7 Yoga Poses For Men To Improve Flexibility

In today’s busy life, stress and tension have become commonplace in our lives. For men, especially, finding ways to relax the mind and rejuvenate the body is essential for overall well-being. To achieve that mental peace and physical health, yoga is said to be beneficial.

Renowned celebrity trainer Anshuka Parwani shares seven everyday yoga asanas tailored for men to calm the mind and enhance flexibility.

1. Butterfly Pose/ Baddha Konasana:To do this pose, start by sitting down with a straight back and bring your feet closer to your hips. Interlace your fingers around the pinkie-toe side of your feet and press the soles together. For a deeper stretch, gently lean forward from your hips and extend your hands in front of you. Relax your legs and spine and let it stretch. Do it for at least 3 minutes while in bed in the morning. It’s a wonderful way to loosen up and energize yourself after a restful night’s sleep.
2. Bridge Pose/Setu Bandhasana: To do this pose, lie on your back and bend your knees, keeping your feet flat on the ground. Extend your arms out to the sides with your palms facing down. Keep your feet hip-width apart and your fingertips grazing the back of your heels. Slowly lift your hips off the ground without squeezing your glutes. Lengthen your neck by gently tucking your chin. Interlace your hands beneath you and press down to lift your torso. Relax your glutes and engage your quadriceps and hamstrings. Breathe deeply, lifting your hips higher if possible, to feel the stretch in your lower back and hip flexors.
3. Crescent Moon Pose/ Anjaneyasana:This pose helps in stretching arms, shoulders, neck, abdomen, quadriceps, and pelvic muscles. Start by keeping your right foot forward and your left knee on the mat. Make sure your right knee is directly above your right ankle, and your hands are resting on your right knee. Inhale deeply as you raise your arms above your head and keep them in check with your ears. Now, press your feet slowly and allow your hips to shift forward slightly. Hold this position for 1 to 3 minutes.
4. Squat Pose/ Malasana:This pose targets core muscles like the obliques and enhances everyday movements like bending and turning. It strengthens the spine and lower body while improving flexibility in the hips, knees, and ankles. It also prevents stiffness in the colder months.
5. Cobra Pose/Bhujangasana: The cobra pose, also known as Bhujangasana, is a key component of the sun salutation sequence. It helps in stretching and strengthening the body. This pose also helps in opening the chest, strengthening the back, and stretching the abdominal muscles. Additionally, it improves spinal posture, flexibility, and alignment.
6. Bhastrika Pranayama (With Arma Movement):Sit comfortably in a meditation pose with a straight back and shoulders relaxed. Make a fist and place your hands in front of your shoulders. Inhale deeply as you lift your arms vertically, opening your palms when your hands reach up. Exhale as you bring your arms down, making a fist again in front of your shoulders. Repeat this movement about 20 times.
7. Brahmari Pranayama:This pranayama involves a breathing technique. Sit upright and position your hands on your face: thumbs on each tragus, index fingers lightly touching the inner corners of your eyes, middle fingers on the sides of the nose, ring fingers above the lips, and pinkies just below. Apply gentle pressure, ensuring it’s light on the eyeballs. Perform at least 6 rounds for 3 minutes.