2019 International Men's Health Week responds to special health advice for men.
In the quest for that perfect six-pack and strong masculine chest, many men are working hard to build lean muscle - yet, only a small percentage of men are doing it right. Yoga is a great practice to enhance the body naturally and holistically. It is the perfect choice for individuals whose focus is to build their body muscle and also keep the inner organs in peak functionality. Yoga is the ideal technique, particularly for building lean muscle due to its movement, the use of body weight and body muscle.
Not only yoga works the muscles fully, but it raises heart rate, making it both an excellent workout for cardio and burning body fat, which can help with weight loss. The exercise provides numerous benefits, including greater flexibility, reduced tension, and stress. On the occasion of International Men’s Health Week 2019, celebrated from 10-16 June, we bring you some of the best yoga exercises for muscle building and toning your body.
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Best yoga poses to build lean muscle
To begin this journey, one must start their practice with Surya Namaskar at dawn. The goal is to complete 21 cycles but you may begin with fewer sets at the earlier stages of your practice, said Grand Master Akshar, an internationally acclaimed Yoga Master, as he lists some amazing asanas that men can do to help build lean muscle mass. Follow up with these asanas to build a fit, healthy and lean body.
Santholanasana (Plank Pose)
- Lie down on your stomach
- Place your palms under your shoulders, lift your whole body up to come into plank pose
- Grip the floor with toes and keep the knees straight
- It is important to keep back straight with wrists, elbows and shoulders in a straight line
- Arms should be kept straight right below shoulders
- Hold the final posture for a while
- Inhale as you lift your body off the floor. Inhale and exhale normally if you hold the asana for too long.
Chaturanga Dandasana (Four-Limbed Staff Pose)
- Begin with plank posture
- As you exhale, lower your body into half a push-up, keeping your upper arms parallel to the floor
- Keep your elbows touching the sides of your ribs and lower yourself maintaining a 90-degree angle in the crook of the elbows
- Your shoulders must be drawn in
- Your wrists and elbows must be perpendicular to the floor and your shoulders must be in line with your body
- Performed correctly with the spine in one straight line, the body resembles a rod or staff,
- Hold the asana for a while
- Exhale as you lower down into Chaturanga Dandasana and inhale as you release from the asana.
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Vashishtasana (Side Plank Pose)
- Begin with Santholanasan (plank )
- With your left palm firmly on the ground, remove your right hand off the floor
- Turn your entire body to face the right side and lift your right leg off the floor and place it over your left leg
- Raise your right arm above and keep your fingers pointing to the sky.
- Ensure that both your knees, heels, and feet are in contact with each other
- Your both arms and shoulders should be in one straight line
- Turn your head and look up at your right hand
- Hold the asana for at least six counts
- Repeat the same on the left side and try to hold it for 6 counts
- Inhale as you raise your hand
- Exhale while changing your position
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Chakrasana (Wheel pose)
- Lie down on your back
- Fold your legs at your knees and ensure that your feet are placed firmly on the floor
- Bend your arms at the elbows with your palms facing the sky. Rotate your arms at the shoulders and place your palms on the floor on either side beside your head.
- Inhale, put pressure on your palms and legs and lift your entire body up to arm an arch
- Look back and relax your neck, allowing your head to fall gently behind
- Ensure that your body weight is evenly distributed between your four limbs
- Try to hold the posture for 30 seconds
- Inhale while lifting the body up.
Ashtavakrasana (Pose Dedicated to Sage Ashtavakra)
- Begin by assuming Adhomukha Swanasana
- Jump and bring your left foot in between your palms and your right foot outside your right palm
- Tuck your right elbow under your right inner thigh firmly
- Slowly lift your right foot off the floor and lean your upper body forward
- Shift your body weight to your palms and lift your left leg off the floor
- Cross your left leg over your right and create a firm lock
- Straighten your legs and look forward
- Ensure that your arms are bent at an angle of 90°
- Focus at a point and hold this asana
- Repeat the same on the other side
- Exhale as you lock your legs. Inhale as you go back to Adhomukha Swanasana
- Navigating back from the posture
- Release the interlock of your legs and place your feet on the floor
- Extend your legs back and bring them together
- Point your pelvis up and relax in Adhomukha Swanasana.
Try incorporating this repertoire of asanas into your daily routine for optimal results. It is a great beginning to your journey towards health, peace and happiness.
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