This document provides information about the benefits of yoga for men. It begins with an introduction to different types of yoga including hot yoga, vinyasa, ashtanga, hatha, power, iyengar, kundalini and kaiut yoga. It then lists 10 specific yoga poses that are beneficial for men, describing how to perform each pose. Finally, it outlines some of the key benefits of yoga for men, including improved sex life, prevention of injuries, muscle building, enhanced productivity, and boosted immune system.

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a presentation of
physical rehabilitation
and sport mediciene
topic:- yoga for men
by
Vikram singh
group:-Ma1501o
teacher:-liudmila vladimirovna
mel'nichenko

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Yoga
Yoga is a group of physical, mental, and spiritual practices
or disciplines which originated in ancient India. Yoga is
one of the six orthodox schools of Hindu philosophical
traditions. There is a broad variety of yoga schools,
practices, and goals in Hinduism, Buddhism,
and Jainism. The term "yoga" in the Western world often
denotes a modern form of Hatha yoga, consisting largely
of the postures called asanas.
The origins of yoga have been speculated to date back to
pre-Vedic Indian traditions; it is mentioned in
the Rigveda, but most likely developed around the sixth
and fifth centuries BCE, in ancient
India's ascetic and śramaṇa movements.
Statue of Shiva performing yogic meditation in lotus position

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Goals of YOGA
The ultimate goal of Yoga is moksha (liberation), although
the exact definition of what form this takes depends on the
philosophical or theological system with which it is
conjugated.
According to Jacobsen, Yoga has five principal meanings:
1.A disciplined method for attaining a goal;
2.Techniques of controlling the body and the mind;
3.A name of a school or system of philosophy
4.With prefixes such as "hatha-, mantra-, and laya-,
traditions specialising in particular techniques of
yoga;
5.The goal of Yoga practice.
Rules of Yoga
1. Focus on Your Breath
2. Bring a Yoga Mat
3. Wear Comfortable clothing
4. Show Up to Class
5. Embrace Bare Feet
6. Power Down Your Electronics
7. Non-comparison and Non-judgment
8. Bring a Sense of Humor

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9. Arrive on Time and Stay Until the End
10. Stay Relaxed
Types of Yoga
One of the aspects of yoga which makes it so popular is
its wide breadth of variety. There are numerous different
styles of yoga, so there really is something for everyone!
Hot Yoga
Hot yoga gets its name for the toasty temperatures in
which it’s taught. A hot yoga class is usually taught in a
room that is 35 degrees Celsius, so if you give this yoga
style a go, get ready to work up a sweat!

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Vinyasa
Like hot yoga, Vinyasa-style yoga is another great option
for an intensive work out. During Vinyasa flow
yoga classes, you’ll move at a quick yet steady pace
through a series of postures.
Ashtanga
Similar to Vinyasa, Ashtanga yoga also provides fast-
paced classes. Also known as ‘athletes-yoga‘, this style
will set you up for a fulfilling aerobic workout. During an
Ashtanga class, you’ll move through a series of specific
postures which are always done in a particular sequence.

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Hatha
When you’re just starting out with yoga, Hatha can be a
good choice. In a Hatha yoga class, you’ll hold each pose
for a few breaths to align your breathing pattern with
movements. This can give beginners time to settle into
new postures and get a feel for yoga at their own speed.
Power
Power yoga is a style which blends the quick-pace of
Ashtanga and Vinyasa with a more flexible sequence.
Unlike Ashtanga, during a power yoga class, you won’t
need to practise postures in a particular order. Instead, the

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sequence of your postures may switch up from one class
to another. This is great if you’ve learned the basic yoga
postures, want to work up a sweat, and are ready to
challenge yourself to learn some new poses.
Iyengar
Iyengar yoga focuses on using props to help you deepen
your yogic postures. When you attend an Iyengar class
expect to learn how to use props like yoga straps, blankets
and yoga-blocks. Using these props can be especially
handy if you’re finding it hard to settle into a particular

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pose. They are great for stabilisation so that you can
stretch out your muscles without fear of wobbling too
much or losing balance.
Kaiut
Kaiut yoga is a biomechanical yoga method designed by
chiropractor Francisco Kaiut to work with the modern body
and mind and deliver improved health and wellbeing. Life
is quite different today than it was thousands of years ago
when the yoga asanas were originally designed. This
method works from the joints to remove the restrictions in

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our systems that come from our sedentary lifestyle and
often overloaded minds. Kaiut Yoga is intentionally
designed to be accessible to all body types – male or
female, young or old, flexible or not.
Kundalini
Kundalini is one of the most meditative styles of yoga and
often involves chanting. This makes it great for relaxing
the mind and body after a stressful day.

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Yoga Poses for Men
Yoga is amazing for both the men and women – but there
are certain yoga poses that are very beneficial for men in
particular. . .
1. Utkatasana or Chair Pose
Chair pose or Utkatasana can be arduous even for the
extremely fit male. This pose builds strength in the ankles,
shoulders, quadriceps and glutes. It is also great for
building stability and stimulating the abdominal organs.
How to practice Utkatasana:
 Begin standing at the top of your mat with your feet
hip-distance apart
 Inhale your arms overhead and as you exhale, bend
the knees and lower your pelvis down as if you are
sitting on a chair
 Bring the weight into the heels, keep the core
engaged and the shoulders relaxed

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 Arms can remain at heart center, reaching overhead,
or reaching forward and parallel to the ground with
palms facing down
 Be sure to continue to breathe as you hold this pose
2. Navasana or Boat Pose
If you want to strengthen your deep core, your hip flexors
and spine . . . practice Boat Pose! This posture is
especially beneficial for men as it stimulates the prostate
gland, reduces tension in the pelvic region and aids the
digestive system.
How to practice Navasana:
 Lie flat on your back with your arms by your side and
keep your breath normal
 When you’re ready, inhale and lift both legs off the
mat – knees can be bent or straight to increase the
challenge
 Lead with your chest as you lift your upper body off
the mat and reach your arms skyward

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 Keep your core activated and spine straight
 Remain here for 15 to 20 seconds, or longer to
continue to build core strength
3. Uttanasana or Standing Forward Fold
Uttasana helps stretch the muscles, increase blood
circulation and relieve stress. It is a great pose for active
men to nurture themselves and reclaim their center. A
Standing Forward Fold invites the back body to open
including the hamstrings, calves and knees. This pose can
also relieve tension in the spine, neck, and back and
improve digestion.
How to practice Uttasana:
 Begin standing at the top of your mat, inhale arms
overhead. Exhale, hinge at the hips and bend forward
– allow your head to hang between your arms

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 If the hamstrings are tight – keep the knees bent and
rest your torso over your thighs as you hold opposite
elbows, or place a yoga block under your hands
 In either variation, be sure to keep the upper body
completely relaxed and heavy, which creates a deeper
opening of the back body
4. Adho Mukha Svanasana or Downward Facing Dog
Downward Facing Dog has become a staple in our yoga
practice, and for good reason! This pose appears simple
but can be very challenging. Down Dog gives the body
well-rounded benefits and specifically strengthens your
back, hips, calves, hamstrings, and shoulders.
It’s a great posture for men because it’s a full body stretch,
a great warm-up and also helps quiet the mind.
How to practice Downward Facing Dog:
 Begin in a tabletop position and tuck the toes as you
lift your hips up and back

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 Your wrist creases should be parallel to the top of the
mat and the fingers pointed forward
 Come onto the toes, bend the knees and lift your hips
towards the ceiling. With a flat back, slowly straighten
the legs to form an upside-down “V” shape
 Your head and neck are relaxed as you remain here
and connect to your breath
5. Anjaneyasana or Low Lunge
Low Lunge is fantastic for men because it allows the hip
flexors to open and a great way to practice balance. This
pose lengthens and strengthens much of the body
including hips, chest, spine, knees and ankles.
How to practice Anjaneyasana:
 Begin in Downward Facing Dog. Inhale and place your
right foot forward between your hands

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 Be sure your right knee forms a right angle by keeping
the knee over the ankle and the thigh parallel to the
floor
 You have the option to keep your left knee on the mat
or keep it straight and lifted
 Your hands can be placed on the mat, in prayer at
your heart or extended overhead
 Keep the inner thighs and core engaged to help keep
your balance
6. Setu Bandha Sarvangasana or Bridge Pose
It is not unusual for men to experience tight muscles
throughout the torso. Bridge pose can help tremendously
to open the upper body and release tight muscles. A
regular practice of Bridge pose will generate more space
in the chest, and also helps with insomnia, fatigue, anxiety
and headaches.
How to practice Bridge Pose:

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 Begin on your back with your knees bent and feet on
the mat, heels close enough to your seat that you can
touch them with your fingers, palms facing down
 Press your feet into the mat to use your legs to lift
your hips high
 Keep your knees close together and thighs parallel to
the floor. Arms continue to actively press into the mat
 Remain in this position for 30 seconds
7. Ardha Kapotasana or Half Pigeon Pose
Half Pigeon pose can be a challenge if you have tight hips,
but is also very beneficial for the hips. This pose helps you
find length in the hamstrings, glutes, adductors and hip
flexors.
Those who are active in a lot of physical activity and carry
heavy objects will greatly benefit from this pose. Half
Pigeon is a favorite among yoga practitioners because
when we open our tight hips, we are able to find relief in
other areas like the lower back.

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How to practice Half Pigeon:
 From Downward Facing Dog Pose, place your right
knee behind your right wrist, close to the edge of the
mat
 The right foot crosses toward the left side of the mat
 Allow your left leg to stretch back and slowly lower the
hips toward the floor
 If your hips are not square to the front and your right
hip is not on the mat, place a yoga block or blanket
under the right hip
 Straighten your spine by maintaining an Up Dog
motion through the chest
 Remain in this position for 1-2 minutes while you
breathe and release the tension
 Repeat on left side
8. Supta Padangusthasana or Reclining Hand to Big Toe Pose
Reclining Hand to Big Toe is a fantastic pose to allow a
slow and gentle opening of the body. In a reclined
position, we can really focus on our breath and releasing
tension. This pose opens the low back and hamstrings
and is helpful to those with high blood pressure. It also
helps to stimulate the prostate gland and improve
digestion.

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How to practice Reclining Hand to Big Toe:
 Begin on your back with the legs extended long
 Bring your right knee towards your chest, loop
a strap (or towel) around the arch of the right foot and
extend it toward the ceiling. If you don’t have a prop
available, just straighten into the leg as much as you
can comfortably
 Keep your shoulders on the mat and keep the left leg
relaxed on the floor
 Breathe here for a few minutes
 Repeat the sequence with the other leg
9. Virabhadrasana II or Warrior II
This pose is a great way to build full body strength.
Warrior II opens the hips, chest and shoulders and
strengthens the ankles, calves, and thighs.

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How to practice Warrior II Pose:
 Begin in Low Lunge with your right foot forward. Turn
your left toes towards the left side of your mat and
press your heel down
 Lift your torso and extend your arms out to make a “T”
shape
 Relax your shoulders and keep a 90 degree angle in
the right knee
 Hold and breathe for at least 30 seconds
 Repeat on the opposite side
10. Bhujangasana or Cobra Pose
This pose is great for the male athletes as well and
anyone who does a lot of physical work as it strengthens
the low back. Any sport that involves running, jumping or
dynamic movements generates tension in the low back.

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If we continue these activities and avoid stretching and
releasing tension in the muscles, this increases risk for
injury. Cobra Pose will help the male yogi find relief as well
as build strength in the spine.
How to practice Cobra Pose:
 Lie on your stomach with your legs extended long
 Keep the tops of your feet flat on the floor and
forehead resting on the ground
 Palms are flat on the ground beneath your shoulders
(for more intensity, you can keep them lifted)
 Press your legs and tops of the feet firmly into the mat
as you press the palms down and lift the torso,
straightening into the arms
 Keep length in your spine by lifting the chest up as
you find a gentle backbend

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Benefits of yoga for men
Despite its popularity, there’s one part of the population that
largely remains hesitant to do yoga - men.
There's no doubt about it: yoga is a booming business all over
the world, with more than 200 million active practitioners, and
more being added on a regular basis. However, despite its
popularity, there’s one segment of the population that remains
hesitant to grab a mat - men.
While women make up the majority of yogis, men can reap
tremendous health benefits by incorporating yoga into their
lives. So whether you’re a guy who’s skeptical about yoga, or a
woman trying to convince your significant other to give it a try,
here are some hard-to-ignore benefits men can gain from yoga.

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1. Improves sex life
I was going to save this benefit for later, but why make you wait
for the good stuff? Yes, yoga can boost your sex drive. A
2010 study in the Journal of Sexual Medicine said that yoga
improves all sexual functions in men, including desire,
performance, erection, and ejaculation control.
Yoga increases body awareness, which helps reduce anxiety and
increase blood flow to the genital area. It also helps rid the body
of toxins that affect sexual performance.
Men can boost their sexual experience through yoga by
engaging their pelvic floor through Mula Bandha. Improved
control of the pelvic floor can result in longer orgasms and
orgasms without ejaculation.
2. Prevents injuries
Men often experience various aches, pains, and injuries, whether
they’re athletically active or spend hours at a desk. Yoga can
help prevent injuries in numerous ways.
Yoga improves flexibility and range of motion, which helps
lengthen muscles and eliminate tightness and strains. Yoga also
improves joint durability by strengthening connective muscle
tissue. It also gives you better awareness of your body so you
can recognize subtle issues, such as poor posture, and correct
them quickly.

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3. Builds muscle
Think weightlifting is the only way to build muscle? Think
again!
Yoga uses natural body weight and resistance to build lean
muscle mass. Yoga lengthens muscles and tissue, which
improves blood flow. Better blood flow means more oxygen to
the muscles, which helps them recover faster so they can grow.
4. Enhances productivity
Yoga doesn’t only help men in the bedroom and the gym, it also
improves productivity at work.
Research found that after a 20-minute yoga session, people have
improved memory and inhibitory control, which enables them to
maintain focus, retain information, make confident work
decisions, and have more energy.
The meditation aspect of yoga also helps to improve focus.
Skeptical about meditation? These meditation myth-busters may
change your mind.
5. Boosts immune system
Whether it’s the flu or any other virus, yoga might be the best
remedy.
According to a study in research journal PLosOne, practising
yoga regularly helps boost immunity at the cellular level.
Researchers found that yoga causes rapid gene expression
changes, which improve the body’s defense system.

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6. Cuts healthcare cost
Many men hate going to the doctor or having health procedures
performed...well, don't we all? Regular yoga can prevent the
need for additional doctor’s office visits.
A study found that participation in stress-reducing activities
such as meditation and yoga could reduce need for health care
services by 43 percent. People who participate in yoga or similar
activities use fewer health care services.
Not only does yoga reduce stress, it also helps improve blood
pressure, heart rate, and oxygen consumption.
7. Challenges you
Be it climbing a mountain, running a 10km race, or learning a
new craft, challenges get the adrenaline going. Whether you're
trying to master a new pose, learn a new style of yoga, or just
trying to focus your mind during a hectic day, yoga can provide
its own challenges - both physically and intellectually.

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Conclusion
Yoga , as a mindfulness practice, can
help correct
basic limitations of the mind by
improving self
awareness, self control and self esteem.
The best way to understand Yoga is:
TRY IT OUT YOURSELF!
THANK YOU.
Vikram singh
group:- Ma1501o