Yoga Basics for Men

Introduction
I want to thank you and congratulate you for downloading the book, “Yoga Basics For Men”.
This book will help you get started on yoga especially if you are a man and have been thinking that
yoga is for women only.
What comes to mind when you think about yoga? For most people, the first thing that comes to mind is
people doing out-of-this-world poses. However, this is not what yoga is all about. Yoga is a
combination of body and spiritual exercises and techniques designed to cultivate unison between your
body and mind, and help you gain oneness with the universe.
In simpler terms, yoga uses relaxation techniques, meditation, breathing, diet, and body exercises to
make the body stronger and healthier. Yoga exercises help you live a healthier lifestyle by facilitating
weight loss, improving blood circulation, boosting flexibility, and relaxing your anxious mind.
Although yoga seems gender biased, i.e. as a modern practice, modern yoga seems to have a larger
feminine following, both men and women can adopt yoga in a bid to achieve a deeper connection with
their mind and improve optimal health.
The key to beginning yoga is starting with easy, short poses until you become accustomed to long
hours of advanced yoga exercises.
In men, Yoga builds muscles, relieves stress, strengthens the heart, improves libido, as well as fights
colds and flu. This book will outline how any man can integrate various yoga asanas into his daily
life to grow physically, spiritually, and emotionally.
Thanks again for downloading this book, I hope you enjoy it!
 Copyright 2015 by _________Sarah James___________ - All rights reserved.
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Table of Contents
Introduction
Yoga 101: Yoga, And Its Immense Benefits For Men
The Basic Yoga Session
Warm-up Exercises
Standing Poses
Sitting Poses
Twists
Supine And Prone Poses
Inverted And Balance Poses
Backbends
Finishing Poses
27 Basic Yoga Poses For Men
Standing Yoga Poses
Seated Yoga Poses
Kneeling Yoga Poses
Balance Poses
Prone Yoga Poses
Upright Prone Poses
Supine Yoga Poses
Conclusion
 Yoga 101: Yoga, And Its Immense Benefits For Men
It is without question: the popular notion of yoga as a wellness practice is highly biased towards the
feminine gender; thus, despite knowledge of its immense benefits, most men are reluctant to indulge in
a practice society highly considers feminine in nature.
Well, here is the News flash: Yoga is not gender specific; nor is it religion specific. Yoga poses
immense benefits to the entire human species irrespective of gender, age, level of flexibility, fitness,
etc.
For today’s metropolitan male, yoga holds immense benefits. Some of these benefits include:
Builds muscle
Cardio, weight lifting, and other high intensity workouts can help build muscle. On the other hand,
yoga widens the range of motion, and helps increase access to muscle fibers, an effect that allows
substantial enlargement in various muscle groups. When cells enlarge, it results into enlargement of
muscles, referred to as hypertrophy.
Physical fitness experts often advice athletes to practice yoga combined with weight lifting to activate
ignored muscle sections such as the serratus inerior located under the armpit and over the side of the
rib, and helps stabilize the shoulders. Yoga can help pop up your abs by making this muscle pop up.
Minimizes workout injuries
Men undertake rigorous workout programs in a bid to gain more lean muscles and burn belly fat.
Yoga sessions allow you to assess yourself when performing the practice; this in turn reduces the
occurrence of injuries on routine activities, or during weighted exercise sessions. With flexible and
well-stretched yoga muscles, you can heal and recover faster after weight training or other workout.
Builds energy and boosts recovery
Yoga warms the body, boosts muscle recovery, thus preventing the occurrence of DELAYED ONSET
MUSCLE SYNDROME (DOMS).
Exercising produces toxins or metabolic waste that moves from the muscles into the blood stream.
Toxins can be easily broken down and flushed out through proper hydration and deep breathing which
supplies oxygen to the muscles. Thus, you should stretch to realize benefits that can’t be achieved in
gyms, especially for athletes who only need proper stretching and hydration to keep the body working
optimally.
Yoga builds energy and strength. Its burst of energy comes from the long deep breaths that supply
oxygen to the muscles, together with boosting the ability to focus on workouts. Consistently practicing
yoga boosts strength through improving the stretch receptor called Golgi tendon organ. The receptor
acts as a safety mechanism and can sometime shutdown to hinder muscle injuries. Stretching through
yoga allows the muscles to workout freely without shutting down as a response to stretched tendons.
The higher the Golgi tendon organ threshold you have, the more intensely you can train to greater
strength gains.
Calms your mind
Are you depressed or feeling fatigued after hours of cardio or strength training? Yoga can help
relieve various physiological conditions such as clinical depression, without the need to use anti-
depressants. The practice also calms the mind and helps you sleep better and for longer, while
stimulating the brain function. Compared to other aerobic exercises such as walking or jogging, yoga
achieves better results in a few sessions of practice.
Boosts your sex experience
The ability to satisfy your mate in bed can boost your confidence as a man and strengthens your
relationship. Actually, yoga can minimize anxiety attacks during love sessions and boost your
awareness and confidence.
The practice of yoga also boosts the production, and release of arousal hormones, and increases the
supply of blood to the genital areas. Yoga also boosts a woman’s experience in the bedroom. For
women, yoga strengthens the pelvic floor muscles, resulting in powerful orgasms, and greater
lubrication.
Relieves stress
Research shows that men are more likely to get stressed or depressed due to day-t0-day challenges
and demanding obligations. When practicing yoga, the relaxation and tensing of muscles together with
the mindful awareness of the physical sensations helps you relax.
Yoga works to relax your mind and create calmness that you cannot achieve with other workout
programs. According to research studies, 8 weeks of yoga practice fights insomnia and improves
quality of sleep. Thus, in addition to training your body and achieving flexibility, yoga trains your
mind to work from reality.
Helps you become more flexible
When it comes to sports such as soccer, golf, tennis, or other athletic games, flexibility is a key issue.
Yoga physical postures and sequences have a few spiral twists that allow for the loosening of the
joints that constitute the spine. Practicing yoga can make you flexible for golf swing or tennis games,
and improve digestion and detox.
Helps you smell better
It’s a fact, yoga can improve body odor. Yoga is an important step in detox or waste removal; its
regular practice can be as effective as deodorants. When you practice yoga, you sweat a lot and
breathe in and out repeatedly. Sweating and breathing out assists eliminate toxins accumulated in the
body, thus facilitating you to smell and feel better. Detox facilitates a cleaner body, and makes you
more focused and confident.
It protects your heart and fights flu
Heart health helps you live a longer life, and prevents conditions such as stroke, heart attack, or even
death. Practicing yoga ha benefits such as lowering your blood pressure, eliminating bad cholesterol,
fighting stress, and other factors that cause heart disease. For instance, the corpse pose, or Savasana,
fights hypertension to a bigger margin compared to lying on the couch.
Yoga also boosts immunity at a cellular level because it influences your gene expression and combats
diseases like flu. The exercise can bring immediate flu relief even before you leave your mat.
 The Basic Yoga Session
Practicing yoga entails doing a set of certain poses that depend on your skills or experience, health or
injuries, as well as flexibility. If you’re a beginner yogi, it’s advisable to begin with warm-up
sequences and progress to basic yoga poses or sequences.
You can try a few easy yoga poses such as seated twist, forward bend, triangle, cobra, cat, down dog,
or mountain. Once comfortable with these easy poses, you can progress to other, more demanding
yoga poses.
Your basic yoga session shouldn’t take long. Nonetheless, it must comprise of the following in their
exact order.
 Warm-up Exercises
These exercises serve to warm up your body in readiness for safe transition into the practice of yoga.
As a beginner, you require warm-up poses before commencing the exercising. Yoga exercises ideal
for warm up are those that open your shoulders muscles, the groin, lower back, the hips, and spine.
 Standing Poses
These poses align your feet and body; they open the hips, strengthen your back, stretch your legs, and
boost your range of movement. The poses also yield other benefits such as improving blood
circulation, facilitating digestion, and weight loss.
 Sitting Poses
Sitting poses infuse with the breath as well as prana to offer you calmness and quiet feeling to help
you revitalize from a pose. The poses play an important role in shaping your legs and buttocks, boost
vitality, and flexibility to the spine.
 Twists
These poses help release tension from your spine, sooth backaches and align the shoulders for more
flexibility. Twist exercises boost circulation of blood alongside other nutrients in your body to
benefit the inter-vertebral discs.
 Supine And Prone Poses
The exercises eliminate any accumulated tension from your abdomen, and help increase your spine
mobility. Supine and prone poses restore strength in your arms, legs, back, and release the groins and
hips.
 Inverted And Balance Poses
As the name suggests, these poses defy gravity to create coordination, boost stamina and strength,
increase grace, agility, and poise. These exercises also boost your focus and concentration as you
maintain silence during the poses.
 Backbends
These poses help better the functionality of the kidney and the adrenal glands. Backbends also help
reduce tension from the shoulders and pelvic girdle, to facilitate spine’s mobility.
 Finishing Poses
Finishing poses form the last part of basic yoga poses; these poses aim to help you cool down and get
back to the ground. For instance, you can adopt a relaxation pose such as Savasana. Just rest on your
back and then consciously relax the body for about 5-15 minutes and practice a short-seated
meditation in order to integrate your yoga practice and get back into the ordinary world.
 27 Basic Yoga Poses For Men
Yoga poses fall into different classes depending on the poses you adopt. There are standing or seated
poses, kneeling poses, supine and prone poses, balance poses as well as arm variations and
transitions.
That said; let’s examine the most basic yoga workouts for men:
 Standing Yoga Poses
Let’s discus each pose in detail:
Mountain Pose

This pose promotes balance and helps focus your attention to the present moment. To practice this
pose, follow these steps:
Stand tall and place the feet together, ensuring to ground down evenly through the feet. Lift up through
the crown of the head.
Then lift the thighs and lengthen up through the four sides of the waist. In doing so, elongate the spine;
and breathe easy.
Chair Pose

The chair pose strengthens the legs, upper back, and the shoulders.
Begin by getting into a mountain pose, and then raise your arms to reach up through the fingers.
Now sit back and assume you’re sitting on a chair. Shift weight towards the heels, and then lengthen
through your torso.
Warrior One

Start from a downward-facing dog pose and then put the right foot forward between the hands.
Now turn the left heel in and raise up both the arms and torso as you inhale. Ensure that the heel of
your front foot is in line with the back of the back foot’s arch.
Keep the front of the knee just directly over your ankle. Ensure to face both your hips forward and
then draw the tailbone down as you pull your ribs in.
Make sure that the hip’s back is facing forward not outward, with the back of the feet being around
45 degrees as opposed to 90.
Repeat the warrior 1 pose on the other side of the body.
Triangle Pose

The triangle pose boosts balance, exercises your inner thighs and hamstrings, to allow your body to
expand. The pose may appear tough at the beginning especially if you’re not flexible.
Stand with your feet wide apart and turn the left toes in slightly to rotate the right thigh open.
Continue until you get the right toes pointing directly to the side.
Ground through the feet and pull the thighs up, while keeping the legs straight.
Spread your arms wide at shoulder height, roll your front thigh open, and hinge at the front of the
hips.
Lengthen the spine to the direction of the front foot.
Release the bottom palm to your front ankle with a yoga block positioned outside your front ankle.
Alternatively, you can sit on a chair.
Warrior II Pose

The Warrior II pose calms, and relieves a troubled mind, boosts stamina, and can strengthen the legs
and ankles.
Stand with your feet wide, about 3 ½ -4 feet apart.
Now turn your left feet in gently, and turn the right foot out 90 degrees to the side.
With the arch of your back foot, line up the front heel and bend the front knee 90-degrees. Use the
second toe to track the knee to protect your knee joint.
Stretch through the straight back leg and ground down into the back foot.
Reach your arms out to shoulder height, with the shoulder blades positioned down and the palms
wide.
Now gaze over the front fingers.
Standing Bow Pose

When performing this pose, the blood moves from one side of the body to the other, and back again,
which boosts blood circulation. It also strengthens your lower spine, boosts elasticity, and makes the
upper thighs and abdominal wall stronger.
With the palm facing out, turn the right hand and thumb to the wall. The elbow should touch the side
of the body.
Pick up the right foot by your ankle and lift the left arm to the ceiling. Place the fingers together with
the palms facing the front.
Place the hips and shoulders square to the mirror, as you stand tall. If you are a beginner, extend the
right shoulder and the arm away from your side and squeeze your grip.
Lower the body downwards and reach the arm forward to the direction of the front mirror.
Kick ‘BACK’ not ‘UP’ and allow the right shoulder to go back. Maintain the right knee placed behind
the right hip. Looking in front of the mirror, the right hip should turn slightly back and the feet should
grow out of the top of the head.
Now lower the upper body down until your stomach is parallel to the floor.
Place the chest on a higher level than the stomach, and the left arm higher than the chest, to finish the
back bend.
 Seated Yoga Poses
Seated Twist Pose

The seated twist is a powerful stretch you can practice after long durations of sitting at your office
desk. It helps work out the back, hips, and shoulders.
Start by sitting on the ground or carpet with your legs extended.
Now close the right foot over the outside of the left thigh and bend the left knee.
Ensure the right knee faces the ceiling, and keep the right hand on the ground behind you. This helps
stabilize your body.
Position the left elbow to the outside of the right knee. Then twist to the right as far as possible as you
move from your abdomen.
Ensure both sides of the butt are on the ground. Repeat the pose on both sides.
Bound Angle or Butterfly Pose

This pose stretches your groins and inner thighs. The forward bend in this pose creates a cool and
calming effect.
Sit on the floor, with knees bent but opened wide to resemble a book. Connect the soles of the feet as
you sit upright.
Position your fingertips onto the ground directly behind you. Now lengthen up through the spine.
Alternatively, you can hold onto the ankles and hinge forward at the hips. In case your inner thighs
feel tight, sit up on the blankets.
Boat Pose

The pose strengthens your spine as well as the hip flexors. When you involve the hands, this pose also
makes your shoulders stronger.
Sit with the legs extended in front of you, and then progress to press the hands into the floor. Press
them just behind the hips as you point the fingers to the front.
Lean to the back slightly, and lift up through the chest to prevent the back from rounding.
Breathe out as you bend the knees, and lift the feet from the floor until the thighs are about 45 degrees
from the ground.
Slowly straighten the legs.
Once you are at a comfortable position, lift the arms from the ground and place them in front of you.
Keep them parallel to the floor while the palms face each other.
As you breathe out, lower the legs and arms, and get out of the pose.
An improved way of performing this pose to achieve a neutral shape of your spine is keeping the
knees bent once the hamstrings are tight. You can also lift the arms overhead to achieve a more
intense workout.
 Kneeling Yoga Poses
Half-Split Pose

The pose helps stretch the groins, hamstrings, and thighs, and can work as a great workout to achieve
tightness in the legs especially if you’re a runner.
Start from the Downward-Facing Dog, with palms strongly grounded, and the hips lifted up and back.
Take a few breaths, and bend the knees. Lift the heels to open up through the back of the legs.
As you breathe out, step the right foot forward between the hands, and lower down onto the left knee.
Release the top of the left foot onto the floor.
Flex the right foot, to come up to the heel and extend the toes towards yourself. Start to straighten the
right leg as much as you can manage.
Ensure the hips remain square and stack over the left knee. Breathe in to lengthen the spine and
breathe out as you fold over your right leg.
As you reach the chest forward, draw the right heel back, and draw the shoulder blades down your
back, and from the ears.
Maintain the pose for about 5-10 breaths. Then tuck the left toes under, plant your palms and get back
into the beginning pose.
Once ready and relaxed, repeat on the other side
Low Lunge Twist Pose

This asana opens the legs, groins, spine, shoulders, and the hips.
Start in the downward dog pose.
Round the right knee toward the nose, and step the right foot between the hands.
Release the back knee to the floor. Plant the left palm onto the floor in line with the right foot, just
under the shoulders.
Lift the right arms towards the ceiling, and take 3-5 breaths. Once relaxed, repeat the pose on the left
side.
In case your feet can’t make it between the hands from a low lunge, take a hold of the right ankle
using the right hand and position the foot forward.
 Balance Poses
Half Moon Pose

This pose strengthens the outer hips and legs. It helps stretch the inner thighs and hamstring, and
improves your concentration.
Begin in the triangle pose.
Bend the front knee, as you track it using the second toe.
Step up the back foot in, and walk your bottom hand about 12 inches in front of you.
Line up your thumb using the pinky toe as you shift your entire weight to the front foot. Lift the back
foot from the floor.
Strongly Reach to the back leg in the direction of the wall behind you as you raise up the top arm.
Rotate the chest to the ceiling to challenge your balance, and then gaze up at your top hand.
Tree Pose

The pose boosts focus and balance. It strengthens the arches of your feet alongside the outer lips.
Begin in the mountain pose and bend one knee. Bring the foot into your upper inner thigh using one of
your hands.
Alternatively, bring your feet to the shin below your knee, or use a nearby wall for the balance.
Press into the foot you’re standing on and lengthen up through your head’s crown.
Eagle Pose

The pose strengthens the calves, ankles, and thighs; it helps stretch your arms, shoulders, and upper
back. The Eagle pose facilitates concentration or focus through improved coordination and balance.
Stand in a mountain pose and slightly bend your knees. As you balance on the right foot, lift the left
foot up and cross the left thigh over the right.
Ensure the left toes face the floor, then press the foot back. Hook the top of the foot just behind the
lower calf as you balance on the right foot.
Stretch the arms forward, parallel to the floor and move the scapula to spread wide across the back
of the torso.
Cross the arm in front of the torso so the right arm is above the left; now bend the elbows.
Tightly fit the right elbow into the crook of the left, and lift the forearms in a right angle to the floor.
Ensure that the back of the hands face each other.
Press the right hand to the right alongside the left hand to the left. Here, the palms should face each
other, while the thumb of the right hand should pass in front of the left hand’s little finger.
From this pose, press the palms together as much as you can bear, then lift your elbows up and stretch
the fingers to the direction of the ceiling.
Maintain the pose for about 15-30 seconds, and unwind the arms and legs to get into mountain pose.
Reverse the arms and legs and repeat for a similar duration
Crow Pose

This pose strengthens the abs, arms, and wrists. It may pose a challenge at first but, with a few trials,
you should manage.
Start in the downward facing dog pose and walk the feet forward for the knees to touch the arms.
Carefully bend the elbows as you lift the heels from the ground. Position the knees against the outside
of your upper arms.
Maintain the legs pressed against the arms, and the abs engaged.
You can also leave the toes on the floor, or lift them off and hover. Ensure that you keep them tucked
tight and that you place the heels very close to the butt.
Once ready, push the upper arms against the shins and draw the inner groins deep into the pelvis to
facilitate the continuation of the lift.
 Prone Yoga Poses
Pigeon Pose

The quad stretch pose opens the shoulder and the chest.
In a push-up pose, place the palms under the shoulders.
Place the left knee onto the ground and position the left heel by your right lip.
Press the hands to the ground and sit back, with the chest lifted.
Alternatively, try lowering the chest near the ground for a better stretch. Repeat the pose on the other
side.
Child’s Pose

This pose relaxes you as you breathe into your back; it relieves neck and back pains as it stretches the
thighs, ankles, and hips.
Sit upright on your heels and roll the torso forward.
Bring the forehead to rest on the ground just in front of you.
Lower the chest to the knees as close as possible, while extending the arms forward
Hold the pose as you breathe into the torso.
Exhale and release to get deeper into your fold
Superman Pose

The Superman pose strengthens your legs, arms, shoulders, chest, and the glutes. Such exercises make
your back flexible, boost circulation, and increase your energy levels.
Lie on your belly, with the toes placed flat on the floor. Reach the arms out to the sides as you place
the palms facing down flat on the floor.
Slightly scoop the tailbone under, and bring the legs together. Breathe in and lift most of your body
off the mat as much as you can bear.
Draw the hands by the hips. Breathe out as you lift the chest and upwards from the floor.
Press your feet into the ground and open the shoulders. Take some time to feel extended, and then lift
yourself higher.
Maintain the pose for eight breaths before lowering your body.
Cobra Pose

This pose makes your back stronger and opens the chest.
Place your hands on the floor in front of you in a sphinx pose.
Gradually straighten the arms in a bid to form a full extension of a cobra
Bring the shoulders away from the ears, as you keep the pelvis and the toes on the floor.
 Upright Prone Poses
Plank Pose

This pose strengthens the core, promotes stability, and strengthens the abdominals.
Start from the downward facing dog pose, and then shift forward until your shoulders stack over your
wrists.
Reach the heels back, and at the same time, lengthen the crown of your head forward.
Ground down into your hands, and pull up through your arms. Spread the collarbones from your
sternum and lift the body to stabilize the pose.
Low Plank/ Four-Limbed Staff Pose

Begin from a plank pose and gently shift forward

Bend your elbows around 90-degrees as you place the arms parallel to the ground. Ensure to support
yourself through the palms and spread your collarbones wide.
Lift the shoulders from the floor and continue to pull the front ribs into the spine.
Lift the upper thighs to the direction of the ceiling, and reach the tailbone located towards the heels
gaze forward.
The pose is useful as a part of sun salutation; it stabilizes and strengthens your triceps and
abdominals.
Downward Facing Dog Pose

This pose opens your shoulders, stretches the hamstrings, and lengthens the spine. It also creates a
calming effect because your head is directly below the heart.
Start on all fours, and then walk your hands about one palm length in front of you.
Tuck your toes and lift the hips up to lengthen your spine. In case you are not flexible enough, keep
your knees bent to bring your entire weight back into the legs.
Press into the hands, and firm the outer arms; reach the upper thighs back towards the wall behind
you.
Upward-Facing Dog

This pose can demand a lot of strength; but you can manage it after a few trials. Start with your feet
hip-width apart and the arms width apart. Exhale and progress with these steps:
Using your arms, slowly lower your body down until the elbows form a 90-degree angle.
Using your toes, tilt the body forward and roll over the toes until the top of your feet are flat on the
floor.
Inhale and straighten the elbow making sure the thighs, knees, and torso lift from the floor.
Ensure only the hands and feet touch the ground; look forward past the tip of your nose.
After a few seconds exit the pose and exhale.
Mastering this pose is easy. Press firmly down using your feet, and continue to draw the chest through
your arms. As you pull the shoulders down the back, lift from the center of the heart.
Modified Downward Facing Dog

This pose opens the shoulders, stretches the hamstrings, and lengthens the spine. You achieve this
without forcing your entire weight on the upper body.
Place your hands onto the back of a chair while your palms are placed shoulder-width apart.
Then step back to align the hand under the hips, and ensure you create a nice right angle with the
body. Your spine should be parallel to the floor.
Then proceed to ground through the feet and then lift through the thighs. In order to lengthen the sides
of your torso, reach the hips away from your hands.
Firm your outer arms in as you lengthen through the crown of the head.
 Supine Yoga Poses
Yogis normally practice these poses on their backs; supine yoga poses are a very effective way to
finish off your yoga practice. The poses help fight stress, and boost flexibility allowing you to adapt
them into your yoga practice.
Her are several Supine yoga poses
Bridge Pose

This pose opens your chest and stretches the neck and spine. The pose also reduces anxiety, calms the
mind, and boosts digestion.
Begin at a lying position with your knees bent, arms at the sides, and the feet flat on the floor. Keep
the feet parallel and hip-width apart and stack the heels under the knees.
Roll the upper arms open to expand your chest. Through your outer upper arms, ground and root down
into the heels. Continue this until you reach the knees forward to lift the hips from the ground.
Shake your shoulders under the chest and interlace the fingers. In case your shoulders are tight, try
holding onto the side of the yoga mat. This should help you create more space.
Corpse Pose

This easy pose relaxes your entire body. This gives you enough space to achieve the benefits of this
pose.
Lie with your face facing upwards towards the sky or the ceiling; separate the legs and allow your
feet to splay apart.
Position your arms along the sides, and allow the palms to face up
Keep the eyes closed and relax.
Forward Fold Pose

This pose opens the back of your legs, facilitating spine decompression. The pose also helps in the
transportation of fresh blood from the heart into your head.
Get into the mountain pose.
Hinge from your hips, exhale, and then fold over forward. Keep your spine as straight as you
possibly can.
Allow the head to hang heavy, and relax your jaw. Keep the feet hip-width apart or alternatively, try
to make the feet touch if you’re comfortable with that.
Be aware, keeping the spine straight is more efficient compared to keeping the legs straight.
Bend the knees to maintain a straight spine. The chest should touch the thighs. Don’t lock the knees
but rather, keep them soft.
 Conclusion
With the information obtained in this book, you now know that you can actually practice yoga even if
you are a man. Now you can lose weight and build muscle with yoga.

Thank you again for downloading this book!

I hope this book was able to help you to learn about yoga for men and how to get started with yoga.
The next step is to get a yoga mat and start with simple yoga poses then build up from there.

Finally, if you enjoyed this book, would you be kind enough to leave a review for this book on
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