With the arrival of International Yoga Day, we look at the specific benefits of yoga for men looking to increase flexibility and mental clarity.
So, you’ve always wondered what yoga was really all about, and were envious of those toned lads that partook in this ancient practice, one traditionally the domain of the fairer sex. Well, you’re not alone. A study by the Yoga Alliance saw a significant increase in the number of men doing yoga on the regular and found that the perceived discomfort of working out in a room dominated by women was the number one culprit in keeping men out of the yoga studio.
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But things are changing. Traditionally viewed as a predominantly female activity, yoga is increasingly being embraced by men, who are discovering its profound physical and mental benefits. This International Yoga Day (21 June) we look at some of the distinct benefits of yoga specific to men and ask a few savvy gurus about why you should be booking your first yoga session soon.
“Many men may perceive yoga as a ‘less masculine’ activity compared to weightlifting or high-intensity sports, or that yoga is just stretching, which might deter them from trying it out. A lot of men (and women too) also feel like they have to be flexible in order to practice, and feel intimidated about being the ‘worst’ practitioner in the room,” says Hong Kong-based yoga instructor Jessica Lee (above).
“However, yoga offers many benefits for men, including increased flexibility, strength, balance, and range of motion in their joints, which helps reduce the risk of injury, making it the perfect complement to other forms of movement like weightlifting, bouldering, and Brazilian jiu-jitsu.”
A New Approach to Exercise
You might have noticed how many of your male friends are actually (perhaps quietly) picking up yoga. In fact, some studies suggest that the number of men doing yoga on the regular has increased by 150% in the past decade, and these aren’t just your hippy Ubud types, but athletes, office workers and urban warriors like most of us.
“It’s hard to describe how encompassing yoga can be regarding overall health and wellness,” says Will Thierbach, who picked up yoga whilst living in Hong Kong and trying to balance a busy career in private equity. “By moving your own body weight through standing, sitting, and floor postures you’re able to address every muscle group. If you can’t touch your toes, it doesn’t matter…push yourself to your limit in any pose you will reap the physical benefits.”
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Like many well-intentioned middle-aged men, Will knew yoga could help, if only he could will himself to attend a class or two. “I didn’t love feeling out of shape and overweight compared to every other person I encountered on my daily commute down and back up through MidLevels. A lifelong athlete, I never considered myself unhealthy, but at 1.75 m and 88 kg, the steep hills, unrelenting humidity, and oppressive heat were taking a toll. I needed to do something.” After a failed interaction with a personal trainer that wasn’t listening to what he wanted to achieve, Will found himself at Pure Yoga, booking himself in for back-to-back classes: Hatha 1 and Hot Flow.
“Maybe not the smartest move I’ve ever made as the hot class almost killed me, but I was hooked. Over the next six months I averaged five to eight classes per week, most of them in hot rooms. I changed my diet, dropped 14 kg, and bought three new tailored suits.”
Will’s story (read more about his transformation here) is one of many of men who have seen the yoga light, using its timeless moves to increase flexibility, reduce pain, and gain mental clarity.
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“I think one of the big things for me was after years of playing football and trail running, you know, sports that are quite brutal on the body, and as I’m now reaching the age of 35, it’s definitely taking its toll on the body and I was looking for a form of exercise which isn’t quite so savage and is a bit more forgiving on the body,” says wildlife photographer and yoga advocate Andrew MacDonald.
“And I do believe I’ve found that with yoga because it’s challenging me way more than I expected it to challenge me, but it’s doing it in a way that feels like it’s good for my body. And it’s also good for the mind as well. So after just a few weeks, I’m feeling looser, my hips are looser, my hamstrings and just all around more energetic and free.”
But for the uninitiated, yoga can be a little daunting – what’s it all about, is it just for exercise or is there something more? First of all, yoga is more than may meet the eye. “Yoga is not purely movement with a breath and flexibility workout,” says Andy Wisniewski (above), the newly appointed wellness specialist for the InterContinental Khao Yai Resort. “The core of yoga is to connect with the best version of ourselves; there are various ancient yoga techniques linked to it including, but not limited to breath work, withdrawal of senses (it might include eating bland, but healthy food or some form of fasting), concentration and meditation.”
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Wisniewski says yoga will calm your senses and lower your blood pressure, improve cognitive performance (and who doesn’t need a little sharpening of that particular pencil?) and make you more efficient at work. “Mindfulness helps to decrease multitasking and focus on completing one task at a time to the highest quality and that’s something that men with busy schedules could benefit from for sure!”
Enhanced Strength and Flexibility
Contrary to the misconception that yoga is solely about stretching, many yoga poses (asanas) require significant strength. Poses such as the plank (Phalakasana) and the warrior series (Virabhadrasana) build muscle and increase endurance.
Flexibility is another critical aspect of physical fitness that yoga addresses. Improved flexibility helps in preventing injuries, alleviating chronic pain, and enhancing overall mobility, which is particularly beneficial for men who engage in other sports or physical activities.
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Professional athletes, including tennis stars Andy Murray and Maria Sharapova, footballer Ryan Giggs and Formula One driver Jenson Button have incorporated yoga into their training regimens to improve performance and reduce the risk of injury. For instance, the New Zealand All Blacks rugby team practices yoga to enhance flexibility and strength, contributing to their overall fitness and resilience on the field.
“They all really loved the relaxing aspect of the yoga,” says Lyndsey Benn, team yoga instructor. “Anything that grounded them and could get them laid down, relaxed and doing visualisations of the game ahead.”
Stress Reduction and Mental Clarity
In the high-pressure world many men navigate, stress can take a significant toll on mental and physical health. Yoga’s emphasis on breath control (pranayama) and meditation can significantly reduce stress levels and promote mental clarity. Regular practice helps in managing anxiety, improving focus, and enhancing cognitive function.
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This mental discipline can lead to better decision-making and a more balanced life, and you’ll be in good company: tech entrepreneurs and executives like Twitter co-founder Jack Dorsey practice yoga to maintain mental clarity and manage the stress of leading large organisations.
“Yoga and meditation are wonderful pairings with the corporate workplace. In their own way, they each help to unwind tension, both physical and mental; develop stronger focus and foster creative thinking,” says yoga and meditation teacher Allison English, who started yoga as part of her physical rehabilitation and mental recovery after a serious sports injury.
“The foundational practices of both yoga and meditation take you out of your habitual way of doing things. Students who practice yoga and meditation during their workday report higher productivity, lower stress levels, better relationships with co-workers, fewer physical maladies and a general resilience to the experiences of workday life.”
Cardiovascular Health
Yoga isn’t just about calming the mind and stretching muscles; it also has substantial cardiovascular benefits. Practices like Vinyasa and Power Yoga, which involve a series of poses performed in quick succession, can elevate the heart rate and provide a robust cardiovascular workout.
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Additionally, yoga helps in lowering blood pressure, improving circulation, and reducing the risk of heart disease, which is particularly beneficial for men as they age. In fact, research has shown that men who practice yoga regularly have lower blood pressure and cholesterol levels, contributing to a healthier heart.
“Yoga offers many benefits specifically for men – it builds muscle strength, increases flexibility, and enhances athletic performance while reducing injury risks,” says I Nyoman Riawan (below), fitness instructor and yoga practitioner at St. Regis Bali. “Additionally, yoga supports heart health and increases energy levels so incorporating yoga into their routine helps men achieve a balanced fitness regimen and improve overall quality of life.”
Enhanced Sexual Health
One of the lesser-discussed benefits of yoga for men is its positive impact on sexual health. The increased blood flow and improved circulation that result from regular yoga practice can enhance sexual function and make you a flexible fiend in the bedroom, one with the endurance of a 19 year old on Spring Break.
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OK, that might be a bit off a stretch for some of us, but there’s solid evidence that yoga not only improves sexual function in men, but also tunes us to be better lovers. A 2010 study found that yoga improves all sexual functions in men, including desire, performance, erection, and ejaculation control. Additionally, yoga helps in reducing anxiety and increasing body awareness, which can lead to better sexual performance and a more satisfying sex life. Yoga can also make you more present in the moment, and subsequently a more loving partner. You’re welcome.
“The practice of yoga can help us develop a sense of awareness not only about the world around us, but also about ourselves,” says Joaquin Gomez, yoga instructor and brand ambassador of Warrior Addict Yoga. “We may start practicing because we want to get more flexible and strong. But after practicing for a while, we realise that it’s not only about the connection between the body and the mind being so strong but that in yoga, we’re able to combine them to unite them together. We start feeling more focus. We feel that we are more clear in our mind, more calm, and we develop a sense of self reflection.”
Improved Posture and Back Health
Modern lifestyles often lead to poor posture and back problems due to prolonged sitting and insufficient physical activity. Yoga helps in correcting posture and strengthening the core muscles that support the spine. Poses like the cat-cow stretch (Marjaryasana-Bitilasana) and the cobra pose (Bhujangasana) are particularly effective in alleviating back pain and improving spinal alignment.
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This is especially relevant for those of us who spend hours hunched over reports or keyboards or staring at digital candles. Office workers and men who spend long hours at a desk can greatly benefit from yoga’s ability to counteract the negative effects of sitting, leading to reduced back pain and improved posture.
“Studies show that yoga is helpful in relieving physical stress and tension – it is often cited as one of the best things for lower back pain and chronic headaches,” says English. “But it is equally good at helping you develop focus and emotional resiliency – clearing your head and helping you process your feelings in a grounded way.”
So, perhaps it’s time you decided to slip into the back of the next yoga class at your local gym and give this ancient practice a chance. You won’t even have to wear leggings.
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