Yoga for Men: Build Strength, Improve Performance, Increase Flexibility PDF
Preview Yoga for Men: Build Strength, Improve Performance, Increase Flexibility
CONTENTS Introduction The best workout you’re not doing Yoga myths: busted The 7 keys to yoga success Mindful exercise Start smart POSTURES STANDING Mountain Standing forward fold Half lift Half sun salutation Wide-legged forward fold Standing back bend Standing side bend Chair Deep squat Horse High lunge Warrior 1 Humble warrior Pyramid Revolved pyramid Warrior 2 Reverse warrior Side angle Triangle KNEELING Cat-cow Low lunge Runner’s lunge Runner’s lunge twist Half split Lizard BALANCE Aeroplane Warrior 3 Eagle Tree Standing bow Standing finger-to-toe SEATED Boat Butterfly stretch Seated twist FRONT-LYING Child’s pose Plank Downward-facing dog Upward-facing dog Side plank Low plank Cobra Sphinx Dolphin Full locust Thread the needle Pigeon Frog BACK-LYING Reclined twist Reclined figure 4 Bridge Hamstring strap stretch Inner-thigh strap stretch Outer-thigh strap stretch Happy baby Corpse WORKOUTS RESTORATIVE Lazy yoga Total-body soreness relief Back pain relief Upper-body recovery Leg-day recovery Knee and ankle pain relief RESTORATIVE AND STRENGTHENING Standing relief Posture fixer-upper Stiff neck relief Essential hip mobility STRENGTHENING Total-body strength Too much sitting Endurance for standing Foundational core strength Abs on fire Strong spine, strong body Basic shoulder strength and mobility Advanced upper-body work for bulletproof shoulders Hip strength and mobility essentials Strong hips challenge Active hip mobility for strength, power, and control Ankle mobility and injury prevention Balance for beginners Next-level balance Powerful twists PROGRAMMES 12 weeks for general fitness 12 weeks for athletic performance 16 weeks for a healthy spine and core About the author and acknowledgments INTRODUCTION Let’s get straight to it. How can you improve your fitness with yoga? Yoga helps guys like you to move, feel, and look better. I believe in a fitness-centric approach to yoga so you can learn the techniques, understand the benefits, and know what you should (and shouldn’t) be feeling in your body. That’s exactly what you get in this book. Yoga for Men was created with three types of men in mind, and there’s a very good chance you identify with one of these profiles. • You are an athlete or fitness enthusiast and know yoga can boost your performance. Yoga will complement your existing workout routine to make you stronger, improve your athletic performance, and prevent injury. • You have back, shoulder, or other joint and soft tissue problems, and you think yoga may be able to fix your body and help you avoid more serious problems. Yoga will strengthen the areas that cause daily aches, restore a functional level of fitness, and promote both physical and mental longevity. • You want a sustainable fitness regimen without the stress of high- impact exercise or weights, and you think yoga can make you stronger while being kind to your joints. Yoga will keep you active, build muscle, manage your weight, and help you feel great without the stress of cement pavements, plyometrics, or fast-paced weightlifting. This book gives you the knowledge and tools to begin an at-home yoga
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