Man Flow Yoga
Yoga for Complete Beginners – Ep. 2 | 4 Gentle Yoga Poses For Your Back
🚨 Join our FREE 7-Day, Beginners Yoga Challenge – No Flexibility Required! | 👉 Get Your Free Yoga Workouts – https://shrtlnk.co/CB89C 🔴 Episode 2 of the Yoga for Complete Beginners Series: a slow-paced 10-minute back stretch routine for men new to yoga. Learn proper form, breathing, and modifications to safely build flexibility and confidence.
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#yogaformen #mensyoga #yogaforbeginners #backstretches #beginneryoga
men if you are new to yoga or inflexible if you're concerned about being able to keep up with a normal yoga routine then this is the perfect yoga workout for you this is just 10 minutes long we're going to be using modifications specifically for men who are new to yoga or inflexible by the end of this 10-minute routine your back is going to be feeling significantly better just do your best and follow along there's no equipment required we're going to get started in a tabletop or a Sixpoint stance all right our first pose is cat Cow and this is a movement that alternates between arching and rounding your spine start with your hands planted about shoulder width distant shoulders are above your hands your knees are under your hips your knees are about hip width distance so you should be able to fit one fist between your knees and then from here you're going to start by arching your back aiming your chest forward lifting your tailbone up lengthening the front of your body body and then rounding your back tucking your chin looking behind you reaching your tailbone down and lengthening the back side of your body arch your back chest forward tailbone reaching up lengthening the front of your body and then round your back tuck your chin reach your tailbone down make the back side of your body longer now we're going to add in a breath inhale as you Arch and then exhale as you round tucking your chin reaching your tailbone down looking behind you inhale Arch look forward open your chest pull the shoulder blades together and then exhale round tucking your chin separating your shoulder blades and reaching your tailbone down two more of these on your own pace if you're confused about matching the breath with the movement that's okay that will take time to master inhale arch your back look forward maybe look up and then exhale and round tuck your chin reach your tailbone down spread your shoulder blades all right and then release back to tabletop back to neutral position that's your first pose from here we're going to move into a child's pose so you're going to bring your knees wide as wide as the mat untuck your toes so the tops your feet are on the ground you might experience some cramping in this position that's normal it will go away with time and then bring your butt as close to your heels as you can if you have limited knee flexion so if it hurts to bend your knees only go as far as you can without pain and then from here you're going to walk your hands forward keep them at shoulder width distance lock out your arms push down through your hands relax your chest toward the ground if you you can relax your forehead down if your head doesn't touch the ground that's okay that just means that we've got to work on your posture and you probably have some tightness in your upper body and again the knees are going to just bend as much as you can without pain so there's no point in bending your knees if there's pain just only Bend as much as you can comfortably and then you're pushing down through your hands ideally feeling a stretch through your shoulders you're going to feel this around your armpit and if your hips are tight you're going to feel stretching on your inner thighs and your groin this is called a child's pose this is a really good stretch for your back for your hips it's also a really good pose for calming down so it's really good for if you're anxious if you're feeling stressed this is a really good one to practice as you're here we want to practice breathing in and out of your nose really slow controlled inhales and exhales breathing should be a lot slower than what you're used to just in day to-day life and if that seems weird at first that's okay that's normal it's going to get more less weird uh with time so just try to be consistent if you can three times per week is a good amount to get started with all right by the end of this pose hopefully your back is feeling a little less stiff pretty good stretch there shoulders maybe feeling a little more open less tension through your neck and then from here we're going to come into a cobra this is a really good one if you spend a lot of time at a desk or if you just want to work on your posture so go ahead and lay down on your chest you're going to bring your hands under your chest so kind of your thumbs are right under your nipples you're going to extend your legs back point the toes now zipper your legs up so squeeze the insides of your feet press your inner thighs toward one another squeeze your quadriceps so you want to squeeze your thigh muscles that's going to help protect your back push your pelvis into the floor and then lengthen your body forward so the top of the head presses forward you're making your body as long as you can and then use your hands to pull but not push so hands to pull yourself up into a cobra or into a little bit of a back bend keep your breathing slow and controlled here in and out of the nose and if you have a bit of a belly here that's going to be something to work around you can try putting a cushion under yourself so under your torso somehow to help support a little bit there and we're doing our best to breathe slow and controlled in and out of the nose check back in with your your legs make sure that your legs are working so you're squeezing your legs together pushing the tops of your toes into the ground cramping here is normal that will go away with time and consistency and you're using your hands to pull yourself up slightly getting a little bit of a back bend you're going to feel your lower back your hips your thighs your abs working elbows kind of squeeze into the body so you'll feel your upper back working as well the muscles around your shoulder blades and focusing on length here so making your body as long as you can and then creating lift all right and then go ahead and relax all right guys quick break good job on the workout so far if you want to keep working on getting rid of pain getting stronger building a habit of consistent exercise I've got a free 7-Day beginner's yoga forend challenge sign up for that at the link in the description below when the video is finished from here we're going to flip over onto your back by the way guys if that was uncomfortable that's okay Cobra takes some time to get used to and if you're not fully using your core or your hips then you're going to feel more strain in your back as you strengthen your core and your hips it will get better so from here we're going to go into a modified happy baby pose this is a really good stretch for your back we're going to bring your knees toward your shoulders you're going to spread your knees as much as you can so kind of like we did with child posos feeling that inner thigh stretch and then you're going to hug the tops of your knees in toward the shoulders do your best to relax your chin in toward your throat kind of tucking your chin and then relax your head on the ground if you notice that your head is kind of like this and looking backwards that's just a result of poor posture if you spend a lot of time about a desk that's really normal normal you can put a pillow or a block underneath your head to support your head that will probably feel better for you and if you don't have one that's okay so we're pulling the knees in toward the shoulders keeping the knees spread so we feel the stretch through the inner thighs your back the health of your back the tightness of your back is dictated by your hip strength your hip mobility and your core strength so we're stretching your hips here you're also probably going to feeling some core engagement your abs working so that's going to help with relieving stress in the lower back the more that you can work on your hips and your core the less strain you'll have in your back so that's why it's important to do these exercises daily if you can and starting out easier with something that just takes 10 minutes is better than starting out with something that takes 60 minutes but requires a lot of motivation so I highly recommend you do these on a regular basis every day if you can but a minimum of three times per week keep pulling the knees wide knees in toward the shoulders and try to keep your lower back flat on the ground here you don't want to lift your butt up in the air keep your butt in contact with the ground and then always that slow controlled breathing in and out of the nose and this is a lot to remember guys I'm thrown a lot at you you have the technique you have the what muscles you're feeling where's the where are you feeling the stretch you have to remember the breathing so it's a lot to take in I don't expect you to be able to do all of this perfectly your first time this is something that takes practice so don't get upset with yourself if you don't nail it the first time it's also a good sign that if you can't do this then this is a good way for you to fix your body we get stronger by doing the things that challenge us not by doing the things that are easy for [Music] us all right and then go ahead and stand up I want you guys just move around a little bit all right so I want you to just test out how your body's feeling hopefully your back feels a little looser than it did there's less pain maybe your posture is better maybe your breathing is a bit better and these are all things that can happen with just a few minutes of this Fitness focused yoga so guys I hope you enjoyed today's workout if you want more I have more of these workouts coming out on this YouTube channel so be sure to subscribe don't miss out new workouts every Tuesday like this video if you found it helpful leave a comment if you have feedback or questions and if you'd like to get started with my free 7-Day challenge these are 15minute workouts yoga workouts made for men for beginners click the link in the description below to sign up and I'll send you your first lesson as soon as you sign up if you want to get started with another one of these complete beginner workouts go ahead and click this video right here and get started right now thanks guys for watching hope to see you on another video soon
#Yoga #Complete #Beginners #Gentle #Yoga #Poses
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The explanation was excellent.
How am I supposed to focus ? He's hot
This was nicely explained.
Great effort on this video.
Really appreciate the way you explained this.
Very well thought out.
The delivery was great.
Such a valuable video.
This was nicely explained.
This was nicely explained.
This was a fantastic breakdown.
This was a fantastic breakdown.
I appreciate your effort.
This helped me understand the topic better.
Very nicely done.
I found this really helpful.
I learned something new today.
Another good video. handsome and sexy. I like your speaking voice. You should have a book series published 😊😊
Just perfect Thankyou. Yoga classes are always too fast and too advanced.
Thanks also for explaining the breathing.
Just what I was looking for.
I am going to follow your videos
Great job brother ❤❤❤❤
Quick, simple, and powerful — every man should be doing Kegels daily
Been looking for a good male yogi for a while!! THE HAMMER HIT THE NAIL ON THE HEAD! Thank you 🙏
Got a 6 pack laughing at your thumbnail
Thank very much sir
I'm a 67 year old woman who is coming off an injury. My chiropractor suggested I start doing beginning yoga as part of my recovery to get back to power lifting. I was preparing for a competition when I injured myself. I liked the way you presented the yoga with building strength. I don't know if I will be able to powerlift at the competition level but am hopeful. I know your class is for men but I am benefitting from it too. Thank you.
the first pose i dont understand i dont feel anything burning when i do this
Legit good. I sit at a desk all day and these are difficult but not impossible for me. I love how he gets straight into it with no filler. Thanks!