Yoga for Men: Build Strength, Improve Performance, Increase Flexibility

457 Pages·2018·253.58 MB·English

by  Dean Pohlman

CONTENTS
Introduction
The best workout you’re not doing
Yoga myths: busted
The 7 keys to yoga success
Mindful exercise
Start smart
POSTURES
STANDING
Mountain
Standing forward fold
Half lift
Half sun salutation
Wide-legged forward fold
Standing back bend
Standing side bend
Chair
Deep squat
Horse
High lunge
Warrior 1
Humble warrior
Pyramid
Revolved pyramid
Warrior 2
Reverse warrior
Side angle
Triangle
KNEELING
Cat-cow
Low lunge
Runner’s lunge
Runner’s lunge twist
Half split
Lizard
BALANCE
Aeroplane
Warrior 3
Eagle
Tree
Standing bow
Standing finger-to-toe
SEATED
Boat
Butterfly stretch
Seated twist
FRONT-LYING
Child’s pose
Plank
Downward-facing dog
Upward-facing dog
Side plank
Low plank
Cobra
Sphinx
Dolphin
Full locust
Thread the needle
Pigeon
Frog
BACK-LYING
Reclined twist
Reclined figure 4
Bridge
Hamstring strap stretch
Inner-thigh strap stretch
Outer-thigh strap stretch
Happy baby
Corpse
WORKOUTS
RESTORATIVE
Lazy yoga
Total-body soreness relief
Back pain relief
Upper-body recovery
Leg-day recovery
Knee and ankle pain relief
RESTORATIVE AND STRENGTHENING
Standing relief
Posture fixer-upper
Stiff neck relief
Essential hip mobility
STRENGTHENING
Total-body strength
Too much sitting
Endurance for standing
Foundational core strength
Abs on fire
Strong spine, strong body
Basic shoulder strength and mobility
Advanced upper-body work for bulletproof shoulders
Hip strength and mobility essentials
Strong hips challenge
Active hip mobility for strength, power, and control
Ankle mobility and injury prevention
Balance for beginners
Next-level balance
Powerful twists
PROGRAMMES
12 weeks for general fitness
12 weeks for athletic performance
16 weeks for a healthy spine and core
About the author and acknowledgments

INTRODUCTION
Let’s get straight to it. How can you improve your fitness with
yoga? Yoga helps guys like you to move, feel, and look better. I
believe in a fitness-centric approach to yoga so you can learn the
techniques, understand the benefits, and know what you should
(and shouldn’t) be feeling in your body. That’s exactly what you
get in this book.
Yoga for Men was created with three types of men in mind, and there’s a
very good chance you identify with one of these profiles.
• You are an athlete or fitness enthusiast and know yoga can boost your
performance. Yoga will complement your existing workout routine to make
you stronger, improve your athletic performance, and prevent injury.
• You have back, shoulder, or other joint and soft tissue problems, and
you think yoga may be able to fix your body and help you avoid more serious
problems. Yoga will strengthen the areas that cause daily aches, restore a
functional level of fitness, and promote both physical and mental longevity.
• You want a sustainable fitness regimen without the stress of high-
impact exercise or weights, and you think yoga can make you stronger
while being kind to your joints. Yoga will keep you active, build muscle,
manage your weight, and help you feel great without the stress of cement
pavements, plyometrics, or fast-paced weightlifting.
This book gives you the knowledge and tools to begin an at-home yoga