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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.

Best yoga poses for lower back pain

Male Wellness best yoga poses for lower back pain

Taking your back for granted leads to the displeasure of lower back pain. Relieving lower back pain with yoga is the now recognised as one of the best remedies. Some of the best yoga poses for lower back pain are very easy to do. The causes of back pain are various but if not addressed can develop into chronic lower back pain. ​Chronic lower back pain is one of the most common reasons people visit the doctor.

The risk of lower back injury and long-term back pain is higher in people who are obese. Also if you have poor posture or weak back and abdominal muscles. Many of the best yoga poses for lower back pain are easy to do. Doing them on a regular basis will relieve the pain in your lower back. To get the most benefit from the poses you should try to stay in them for 3 to 5 minutes. Focus on breathing slowly and deeply. This helps you manage any discomfort you experience while holding the poses.

Cat-Cow - Marjaryasana-Bitilasana

Cat-Cow is a very simple pose but hugely benefit in relieving lower back pain. It is also excellent for warming-up for your spine before any activity. The pose stretches and loosens back muscles . Doing Cat-Cow regularly develops postural awareness promoting better balance throughout the body. It brings the spine into correct alignment making it one of the best yoga poses for lower back pain. Try to do it at the end of the day as it is great for relieving back and neck tension.

How to do it: Start in a tabletop position with your shoulders over your wrists. Align hips over your knees and spread fingers wide. As you inhale, go into ‘cow’ position by lifting your head and tail-bone. Relax and let your belly drop towards the floor. As you exhale, come into ‘cat’ position by pulling your abdomen up. Round your spine toward the ceiling and tuck your chin in toward your chest.

Downward Facing Dog - Adho Mukha Svanasana

A classic yoga pose and one of the best yoga poses for lower back pain. This is because it targets tight hamstrings which are often a major cause of lower back pain. Another cause of lower back pain is poor posture. Downward facing dog pose opens the anterior chest wall and shoulders. These can become rounded through excessive desk work, resulting in back and neck pain. It is great total body stretch that targets the back extensors. The extensors are the large muscles that help form your lower back and support your spine.

How to do it: Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tail-bone up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.

Seated Forward Fold - Paschimottanasana

Yoga lower back pain seated forward fold

One of the best yoga poses for lower back pain if the pain is due to short or tight hamstrings. The seated forward fold will lengthen your hamstrings and release your lower back. It is a calming yoga pose that helps to relieve stress. It is important to keep your form throughout the pose. Avoid overreaching towards your feet and rounding your back. You should concentrate on reaching your sternum forward and lengthening the torso.

How to do it: Start seated with legs extended straight out in front of you. Keep your spine long, press the heels into the ground and flex your toes. Inhale deep and extend your arms upwards while sitting tall. Try to lift through the crown of your head. Slowly exhale and begin to fold forward over your legs, keeping the length in the spin. Lead with your heart until your hands rest on your shins, ankles, feet or toes. Continue to inhale deeply to find more length in the spine and front body. Deep exhales with help you go further into your forward fold.

Spinal Twist - Marichyasana C

Most yoga sequences will include a few spinal twists poses. These poses relieve tightness as well as helping to elongate the spine. They also improve posture and your breathing. A simple but very effective spinal twist that helps reduce lower back pain is Marichyasana C.

How to do it: Keep your left leg straight and bend your right leg so your foot is flat. Place your right hand on the floor behind you for support, like a tripod. Then twist from your waist and hook your left elbow over your right thigh. Another option is to grab hold of your right knee and twist to look over your right shoulder. An added benefit of spinal twists is that helps your digestion, so try it after a big meal!

Child’s Pose - Balasana

While it may look like you are resting, Child’s pose is actually an active stretch by elongating the back. The pose will stretch the low back and relieve pain. It also massages and tones the abdominal organs. Another benefit is that it stimulates digestion and aids the elimination of toxins.

How to do it: Start on all fours, keep your arms forward and sit back so your butt is resting above your heels. Hold and breathe deep, feeling the breath reach all the way into your hips. The more you extend in either direction, the more you’ll feel relief. Child’s pose is great to do before your go to sleep at the end of a long day. Its provides a fantastic back stretcher and is great for relieving stress.

These are some of the best yoga poses for lower back pain. The poses will help to relieve your lower back from pain and warm up your body. But remember when it comes to back pain, prevention is key to a long and pain-free life. Listening to your body is extremely important. Don’t force any posture that could cause injury. If your pain is extreme, you may want to seek medical attention.

If you suffer from lower back pain have you considered yoga for pain relief? Male-wellness appreciates your comments, feedback and questions on this topic or any others.

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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?