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Men who do Yoga Over 50 benefit in many ways

Yoga Over 50 for Men

Age should not be a barrier to stopping you from adding yoga into your life. Yoga focus is holistic health and spiritual growth. This is achieved by doing physical postures, breathing exercises and meditation. Yoga for men over 50 is very beneficial as it is a very safe activity. It is very effective in keeping the mind and body in good health. You will benefit from doing yoga in the following ways;

  • Providing Regular Exercise
  • Assisting Injury Recovery and Rehabilitation
  • Reducing Anxiety and Stress
  • Keeping your Mind Sharp
  • Sustaining Sexual Wellness

Providing Regular Exercise

Most styles of yoga combine balance, flexibility, and strength. These are the core to effective exercise. Unlike other exercises such as running and weight training, yoga is a low-impact activity. This means you are less likely to get injured from doing it. Men doing yoga when over 50 involves a lot of strength training. Using your own body weight and not adding weight, lessens the likelihood of injury. It is also very efficient as many of the poses work or more than one part of your body as well as activating your core. The variety yoga offers means that it works for most training goals. You should still build up a sweat for a cardio workout or to lose weight.

Regular exercise is highly beneficial for your health and yoga can help in many ways. It will lower your risk of heart disease and lessen symptoms of depression. If you suffer from headaches or diabetes, yoga over 50 for men is very beneficial. Yoga can also relieve some of the pain from arthritis and some forms of cancer.

Assisting Injury Recovery and Rehabilitation

If you are struggling to recover from an injury or rehabbing from surgery, yoga can assist you. For men doing yoga over 50, regular practice will also protect them against future injuries. Yoga is also excellent in identifying the unseen areas that can develop into chronic or long-term problems. Poor posture can develop into serious medical conditions that may result in surgery.

Bridge Pose Man Yoga Over 50

Yoga combines deep stretching and breathing. Learning to breathe properly is a surprising advantage of doing yoga over 50. Revising the way you breathe you will provide optimal conditions for all your muscles to recover. Holding yoga poses for 5 minutes or longer provides intense but restorative benefits. Tight, sore or inflamed muscles, tissues, fascia, and joints respond well to yoga. 

Reducing Anxiety and Stress

You are at an age where there is still a lot going on in your life with lots of responsibilities. Additionally need to support your family, not just children but even grandchildren. You also have a career, mortgage and lots of bills and expenses! Yoga over 50 empowers men to manage multidimensional responsibilities. Handling responsibilities without anxiety or getting stressed is good for your health. You will have more energy and feel more empowered to deal with difficult situations. Doing yoga over 50 focuses your attention through breathing, lessening anxiety when the pressure is on.

Keeping your Mind Sharp

There is no argument that physical activity keeps the mind sharp as you age. Men who do yoga over 50 will be combining balance, flexibility, and strength throughout their practice. The poses need you to focus your mind and delivers many long and short term benefits. Studies have shown that regular yoga improves your brain’s accuracy and speed. Yoga also strengthens brain function and help stave off cognitive decline. In a 12-week long study, volunteers who did yoga improved memory and mood to a greater degree than those who performed conventional brain training.

Sustaining Sexual Wellness

​The physical practice of yoga will ensure that you have a body that your a more comfortable with. The physiological characteristics will mean you are more relaxed and focused. Doing yoga will help you become more present in the moment and not striving for an end goal. Yoga for men over 50 combine this mindset with confidence in your body. So being more relaxed can only lead to to a more intimate and joyful connection with your partner. Sex is more than the physical experience, just as yoga is more than physical exercise. With both activities, an important and powerful mental and spiritual component is present. With sex, a powerful emotional component is always present.

Yoga has a lot to offer for men over 50, but I appreciate that starting can be slightly intimidating. I would not recommend jumping into a 90-minute hot yoga class! First steps would be to a health check to ensure you have no physical ailments or conditions that would stop you from practicing.

There are many online videos that have workouts designed for beginners and older practitioners. If you want to find a studio to attend a class, make sure it has beginner classes and that all the instructors are certified and qualified. When attending your first few classes, it is good to arrive early. You can have a quick chat to the instructor where you can discuss any modification or props you may need. Finally, you can opt to sit in a resting child’s pose during more challenging postures. Look forward to seeing you in class, Namaste!

Male-wellness appreciates your comments, feedback and questions on this topic or any others.

6 Beginner Yoga poses for Men

beginner yoga poses for men

Starting something new for the first time can be intimidating. For most men heading to a yoga class would be an uncomfortable experience. Yoga has a reputation as a practice just for woman and most classes you visit will reflect this. Doing beginner yoga poses for men at home before attending a class will help relax you. Below are 6 beginner yoga poses for men which are a great introduction to the practice. Start by holding each pose for 1-2 minutes while focusing on breathing deeply and smoothly. I would recommend doing them at home 2 or 3 times a week.

Downward Facing Dog - Adho Mukha Svanasana

Downward facing dog is one of the most important beginner yoga poses for men. It is a staple of many of the popular yoga styles and is part of the Sun Salutation sequence. The pose will strengthen your shoulders, back, hips, hamstrings, calves, hands and wrists. Its brings the attention to all of those tight areas that usually challenge men. Internally the downward dog improves heart circulation, furthermore helping to reduce stress. As a result it is hugely beneficial if you have high blood pressure.

How to do it: Start with your palms down on the floor shoulder-width apart and your feet hip-width apart. Curl your toes, lift your hips to the ceiling and form an upside-down “V,” with back flat. Press down through palms and elongate from the hands to the hipbone. Finally to bring more length to your spine, add a slight bend in your knees which will encourage more full-body circulation.

Upward Facing Dog -  Urdhvamukha shvanasana

beginner yoga poses for men upward Facing Dog

Man doing Upward Facing Dog

One of the more physically demanding beginner yoga poses for men. It is great for warming up the muscles as this stretch and will get your blood flowing. The focus of the posture is to open your chest and also strengthen the back and arms. Highly recommended if you sit behind a desk or a car wheel for far too many hours. In addition the pose has benefits if you have breathing difficulties. Also the Up Dog aligns the spine and invigorates the kidneys and nervous system.

How to do it: Lie face-down on the floor with your thumbs under shoulders, legs extended with the tops of your feet on the floor. Tuck your hips downward as you squeeze your glutes. Finally keeping your shoulders down, push up and lift your chest off the ground. Relax and repeat. Focus on pushing through the hands as this lengthens the body and brings the wrists, elbows, and shoulders into alignment. Avoid collapsing weight onto the wrists as this can be painful and will negatively impact the chest, neck and shoulders.

Crescent Lunge - Anjaneyasana

This is a dynamic pose that stretches and strengthens the lower and upper body, while creating stability and balance. Regular runners will appreciate this beginner yoga pose for men as it refines subtle strength and balance, especially in the core and the legs. When you do the crescent lunge correctly you will experience expansion in the front of the body which increases energy and reduces fatigue.

How to do it: From down dog, place one foot forward between your hands, stacking the front knee over the front ankle, feet hip distance apart—basically in a low lunge. Keep your back knee solid but always with a slight micro-bend, and keep the ball of the back foot on the floor. Finally press your back heel toward the wall behind you keeping the heel lifted enough so as not to injure the Achilles tendon.

Warrior 1 - Virabhadrasana

​This is an awesome pose as it develops concentration and balance. It is a essential beginners yoga pose for men as it improves circulation and respiration and energises the entire body. It helps build the muscle around the thighs and knees providing more stability and protection to sensitive joints.

How to do it: Stand with your legs three to four feet apart. Turn out your right foot 90 degrees and your left foot in slightly. Keeping your shoulders down, extend your arms to the sides with your palms down. Lunge into your right knee 90 degrees; keep your knee over your foot and don’t let it go past your toes. Aim your focus over your hand for as long as you like then switch sides. 

You may have some difficulty in lining up the front heel with the arch of the back foot. If you feel unbalanced, widen your stance or raise the back heel. Challenge yourself by holding this pose for 10-15 breaths, your shoulders will definitely feel the burn!

Bridge pose - Bandha Sarvangasana

beginner yoga poses for men bridge pose

Man in bridge pose

If you experience shallow breathing it can make some physical activities more challenging. As a beginners yoga pose for men, Bridge done on regular basis can make a huge difference. The pose will open the upper body and reduce the tightness you have around the torso. Bridge is also fantastic for the hips and opening the pelvis, helping to undo some of the damage caused by sitting too much. Bridge pose is an ideal warm-up for more intense back-bends as it builds core and lower body strength. It lengthens and strengthens the spine, energises the body, and stimulates the endocrine and nervous systems.

How to do it: How to: Lie on the floor with your arms at your sides. With your knees bent, press your feet into the floor as you lift your hips. In addition clasp your hands under your lower back and press your arms down for support. Finally lift your hips until they are parallel to the floor as you bring your chest to your chin. It is important to roll the shoulders back but not to overstretch the neck so lift the tops of the shoulders slightly toward the ears and push the inner shoulder blades away from the spine. Please do not perform this pose if you have a neck or shoulder injury.

Yoga Squat - Malasana

You can actually do squats away from the gym as there are many benefits, physically and internally. Even though it is a beginners yoga pose for men, yoga squat represents the epitome of balance and strength. It incorporates stretching while providing focus to your breathing. Furthermore doing it  regularly you will experience internal change, purifying and relaxing the entire body. You will work the the quadriceps, hamstring, glutes, and calf muscles of the legs as well as strengthening the lower back and core. 

The yoga squat done properly and consistently will rehabilitate the flexibility in legs and knees and offer relief if you have lower back pain. It also provides stimulation of the abdominal internal organs, sex glands and purify the spleen.

How to do it: Stand with your feet parallel and slightly wider than your hips. Bend your knees and lower your seat toward the floor. Keep going until your hips are lower than your knees, and keep your spine vertical. If your heels come off the floor, likely from tight Achilles tendons, place a rolled-up blanket or towel under them for support. Finally straighten your spine upward and relax your shoulders. Hold for eight full breaths. 

Squatting can be difficult to begin with and if this is the case you can use the following option: Sit on the front edge of a chair seat, thighs forming a right angle to your torso, heels on the floor slightly ahead of your knees. Lean your torso forward between the thighs. Place one hand on the floor between the toes if you cannot balance with both hands up. Place a folded blanket under your heels if they do not touch the floor.

Please try these beginner yoga poses for men and let us know how you find them. Male-wellness appreciates your comments, feedback and questions on this topic or any others.

Awesome benefits of Yoga for Men

Man yoga headstand benefits of yoga for men

If you enjoy personal training or playing sports yoga has a lot to offer you. The benefits of yoga for men when playing sport or training are:

  • Personal training and playing sports
  • ​Preventing and recovering from injuries
  • ​Managing mental health issues and improving well-being

Personal training and playing sports

Doing yoga on a regular basis has many benefits for men. The long held western view of yoga being just for women is changing. There are 3 main areas where the benefits of yoga for men are prominent:

  • Yoga challenges your entire body
  • Excellent compliment to your training schedule
  • You will be healthy as well as fit
  • Great for weight loss for all sizes

Yoga challenges your entire body

​Training with regular weight equipment and machines have some problems. A major issue is that they only focus on one or two areas of your body. Over time the equipment and machines will become less effective. As a result you become accustomed to the repetitive actions. Consequently you try increasing the weight or doing more reps but over time the benefits lessen. You may be growing or strengthening some of your major muscles but many are being forgotten. The result is that your body will become unbalanced. This leads to more injuries and possible long-term structural damage.

​Yoga challenges the whole body. It requires full support from the cardiovascular, skeletal, muscular, and endocrine systems. The benefits of yoga for men is that yoga poses align your body in positions that need support. Yoga also requires that you use many more muscles and you use your own body weight as resistance. Exercise that challenges your entire body is more challenging and reduces possible injuries.

Excellent compliment to your training schedule

Research supports the view that strengthening the core improves balance and stability. The benefits of yoga for men is improvements in balance, control and core stability. Adding yoga workouts to you other training or sporting activities is encouraged. In time you will gain more control in your stabilising and synergistic muscles. Add yoga poses into your training programs as substitute for core workouts. Yoga sequences also work great as active recovery in other training sessions.

men training benefits of yoga for men

You will be Healthy as well as fit

​No doubt another aspect that attracts men to yoga is the desire to achieve a “yoga body. If you do yoga on a regular basis you will realise that being healthy goes much deeper than the way you look. You don’t just need the strength but also you want pain-free movement and flexibility. A benefit of yoga for men is that you gain more confidence in your body. You know it will support you in any physical endeavour. ​Yoga widens your range of motion and increases access to more muscle fibres. It does this by allowing for more substantial hypertrophy in any given muscle group. An example of this is the yoga push-up which is a precise, contained movement.

Great for weight loss for all sizes

​The benefits of yoga for men are significant for weight loss. No matter your starting size you will see results by practicing yoga regularly. Deep abdominal breathing is a major part of yoga. It activates the parasympathetic nervous system. This helps in lowering the levels of cortisol, a hormone that forces your body to hold on to belly fat.

​Preventing and recovering from injuries

Getting injured while playing sports or training is a very frustrating experience. We are living in a society where a culture of work hard play hard is the norm. Unfortunately this has resulted in many more work and leisure related injuries. There are many benefits of yoga for men in preventing and recovering from injuries. Regular yoga practice will ensure your body is strong and ensure you have the protection in:

  • Combating lower back pain & maintaining good posture
  • Cultivating a strong immune system
  • Managing muscle soreness
  • Restoring energy levels

Combating lower back pain & maintaining good posture

Lower back pain is a common symptom that affects many men. Lifestyle is one of the main reasons why you may suffer from this increasing affliction. You need to work to support yourself and your family. Office jobs requires you seating at a desk for 7 plus hours a day. You sit down when you eat and commute to work. When you get home from work you seat on your comfy sofa to relax and unwind. It turns out your day is a marathon of sitting down! Many men end up with shortened hamstrings and illiopsoas muscles. and puts excessive strain on the lower back.

The daily routines of the modern lifestyle impacts your posture. The key to maintaining correct posture is good alignment of the upper body all the time. The back should be straight with your shoulders squared and relaxed. Keep your chin up, chest out, and stomach in. Very much like a straight line. The benefits of yoga for men is that regular practice will make you much more aware of your body. You will start to break away from bad habits that impact on your posture. Yoga is fantastic for correcting postural faults and imbalances in the body

Cultivating a strong immune system

If you have an active and busy lifestyle getting sick is a difficult pill to swallow. Everyone gets sick at some point but you want to give your body the best chance of avoiding illness. If you are unfortunate and do get ill you want to be able to recover as soon as possible. There are of course medicines that help you recover. You may prefer natural healing products that provide extra defence against some illnesses. Unfortunately they don’t help improve the body’s immune system.

Regular yoga practice strengthens the immune system at the cellular level. It does this by changing actual gene expression. Another one of the benefits of yoga for men is in improving your internal defence system. Yoga does this by flushing the body of toxins, particularly if you do any form of hot yoga (i.e., Bikram). This type of yoga fuels a mock “fever” within the body and toughens the immune system defence.

Managing muscle soreness

​A benefit of yoga for men is that it encourages more stretching. By not stretching you are increasing the likelihood of sore muscles over the next few days. Warming down after a tough training session or a competitive sporting match is vital. Unfortunately many of us skip this which increases recovery times. Yoga is hugely beneficial in working out stiffness from other sports or training. When muscles are fatigued they fill with lactic acid. Yoga stretches and releases tension which helps flush lactic acid away. You can also do many yoga poses and sequences in your warm-up. Having well stretched muscles will prevent injuries as well as reducing soreness.

Sport injury benefits of yoga for men

Restoring energy levels

​Having an active or busy lifestyle can result in you not have the energy for sports or training. Many yoga styles and classes are physically or mentally challenging. But afterwards you generally don’t feel that your body has lost all its energy. Instead, it actually increases your energy levels and vigour. You will feel more aware and revitalised and promote healing within the body. Regular yoga will help you develop a mindfulness. This will teach you a better awareness in understanding your body’s limits.

Managing mental health issues and improving well-being

​The many benefits of yoga for men which are not physical. Yoga will helping you manage mental health issues and improving your well-being. Yoga benefits men by positively impacting their mental health and well-being by:

  • Reducing stress and managing anxiety
  • Boosting brain function
  • Improving self confidence
  • Keeping cravings at bay

Reducing stress and managing anxiety

​Today’s fast-paced culture that can add stress and anxiety to your life. Your mobile phone is ringing, your boss wants to talk to you and your partner wants to know if you have paid the bills. Yoga has been proven to help reduce stress, lower blood pressure and lower your heart rate. Yoga helps you slow down and be mindful. It teaches you relaxation and breathing techniques that promote calmness . Regular yoga practice combines physical and mental disciplines to the body and mind. This can help you relax and manage stress and anxiety.

Boosting brain function

​Yet another of the benefits of yoga for men isn't visual and takes some time to appreciate. Yoga holds the power to transform our minds as much as it does our bodies. Research proves that 20 minutes of yoga per day is a huge benefit to the brain. Yoga can act as an instant cognitive boost. Besides scaling back stress and anxiety, yoga keeps your mind focused on a single task. This often results in improved brain functions for many men. It promotes increased brain waves and better mental clarity. This compares better to almost any other form of exercise—including running. The key: connected body and breath movement.

The brain benefits of yoga for men

Improving self confidence

​By stretching your yoga muscles regularly you will increase body awareness and self-confidence. Consequently when you are confident you give off a warm, magnetic energy. This makes people feel really comfortable in your presence and improves interactions. Confidence is trusting in your decisions and believing in your abilities. A final benefit of yoga for men is being okay with your limitations. Yoga will keep your humble and appreciate your precious life.

Keeping cravings at bay

​Changes in lifestyle and work has seen men’s waistlines expanding at an alarming rate. For lots of men, fast food and ready meals are a too large part of their diet. Sedentary desk jobs involve spending eight plus hours in an idle, unnatural position. You develop bad habits and find it easier to eat lunch at your desk. You also tend to have more sugary snacks to deal with the boredom or stress of any particular day. Another benefit of yoga for men is helping you stay in the present moment. You pay attention to what is going on with you, right now.

Yoga is a very open activity run by very well qualified teachers. They are always open about their knowledge and experiences. They will give advice and provide many alternative poses throughout their classes. Yoga will increase your flexibility, endurance and muscle strength.

Are you aware of these physical and non-physical benefits that regular yoga can provide? Are you struggling to prevent or recover from injuries? Have you considered giving yoga a try?