Simple full-body yoga training for men

Lockdown or no lockdown, your body longs for movement. Many men suffer from pain and they often stop them from training. You will find the solution for aching or stiff muscles in some preferred yoga exercises and stretching poses that safely contribute to calming and rejuvenating and at the same time challenge your body. Regardless of whether you sat at a desk all day or have pulled out of a couch session to watch TV, you will get these simple exercises in motion in no time-you only need about 20 minutes of men for this yoga training. They also feel calmer. Win-win.

warming up

after a day at a standstill-or worse, one day while standing-your body has to be reset. But be careful, this should be done slowly to avoid the risk of injury and to help you get the best out of your fast training. There is nothing better than a series of repetitive movements to get them out of their repetitive non -movement. Do you see what we did there? Try a simple pranayama: go to the child's keeping (with your face down on the mat, your knees in your chest, the arms stretched out). Bend your knees from this position and slowly put your butt into the air, stretch one leg and then the other and roll up slowly into a downward dog.

complete body training

Here is a session that is worth shared in the group chat, and no, we do not suggest burpees. This is a downturning of plans that helps to isolate muscles that have become inactive during the lockdown: greet these arms, legs, butt and belly. Note the position of your arms and feet if you move from your warm -up to a fully downward -down dog. Make sure that there is at least one hip width between your feet and your arms lie directly under your shoulders. The hands are firmly on the mat, the fingers are spread. Hold your hands and feet relatively stable and carefully shift your weight forward so that you are naturally directed from the downward dog to a plank. If you exhale, move down to the downward dog. Move into your plank when inhaling. Repeat at least 10 times. Rest in children's pose as needed and breathe out through your nose and mouth.

the cooling

This is everyone's favorite part of the yoga practice. Yes, it is where you lie on the floor on your back: Savasana. Bring your next stage by adding a subtle but effective stretching of the side body: isolate the Serratus anterior (these muscles along your ribs and under your armpits). Lift both arms over your head and hold your wrist with your right hand. You can wrap index finger and thumb so that your fingertips touch. Then cross your legs on top of each other, right over the left. Grab up and left with your arms and legs so that your body forms a banana shape. Hold down for 30 seconds during the breathing and then let go. Repeat this on your left. After you have stretched your back on both sides, let go of your savasana. Let your palms open to the ceiling. Put your shoulders slightly and let your chest open gently. Close your eyes and breathe on for at least five minutes.

And there you have it: a full body yoga training that certainly builds up strength in your muscles and helps you to build cardiovascular power and break a little sweat.

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