yoga mats, bolsters, props and blocks here.

 

 

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