YOGA SEQUENCES
In the previous chapter, you were introduced to different yoga poses for men– particularly, 20 poses. While it’s all right to choose a random asana and match it with other random poses, as you chant “Om!” to form a sequence, it’s recommended to choose poses accordingly. Doing so grants you better health benefits, as well as a satisfying yoga session.
Be Familiar with Different Yoga Sequences
Since you already learned the different asanas for men, it’s time to take yoga practice sessions up a notch by becoming familiar with yoga sequences; you can also get around to the yoga sequences with a partner, which makes the habit even more fun. Basically, these are just certain poses that are accomplished in a certain order; they come with all the packaged benefits of each pose in the order. Although they can be tiring, performing the sequences regularly will benefit the physical and mental wellbeing.
Sequence # 1: Child’s Pose – Forward Fold – Plough – Half-Fish - Frog
Sequence # 1 involves a lot of stretching and moving around (e.g. going into a standing position and going into a kneeling position); it’s an ideal yoga sequence for men since, apart from the common physical and mental health perks, it comes with energy-boosting benefits.
Benefits:
calms mind; corrects posture; improves the flexibility of thighs and arms, and back muscles; improves memory; reduces stress; strengthens back and pelvic floor
Time:
10 minutes
Equipment:
yoga mat; yoga belt
Level:
easy
Directions:
Sequence # 2: Hero Pose – Extended Triangle – Eagle – Down Dog – Seated Chest Lift
This yoga sequence is known to make you feel more confident while assisting in increasing the strength of the muscles in your legs, upper thighs, and chest. Although it can be performed any time of the day, it’s best done in the mornings so you are granted the morale and physical boost at the start of your day; especially if you have a full schedule ahead of you, sparing not more than an hour for the exercise can give you necessary encouragement.
Benefits:
calms mind; corrects posture; finds body balance; improves concentration and memory; improves the flexibility of back and legs; reduces stress; strengthens arms and feet, pelvic floor, and upper thighs
Time:
10 minutes
Equipment:
yoga mat, yoga block, and chair
Level:
intermediate
Directions:
Sequence # 3: Standing Forward Bend – Seated Forward Bend – Puppy Pose – Thread & Needle – Warrior Pose
Yoga sequence # 3, although a bit complicated to get into during the second half of the sequence, is a powerful exercise since it keeps the mind occupied while working out the core muscles. If done regularly, the dudes can expect superior strength around the hip region. Other than that, eventually, they will notice a more relaxed presence.
Benefits:
calms mind; corrects posture; improves the flexibility of legs; reduces stress; strengthens abdominal muscles, back, leg and lower body muscles neck, shoulders, and thighs
Time:
20 minutes
Equipment:
yoga mat, yoga block, and chair
Level:
intermediate
Directions:
Sequence # 4: Dolphin – Crescent Lunge – Cobra – Bridge – Bow
This sequence is focused on eliminating stress; it involves more yoga poses that require lying down since the goal is to make you feel relaxed. If men are in search of a workout that can boost their concentration levels, this series of yoga poses are recommended.
Benefit:
boosts energy; calms minds; finds body balance; improves endurance; improves the flexibility of legs, hips, thighs, and neck; improves memory; reduces stress; strengthens pelvic floor, feet, and shoulders
Time:
25 minutes
Equipment: yoga mat; yoga belt; yoga block
Level:
Challenging
Directions: