Why Yoga’s Great for Men

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Well men, weíve got news for you. Yoga isnít a ladies-only thing like going to the bathroom in packs or opening store credit cards only to get 5 percent off the purchase. In fact, taking one yoga class per week or doing a couple of pre-workout poses can increase endurance, build strength, prevent injuries, and may even stave off heart disease. Men suffer from tightness, often in the hips, hamstrings and shoulders that can lead to injury and weakness. Over-training in one area can cause repetitive stress and other serious injuries. Men need both strength and flexibility. Yoga is a full body workout that provides both. Yoga can open and release menís tightest spots while strengthening the places that donít get a lot of attention (ie. low back and knees). Forward folds are an excellent place to start. We often have a hard time knowing when we are holding excess tension in our head, neck and shoulders, and that buildup of tension can create headaches, insomnia, poor circulation and decreased lung capacity. If you practice slow, steady breathing along with this pose, it can lower your blood pressure over time. Forward folds are a great warm up for any workout. If there is only one pose you can do, downward facing dog is the way to go. We often experience back pain due to chronic tightness in the hamstrings and hips. Itís also common for us to have very tight shoulders. Down Dog releases those areas, while building upper body strength. If you can do only one pose a day, start with Downward Dog. (See instructions below) Donít be discouraged if you think you arenít flexible enough. Yoga will improve your flexibility, but you do not need to be flexible to get started. Since yoga has been practiced by men for so long, many of the poses actually make more sense for a man’s body and some require a lot of upper body strength, which women often lack at first. So men, we know you love yogafor your girlfriend.but you might be surprised at how well it compliments your regular workout as well. Yoga brings the body back into balance, into its natural alignment. Yoga, with its full spectrum of poses – prone, supine, backward bending, and forward bending – can teach someone where imbalances and physical weaknesses are and can help strengthen the body. Yoga can help enhance an athlete’s performance in his sport by teaching how to breathe properly, how to relax and how to gain flexibility! So come and join me at Empower on Tuesdays and Thursdays and discover the secrets of yoga through your own experience.

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Downward-Facing Dog Pose

HOW TO DO: Downward-Facing Dog

Stretches feet, shoulders, hamstrings, and calves; strengthens arms, legs, and core

Start on your hands and knees with your feet and knees hip-width apart. Position your hands about shoulder-width apart, and spread your fingers wide. Pressing firmly through your hands, lift your knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine). Walk your hands forward a few inches, and walk your feet back a few inches to lengthen the pose. Squeeze your thighs as you press them toward the back wall. Press your heels back and down toward the floor (though they might not reach the floor). Relax your head and neck and let your shoulder blades slide down your back toward your feet. Set your gaze between your feet. Suck your stomach in and engage your core muscles. Breathe deeply. Hold for three minutes, rest, and repeat one more time.

Restoration for Women with Gentle Yoga

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For thousands of years, it has been known that yoga can help women connect and work with their internal cycles. This includes such cycles and milestones as menstruation, menopause and pregnancy, and even the act of aging gracefully. Part of this process is restorative yoga, meaning a class where the body, mind and spirit learn the art of relaxation.

For instance, a womenís desire to conceive can often be overwhelming and stressful, driving her to the point of obsession and collapse. A woman must begin to cultivate the most favorable conditions for conception. To alleviate stress about trying to conceive, start mapping your cycle of fertility. When entering a fertile time, start practicing restorative poses to calm the mind and the body. As you practice, soften the abdominal area with breath and begin to consciously remove tension from around the uterus, fallopian tubes, and ovaries. Some of my favorite restorative poses are forward bends, reclining poses and Viparita Karani (Legs-Up-the-Wall Pose). Try Viparita Karani after coitus (which will theoretically keep the sperm inside the body and close to the opening of the uterus) to encourage the opportunity for sperm penetration.

Prenatal Yoga offers expecting mothers the opportunity to reconnect with their innate wisdom. Linking yoga postures with breath will lead practitioners to new discoveries, bringing awareness to the mind, body and spirit, and also to the spirit of their babies. Gentle yoga postures help strengthen the uterus and pelvic muscles, improve circulation, improve digestion, provide relief for the spine, and increase overall comfort. Yoga helps expecting mothers develop greater vitality and awareness of their ever-changing bodies, while deepening their relationship with their babies. Breath work, vocal toning and meditation will help cultivate flexibility, calm and confidence in preparation for labor and childbirth. Yoga is a wonderful way to ease the birthing process, by reducing pain and increasing the joy of giving birth!

Many women have begun seeking more natural solutions for menopausal symptoms and have found that yoga can ameliorate the undesirable side effects of menopause. Those who have turned to yoga for relief have found that while asanas may not directly influence estrogen production, specific postures can help control unpleasant symptoms. Restorative postures in particular can relax the nervous system and may improve the functioning of the endocrine system (especially the hypothalamus, the pituitary gland, the thyroid, and the parathyroid gland), which helps the body adapt to hormonal fluctuations. I believe that having a solid practice prior to menopause and continuing yoga during menopause will provide maximum benefits for women and truly ease their transition. For women stuck in ìoverdriveî also know as the ìfight or flightî response, Uttanasana (Standing Forward Bend) and Prasarita Padottanasana (Wide-Legged Standing Forward Bend)–in both cases with the head resting on a bolster or blankets–can help reduce irritability and mental tension, because bending forward and shutting out external distractions and stimuli can soothe the mind and reduce the effects of stress. The nervous system then receives the signal that all is well, and the adrenals and sympathetic nervous system stop working so hard.

Restorative yoga helps us learn to relax and rest deeply and completely. Itís about letting go of the body and breath so that we might disidentify ourselves from our thoughts. Most yoga classes donít allow enough time for Shivasana. It takes a minimum of 12-15 minutes before one can withdraw from external sensations and allow the body to reset. I encourage you to try one of my yoga classes to experience the innate balance Yoga can bring you and help you to connect and adapt more deeply to the natural changes of being a woman.

Click here to register for one of Anisha’s yoga classes and experience the many benefits of restorative yoga.