Home // Men’s Health Tips // Activity // Get the Benefits of Yoga without Going to Class

Get the Benefits of Yoga without Going to Class

by | May 18, 2014 | Activity, Mental Health

You don’t actually have to go to class to get the health benefits of yoga. Just practice these 3 simple stretches and a breathing technique.

 

Use your Ujjayi (U-JY) Breath.

You can switch to this type of breathing whenever your feeling stressed or angry, not only that but it can also increase your respiratory efficiency when exercising.

How:

Take a slightly deeper inhale then normal through the nose with your mouth closed, hold for a second and then exhale through your nose while constricting your throat muscles, it should be noisy almost like a “haaaaah” sound.

 

Stretch

You can call it yoga or you can call it stretching, doesn’t matter. The point is that the older you get the less flexible you become, if you don’t take action now, eventually your going to be a little hunched over man.

Forward Fold (or less formally: bend over!)

How:

  • Begin with your feet hip width apart and toes pointed forward
  • Next lead with your forehead to maintain a straight back, hinge at the hips.
  • Try to keep your knees straight but if you can’t don’t worry about it (keep practicing and you’ll get there)
  • You can hold onto your elbows or try to bring your hands toward the ground. Try to stay here for at least a minute.
  • Works: Hamstrings, Calf muscles and Lower Back

 

Spinal Twist

How:

  • Now that you can forward fold, lets add on.  While in your forward fold cross your arms over your chest with a hand on each shoulder. Now look over your right shoulder towards the ceiling, hold for 30 seconds and return to center. Now repeat on the left side.
  • Works: Helps to maintain a healthy spine and alleviate back pain

 

Lunge

How:

  • Come into a regular lunge position on the right side with your front knee bent 90 degrees over the foot. Left knee is on the ground and back toes are tucked under so your heel is off the ground.
  • Now while keeping your back straight sink into your hips (or bring them forward) you should begin to feel a deep stretch in the back quadriceps.
  • If you want to go really deep into this stretch have someone assist you by (very slowly!) drawing your foot up towards your but.
  • Works: Quads, Hip Flexors
Don't Change Much
Don’t Change Much

Do You Like This Blog?

As a national charity, we depend on your donations to provide our services to Canadians. Every contribution counts.

Your Donations Make a Difference

Donate

Your contribution will further men’s health programming, tool development, and research.

Don’t Change Much is a movement inspiring men and their families to lead healthier lives. With reliable information and easy tips, we know every guy and their family can make small changes that will have a big impact on their health.

More From

Activity | Mental Health

How to Get Rid of Back Pain Simply by Sitting or Standing

This blog is part of a 3-part series on health tips to relieve back pain: 5 Simple Stretches that Blow Lower Back Pain AwayHello sex, goodbye back pain! Back pain is the best...said no guy ever. With four out of five Canadians suffering from severe back pain at some...

Deep Breathing: The Easiest Way to Keep Stress at Bay

Deep Breathing: The Easiest Way to Keep Stress at Bay

If you had $1,440 in your wallet, would you spend just one of those dollars to instantly feel healthier and happier? Of course, you would! The thing is, you don’t actually need a loonie or any cash at all to achieve this effect. All you have to do is spare a SINGLE...

Hello sex, goodbye back pain!

What do Charles “Huggy Bear” Huggins, Jack “The Hammer” Szostak, and Frederick “The Fredster” Banting all have in common? Besides being Canadian and having goofy nicknames, which we totally made up, all won the Nobel Prize in Medicine. If it were up to us, a team at...

3 Tips to Reduce Stress: Pandemic Life with the Whole Family

These days, life is anything but normal. It feels like no one ever leaves the house because of COVID-19. Living in a multi-generational South Asian home, the kids are running around, and the parents are ranting about something. It comes to a point where your stress...

What Bike Should You Get? Different Types of Bikes Explained

What Bike Should You Get? Different Types of Bikes Explained

So you’ve decided to take advantage of the many benefits of riding a bike. Well played, sir, well played. There’s only one tiny problem: you don’t own a bicycle or yours has collected dust and you’re curious to know if it’s still the right bike for you. We can help...

5 Simple Stretches that Blow Lower Back Pain Away

From an appreciation for things that bounce to a love of explosions — the bigger the better — guys have plenty in common. But millions of Canadian men share something else that’s a lot less fun: lower back pain. Four out of five of us suffer from it at some point in...

Let’s Talk!

Did you enjoy this article? Let us know in the comments.

2 Comments

  1. Avatar

    Good information!

    Reply
  2. Avatar

    I need to try it

    Reply

Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

Pin It on Pinterest