Simple full body yoga workout for men

Lockdown or no lockdown, your body craves exercise. Many men suffer from pain and this often prevents them from training. The solution to sore or stiff muscles can be found in some favorite yoga poses and stretching poses that are sure to help soothe and rejuvenate while challenging your body. Whether you've been sitting at a desk all day or pulled yourself out of a couch session to watch TV, these simple exercises will get you moving again in no time - this yoga workout will only take you about 20 minutes men. It also makes you feel calmer. Win-win.

The warm-up

After a day of standing still – or worse, a day of standing – your body needs to 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 like a series of repetitive movements to get you out of your repetitive non-movement. See what we did there? Try a simple pranayama: Get into child's pose (lying face down on the mat, knees into chest, arms outstretched). From this position, bend your knees and slowly stick your butt in the air, straighten one leg and then the other, slowly curling into a downward facing dog.

Complete body workout

Here's a session worth sharing in the group chat, and no, we're not suggesting burpees. This is a downward plank rep that helps isolate muscles that have become inactive during lockdown: say hello to those arms, legs, butt and stomach. Note the position of your arms and feet as you move from your warm-up to full downward dog. Make sure there is at least hip width between your feet and your arms are directly under your shoulders. The hands are firmly on the mat, the fingers are spread. Keeping your hands and feet relatively stable, gently shift your weight forward to naturally transition from downward dog into a plank. As you exhale, move into downward dog. As you inhale, move into your plank. Repeat at least 10 times. Rest in Child's Pose as needed and continue breathing through your nose and exhaling through your mouth.

The cooling down

This is everyone's favorite part of yoga practice. Yes, it's the one where you lie on your back on the floor: 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). Raise both arms above your head and hold your wrist with your right hand. You can wrap your index finger and thumb so that your fingertips touch. Then cross your legs over each other, right over left. Reach your arms and legs all the way up and to the left so your body forms a banana shape. While breathing, hold for 30 seconds and then release. Repeat on your left side. After stretching your supine position on both sides, release into your savasana. Allow your palms to open up to the ceiling. Slightly hunch your shoulders and allow your chest to open gently. Close your eyes and continue breathing for at least five minutes.

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

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