Savasana is from the Sanskrit word "shava," which means "corpse." To do this pose, lie on your back, close your eyes, and spread your arms and legs apart. Keep your eyes closed. Your palms should face upwards. Savasana brings closure to your yoga practice, promotes deep relaxation, and helps your body and mind assimilate the previous yoga poses so you can reap their many benefits.
Usually Savasana is performed with the legs turned out. Sometimes though, after a long practice or for those who have lower back problems, it may feel good to do this pose with the legs bent and knees touching (as seen in the smaller picture above). You may also wish to use a yoga strap. Take a strap and make a small loop. Sit on the floor with your knees slightly bent and slip the loop over your big toes. Lie back and turn your thighs inward, sliding your heels apart. The loop will help maintain the inward turn of the legs.
·If you have any back injuries or discomfort: Do this pose with your knees bent and your feet on the floor (as seen in the picture), hip-distance apart; or support the bent knees on a bolster or pillow.
·Pregnancy: Raise your head and chest on a bolster.
Yoga is one of the best aerobic exercises that can be done on a regular basis. It is beneficial for to the body, mind and soul. Although some men prefer sweaty, energetic workouts, yoga can be very challenging and can provide a holistic workout along with innumerable health benefits. Apart from enhancing fitness levels, yoga also increases stamina levels and is a great exercise regimen for men of all ages and all fitness levels. To help men build a stronger base for their gym exercises, decrease stiffness and increase stamina, the yoga poses mentioned below can go a long way.
Standing Forward Fold
Uttanasana, or Standing Forward Fold, opens the back of the legs, the hips and the back. Men can easily modify this pose by keeping the hands on the thighs, calves or ankles or use blocks to shorten the distance.
In addition to stretching muscles, Standing Forward Fold lowers blood pressure, eases headaches, improves circulation and helps you sleep better.
This posture stretches men where they need it most—the hips and shoulders. On top of opening these tight areas, Virabhadrasana is a strengthening posture. It builds the muscle of the thighs along with the areas around the knees, which means more stability and protection for sensitive joints during high impact sports.
Chair pose works the quads, ankles, butt and shoulders, while also opening the chest—helping to develop greater stability. It’s also useful for improving flat feet and stimulating the abdominal organs.
Downward Facing Dog
Downward Dog, or Adho Mukha Svanasana, brings the attention to those tight areas in men; the hamstrings, calves, arms, shoulders, back, hips and more. And while it stretches the body, Down Dog also strengthens the arms and legs.
This pose also strengthens the heart as it improves circulation, reduces stress and helps high blood pressure.
Low Cobra Pose
Cobra pose can help to open the chest and strengthen the back and arms. This posture will help anyone who sits behind a desk all day by opening the abdomen and hip flexors.
*For men who also enjoy more strenuous forms of exercise, Upward Facing Dog is another great way to warm up and get the muscles stretched and blood flowing before expecting the body to go all out.
Boat Pose (modified)
Boat pose, or Navasana, will not only strengthen the core, but it also strengthens the hips flexors and spine. This posture is particularly beneficial to men for what it does to stimulate the prostate gland and reduce tension in the pelvic region.
Baddha Konasana increases blood flow to the pelvis, kidneys, prostate and bladder. It’s also a good way to draw attention to mula bandha, the root lock, which brings awareness and more energy to the area around the hips.
This posture is can be quite challenging, but you can ease yourself into it as your hips open more and more. Since it’s a powerful way to open the glutes, hamstrings, abductors and hip flexors, Half Pigeon can help men when they take part in physical activities. Once the tension is released in the hips, men will feel the benefit in the lower back and other areas of the body.
It’s not unusual for men to experience tight muscles throughout the torso, so Bridge pose can help open the upper body and release tight muscles. Whether most men realize it or not, tightness in this area makes for shallow breathing and can make other physical activities more challenging.
Over time, practicing bridge pose will create more space in the chest and make for easier, fuller breathing.
Reclining Hand to Big Toe
This posture opens the lower back to get energy moving more freely, and when it does, it also stimulates the prostate gland and improves digestion. *Try using a yoga strap to make the pose easier especially if you’re not quite flexible.
Now it’s time to really relax. As the asana suggests, you simply lay on your back, eyes closed with your hands at your sides or on your chest. Breathe normally and let your worries dissipate as you exhale.
Yoga can be very challenging and mastering these yoga poses will help strengthen and stretch the muscles, prevent workout injuries and improve posture and overall balance.
By practicing yoga regularly it may help in the treatment of high blood pressure, and may also help to lower blood pressure. Yoga asanas stable your blood pressure when it’s abnormally high. Asanas have favorable effects on the nervous system. By practicing certain yoga asanas you can not only lower your blood pressure, but also reduce the effects of hypertension on the other organs of the body.
There are a few categories of asanas which are recommended to lower blood pressure: forward bends, sitting poses, and some inversion poses.
Forward bends have the best effects on high blood pressure, so they can help you the most to lower your blood pressure. These exercises have a calming effect on the brain, the blood circulation to the brain is normalized, and they help you reduce the stress from the sense organs, things that lower blood pressure. So, the brain, the sympathetic nervous system and the sense organs are relaxed, the cardiac output and the pulse rate decelerate at the same time, and blood pressure stabilizes, so it lowers blood pressure when it’s high. Other asanas which have beneficial effects on the nervous system and help you lower blood pressure are Uttanasana (standing forward fold) and Adho Mukha Svanasana (downward-facing dog) , which have to be practiced with the head resting on props, so the blood circulates more freely into the aortic arch. These help you lower blood pressure.
Baddha Konasana (Bound Angle Pose) and Virasan (Hero Pose) are some of the sitting asanas which can be practiced to get a lower blood pressure by the hypertensives, which in most cases are hard breathing. These poses eliminate the tension from the ribs and the intercostal muscles, so they help you to breathe with no difficulty, and lower blood pressure.
Other poses which may help to lower blood pressure are supine poses, like Supta Baddhakonasana which helps by relaxing the abdominal region, bringing overall calm to the body and nervous system.
Inversions asanas such as, Viparita Karanti (Legs-Up-The-Wall Pose) and Halasana (Plow Pose) revitalize the nerves, assure the control over the lungs and diaphragm, so if you practice these exercises constantly, you will get a lower blood pressure. Also useful are Shavasana and pranayama, which provide control over the automatic nervous system. As the senses and the mind are calmed, the blood pressure stabilizes, and in case of hypertension; leads to a lower blood pressure.
*The above information is meant for educational purposes only and should not replace the advice of your physician. Always check with your physician prior to starting any yoga regimen.
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