"Basketball is an endurance sport, and you have to learn to control your breath; that's the essence of yoga, too. So, I consciously began using yoga techniques in my practice and playing. "
Kareem Abdul-Jabbar
Frequently, I see that it's men who need yoga the most. They have stiff lower backs, poor posture, tight hips, calves and hamstrings from golfing, lifting weights and most of all, stress.
I find it ironic that more men don't practice yoga, especially since it was originally practiced by men only. I encourage men to take up a local yoga class regularly or even get a DVD to do it at home. Although, the main perk of going to a group class is the extra attention you get from the instructor, therefore avoiding injury. If you don't feel comfortable going to group classes then get private yoga lessons to start. Anyone can do yoga so give it a try.
Here are some yoga poses for men. Keep in mind, just as if you were lifting weights, breathing is the most important part of yoga. You want to breathe in through your nose and out through your nose; deepening your inhalations and elongating your exhalations. Also, another important tip, do not push yourself to the point of injury. There is no perfect yoga pose, only your perfect pose. On that note, if your body is really stiff only goto the place where you get a good stretch.
1. Sun Salutations (Warm up)
Start warming up your muscles with a few rounds of sun salutations.
I actually encourage you use this a warm up for any sport your playing or even before you go to the gym.
Sun Salutes warms up the fascia (the protective casing which surrounds your muscles) preventing injury.
Here's a video I found online of Surya Namaskar A (sun salute A).
I encourage your do 3-4 rounds. Make sure you are breathing with each movement as well.
2. Warrior 2 Pose
Start with your legs about 3 1/2 - 4 feet apart and your hands on your hips. (depending on your height: taller people should step wider).
Turn right foot so your toes are pointing to the top of your mat.
Turn the left foot in about 90 degrees so your toes are also moving towards the top of your mat. Keep pressing the outer edge of your left foot into the mat though.
Line up the right foot heel with the arch or heel of the left foot (hands are still on your hips).
Exhale and bend your right knee so your thigh is parallel and the knee is directly over the ankle. Try to move your knee towards the baby toe of the right foot, we want external rotation here. (DO NOT let your knee move past your ankle. If your knee is past the ankle take your stance wider.)
Breathe in and bring your arms at shoulder height, palms facing down. (To release the shoulders here before you sink into your pose, turn palms up and then back down.)
Keep your arms stretching away from the space between your shoulder blades.
Press your tailbone down, equally press through both feet, sink your hips and focus your dristi (gaze) at the right middle finger.
Breathe deeply for 10 breaths and then switch sides.
Benefits of Warrior 2
Strengthens and stretches your groin, chest, lungs, shoulders, legs and ankles
Stimulates your abdominal organs helping with digestion
Increases stamina
Relieves backaches
Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis and sciatica
3. Triangle Pose (you can move straight into this post from Warrior 2 by straightening the leg)
Start with your legs about 3 1/2 - 4 feet apart and your hands on your hips. (depending on your height: taller people should step wider).
Turn right foot so your toes are pointing to the top of your mat.
Turn the left foot in about 90 degrees so your toes are also moving towards the top of your mat. Keep pressing the outer edge of your left foot into the mat though.
Line up the right foot heel with the arch or heel of the left foot (hands are still on your hips).
Breathe in and bring your arms at shoulder height, stretching away from the space between the shoulder blades.
Exhale and extend over the right leg dropping your hand to your shin. (you can bend the right leg slightly if needed)
Extend your left arm straight up and focus your dristi (gaze) at the right middle finger.
Try to stack the hips here, moving your left hip under your right. Now, reach your chest away from your lower back. (you want to imagine as if your body was between two panes of glass)
If you want to move deeper and without sacrificing your alignment, start by moving your hand down to your ankle or to the floor.
Breathe deeply for 10 breaths and then switch sides.
Benefits of Triangle Pose
Stretches and strengthens your thighs, knees, ankles, hips, groins, hamstrings, calves, shoulders, chest, and spine
Stimulates your abdominal organs and improves digestion
Helps relieve stress
Relieves backaches
Therapeutic for anxiety, flat feet, neck pain, osteoporosis and sciatica
4. Downward Facing Dog Pose
Start in a push-up position, also known as plank pose. (Make sure you're breathing here.)
Spread your fingers wide (this is very important) and make sure you hands are shoulder width apart.
Your back should be flat with your buttocks moving towards your heels. Go ahead and let your chest move forward here slightly.
Exhale and lift your hips toward the sky with your knees slightly bent. Lift your tailbone away from the back of your pelvis.
Let your chest melt open here with your shoulders moving down the back.
Keep your heels are moving towards the floor (if they don't touch that's ok).
Move your thighs back, lift your tailbone and if you're comfortable begin to straighten your legs.
Let your chin reach toward your chest and breath here for 10 breaths.
Feel free to walk your dog by bending one knee and pressing the opposite heel towards the for and alternating.
Your can even try lifting one leg, coming into three-legged downward dog and then lifting the opposite leg.
Have fun looking at the world from a new perspective in this pose.
Benefits of Downward Facing Dog Pose
Calms your brain, relieving stress and mild depression
Energizes your body
Stretches and straightens your shoulders, hamstrings, calves, arches, arms, legs and hands
Helps prevent osteoporosis
Improves digestion
Relieves headache, insomnia, back pain and fatigue
Therapeutic for high blood pressure, asthma, flat feet, sciatica and sinusitis
5. Wide Legged Forward Fold
Start with your legs about 3 1/2 - 4 feet apart and your hands on your hips. (depending on your height: taller people should step wider).
Turn both feet in, so you are slightly pigeon-toed and bring your hands to your hip creases.
Lift your inner arches of your feet by drawing up on the inner ankles while pressing the outer edges of your feet and ball of the big toes firmly into the floor.
Engage your thigh muscles by drawing them up.
Inhale, lift your chest making the front torso slightly longer than the back.
Exhale, with a flat back, folding at the hip crease and extend begin leading with your heart center. Move the crown on the head towards the floor, keeping the spine long eventually bringing your hands to the floor directly under the shoulders.
RELAX your head here, you can shake it "yes" and "no" to release tension.
Inhale, come up on the finger tips, look up at the horizon with a flat back and pull your heart center away from your lower back.
Exhale, folding with a long spine bringing your fingertips between your feet once more.
Take a few more breaths and then, exhale, lift your tailbone, bend your elbows and lower your torso and head into a full forward bend.
You can stretch the back off your hamstrings deeper by slightly shifting forward and moving your hips over your knees.
There are many variations of this pose. You can try twisting by bringing your right hand the outside of the left calve or ankle, then gently lengthen your spine. You can also interlace your hands behind your back to stretch the shoulder blades and and trapezius muscle. Again, it's important you let your neck release here.
Benefits of Wide Legged Forward Fold
Strengthens, tones and stretches the abdominal organs, spine, inner and back legs
Calms the brain
Relieves mild backache
6. Pigeon Pose (my favorite!)
Start on your hands and knees in a table position.
Slide the right knee forward toward your right hand. Angle your right knee at two o'clock.
Slide your left leg back as far as your hips will allow, bringing the top of the foot to the mat, full leg extended.
Hands are by your hips on the floor as you try to keep your hips square to the floor. (I recommend putting a folded towel or blanket under your right hip to help square the hips.)
Come up on your fingertips and lengthen your spine.
If you're not feeling a deep stretch in your right glute, slide the right foot forward--little by little--toward your left hand. With practice, bring your foot parallel with the front edge of your mat.
Your right thigh should have an external rotation, and your left thigh should have a slight internal rotation. This keeps pressure off the knee cap.
Depending on how you feel, you will be upright on your hands while sinking the hips forward and down.
If you feel good here and want to move deeper fold forward resting on your forearms.
You can even try bringing your chest on the floor with the arms fully extended in front of you or stacking your fists and resting your forehead on them.
To completely release in the hips and lower back continue to breathe deeply. Stay in this position anywhere from 10 breaths to five minutes.
Benefits of Pigeon Pose
Stretches your thighs, groin, psoas, abdomen, chest, shoulders, and neck
Stimulates the abdominal organs
Opens the shoulders and chest
The hips are a HUGE storage depot for stress so really embrace this pose
10 minutes here will release all tension in the lower back
Enjoy and don't forget to breathe!
"Yoga is 99% practice and 1% knowledge." ~Sri Krisha Pattabhi Jois
