25 Nov Yoga Flow for Men
We hope that you have enjoyed the blogs that we have written this months on Men’s health. We have covered Mindful Drinking, Staying Hydrated, Skincare, and One on One Yoga.
Men’s health is very close to my own heart, given that my own Father passed away from prostate cancer.
So, this is a time to bring awareness to health issues that affect men disproportionately and focuses on getting men to become aware of problems they may have or could develop, and gain the courage to do something about it.
Our fathers, partners, brothers and friends face a health crisis that isn’t being talked about. Men are dying too young. We can’t afford to stay silent!!
Yoga Flow For Men builds ruthless mobility while bulletproofing your core, back, and shoulders.
According to a new annual survey ACSM Health & Fitness Journal, Yoga Flow for Men is a key health and fitness trend for 2019!
Both regular gym exercise and yoga help you maintain the muscle mass you have and continue to add more. Movement and weight-bearing exercises keep bones healthier for longer. While the breathing techniques (pranayama) and balance gained from Yoga can help you to make your work outs more effective.
Yoga Flow For Men can help if you have the following problems, especially after a hard workout:
Problem: Core Strength and Lower Back Pain
If you’ve ever experienced back pain, you’ve probably been given the advice to strengthen your core. That wisdom is logical—building up the muscles in your trunk, back, abdomen, hips, and legs means that your spine is better supported.
How yoga can help: Yoga can help you build core strength and flexibility in your spine, and these two things can go a long way toward remedying back pain.
Tips for your yoga practice: it is best to avoid forward folds or any pose that causes your spine to round, especially if practiced by a beginner, as this can exacerbate the issue by squeezing the disc more. Instead, focus on backbending poses and poses that challenge your abdominal muscles and strengthen your hips.
Problem: Blood pressure
High blood pressure is one of the most common ailments that affect adults. Rapidly transitioning from standing upright to folding forward can exacerbate dizziness, a common symptom of low blood pressure and a side effect of common medications for high blood pressure.
How yoga can help: Some studies show that regular yoga can lower blood pressure, so a routine yoga practice will help.
Tips for your yoga practice: As you move, avoid transitions that put your head below your heart, and opt out of sequences that require you to move quickly from standing to forward folding.
How yoga can help: If your asthma is provoked by exercise, yoga is a good fit, since with yoga your heart rate stays relatively low.
Tips for your yoga practice: Keep in mind that in some classes yoga teachers use essential oils or incense to enhance the students’ experience. While this is a lovely intention, if you are asthmatic, strong scents can be triggering. It’s appropriate to ask in advance if these types of scents will be used in class and to request that they be omitted. Calling ahead to verify this may be the wisest choice.
Yoga Flow For Men
Follow the directions for one move, and then “flow” directly into the next move. Complete all four moves to finish one flow.
Breathing rules: Try to inhale and exhale on a 4-count for the entire flow.
Do 5 to 10 flows daily.
Standing Forward Fold
Stand tall with your shoulders drawn back and ribs pulled in.
Inhale to reach high; then exhale as you fold your body to the floor by extending forward from your hips and bending your knees as much as you need to in order to touch it. Now straighten your legs as much as your hamstrings allow.
Inhale and rise to standing, bending your knees as needed to keep your spine straight. Do this three times.
Then, from a forward fold, do a half fold: Extend your chest, letting your hands slide up onto your shins, and keep your back straight.
Then lower back down into a forward fold. Repeat two more times.
High Plank Downward-Facing Dog
From the half fold, exhale as you step back into a high-plank position.
Push your tailbone toward your heels, extend your chest, and brace your core. Your index fingers should point forward, and your upper arms should wrap outward to broaden your chest. Inhale, lift your hips, and push your butt up into the air.
Press down evenly with all 10 fingers (keep your thumbs grounded) and draw energy up your arms and your spine to help elevate your pelvis as you push your rear up. Draw in your rib cage and press your legs back. Extend your heels away from your toes and push them into the floor. Take three to five deep breaths.
Bending your knees in downward dog is okay. Push away the floor with your hands and heels.
Chaturanga Upward-Facing Dog
From downward-facing dog, inhale and rock your body forward into a high-plank position.
Align your shoulders, hips, and heels, keeping your core and quads engaged. Exhale and roll forward onto your toes; your elbows should stay close to your body as you lower yourself, pushup style, until your upper arms are parallel to the floor.
Now inhale as you roll your toes under so that the tops of your feet come in contact with the floor. At the same time, press away from the floor as you lift through your belly, extend your chest, and roll your shoulders back to transition into upward-facing dog.
Keep your hips and thighs off the floor.
Broaden your chest and draw your shoulders away from your ears.
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ACSM Health and Fitness Journal https://journals.lww.com/acsm-healthfitness/Fulltext/2017/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2018__The.6.aspx