Pranayama for men

Migraine and heart problems are seen a lot in men but regular pranayama practice can get rid of these diseases. So, lets focus on some helpful breathing techniques :

1.Ujjayi Pranayama

Ujjayi Pranayama helps in maintaining peace of mind and warmth in the body.

Benefits:

  • Increases the ability to concentrate.
  • Increases internal energy and makes positive energy flow.
  • Helps with sinus issues and migraines.
  • Opens up clogged arteries and controls cholesterol levels.
  • Reduces the chances of heart diseases and problems like heart attacks.

2. Bhastrika Pranayama
In this pranayama, the breath is exhaled rapidly like a bellows to expand the prana vayu. Simultaneously, with the same speed, the breath is taken inwards as well.

Benefits :

  • Relieves three doshas i.e. Vata, Pitta and Kapha. When these three are balanced, a person remains free from diseases.
  • When done with slow breathing rate, its positive effect is visible on blood pressure. This may help control both the systolic (upper number) and dyslotic (bottom number)
  • Reduces weight and body fat.
  • Reduces stress, improves anxiety and mood.

3. Surya Bhedi Pranayama
Surya Bhedana is a kind of warming pranayama, or breathing technique, that focuses on one nostril: the right side. Surya indicates the right nostril which is connected to the body’s pingala nadi.

Benefits:

  • Strengthens the lungs.
  • Practicing on a regular basis reduces anxiety, depression and other mental diseases.
  • Digestive system gets strengthened.
  • It increases the heat in the body due to which Vata and Kapha, cold and cough are destroyed.
  • It is of great benefit in respiratory diseases like Asthma, Bronchitis etc.
  • Beneficial for people with low blood pressure and diabetes.
  • Removes impurities from the blood and removes skin diseases.

 

Recommended Courses: Meditation, Yoga & Pranayama

Asanas for men

Asanas beneficial for men

1. Uttanasana (Standing Forward Fold): 

Uttasana helps to stretch the muscles, increase blood circulation and is beneficial for relieving tension. It’s a great yoga pose for active men to nourish and reclaim their centre. A standing forward fold opens up the back body including the hamstrings, calves and knees. This pose is helpful in relieving tension in the spine, neck and back and can improve digestion as well.

If we practice slow, steady breathing along with this pose, it can also lower our blood pressure over time.

 

2. Adho Mukha Svanasana (Downward Facing Dog)

This is a great yoga pose for men as it is a full body stretch which is a great warm-up and also helps to calm the mind. We often suffer from back pain due to chronic stiffness in the hamstrings and hips. It is also common for us to have very tight shoulders. Down Dog releases tightness in all those areas while building upper body strength.

 

3. Warrior Pose

Warrior Pose increases space and mobility in the shoulders, hips and knees where men need it the most. This is a great pose that generates great stability in and around the knee, perfect for high-impact workouts.

 

4. Bridge Pose:

Many men have tightness of the intercostal muscles and connective tissue surrounding the rib cage which can limit lung capacity. The bridge pose opens up the chest and releases those tight muscles, allowing for easier breathing and also helps with insomnia, fatigue, anxiety and headaches. Over time, practicing this mudra helps in getting relief from all upper respiratory problems.

 

5. Boat Pose (Navasana)

This asana is especially beneficial for men as it stimulates the prostate gland, helps reduce tension in the pelvic region and strengthens the digestive system.

 

6. Bhujangasana or Cobra Pose

This yoga pose is great for male athletes and anyone who does a lot of physical work as it strengthens the lower back. Any sport that involves running, jumping, or sprinting causes strain on the lower back and the cobra pose can help build strength in that area.

 

 

Recommended Courses: Meditation, Yoga & Pranayama

Dealing with PTSD

Post Traumatic Stress Disorder

People with PTSD have distressing thoughts and feelings related to their traumatic experience that can last long after the traumatic event has ended. These types of people may relive the event through flashbacks or nightmares. They may feel sadness, fear, or anger and may also feel isolated from other people. Since Yoga is a technique that works on both the body and the mind, it can be effective in the treatment of post-traumatic stress disorder.

Here are some simple yoga postures that will help you de-stress.

Setu Bandhasana (Bridge pose):
Bridge pose calms the mind, thereby relieving anxiety, stress and depression. For a person with PTSD, the bridge pose is one of the simplest and most effective yoga postures.

Technique:
First, lie straight on your back and then slowly bend your knees and keep your feet hip-width apart on the ground. Knees must be in line with your ankles and the soles of your feet should be close to your buttocks. Place your hands on the ground parallel to your body and keep your palms flat on the ground.

Corpse Pose: (Shavasana)
The corpse pose helps repair tissues and cells while relieving the body of stress. This asana also lowers blood pressure, anxiety and is very helpful for people going through PTSD.

Technique:

  • To do the corpse posture, lie down on the ground on your back and relax the body completely.
  • Take long and slow breaths
  • There should be a gap of 1 foot between the feet, the palms should be slightly away from the body and should be towards the sky.
  • Close your eyes and think that the body is resting. Feel that the body is relaxing.

Tadasana (Mountain pose):
Mountain pose relieves stress and fatigue. This yoga pose helps in keeping the effects of PTSD away by relieving the body from stress.

Technique:

  • Stand up straight and place your feet on a flat surface at a distance.
  • Hang your hands along your body and keep your body straight and look in front.
  • After that take a deep breath, raise your toes and slowly stretch your body upwards and balance yourself on your ankles.
  • Remain in this position for 10 to 30 seconds or as long as possible.
  • Now while exhaling, slowly come back to the starting position.
  • You can repeat this 10 times.

Marjariasana (Cat pose):
Cat pose increases blood circulation, and is very effective for calming the mind.

  • Technique:
    Start the tabletop with your hips directly above your knees. Your hands should be at shoulder distance and slightly ahead of your shoulders. The wrist folds should be parallel to the front of the mat.
  • Press firmly with hands.
  • Now exhale and round your spine towards the ceiling. Drop your head and tailbone. Draw your lower abdomen in and up.
  • Keep your hips straight over your knees and your arms to maintain motion in your spine.
  • Return to a neutral spine, to release the pose

 

Recommended Courses: Meditation, Yoga & Pranayama

Yoga for Obesity

The development of yoga has benefited many people in losing weight but many people believe that just doing yoga does not reduce weight.


People become obese due to unbalanced behavior, mental stress, sugar, BP, laziness and many other reasons. Yoga Asanas improve energy and vitality, balance metabolism, improve athletic health, increase muscle tone and aid in stress management. For these reasons, yoga can be effective in weight loss and developing mental health as well.

Here are some Yoga asanas and tips for weight loss.

  1. Trikonasana – Triangle pose: Trikonasana improves digestion and simultaneously helps in reducing the fat stored in the abdomen and waist. It also stimulates and improves blood circulation throughout the body. The movement of this asana helps burn excess fat from the waist and builds muscle in the thighs and hamstrings.
  2. Sarvangasana – Shoulder Stand Pose:
    By fully inverting yourself with the help of your shoulders and your abdominal muscles, Sarvangasana helps strengthen your core and shoulders. It not only boosts metabolism but also helps in balancing thyroid levels. Sarvangasana or shoulder stand strengthens the upper body, abdominal muscles and legs, improves the respiratory system and improves sleep which reduces obesity.
  3. Sankhya Pranchalana asana is very beneficial for obesity.
    Asanas involved in the Sankhya Pranchalana Kriya are
    Tadasana
    Tiryak Tadasana
    Kati Chakrasana
    Tiryak Bhujangasana
    Udarakarshana Asana
  4. Sethu Bandha Sarvangasana – Bridge Pose
    This asana works wonders for the thyroid gland and weight loss. The bridge position works on improving muscle tone, digestion, hormone regulation and supporting thyroid levels. Obesity also occurs due to thyroid malfunction and this asana is a panacea for thyroid issues.
  5. Dhanurasana – Bow Pose
    In this posture, keep yourself flat on the ground on your stomach and join your hands and feet from behind. It massages the abdominal organs, improves digestion, strengthens the thighs, chest, and back and is a perfect way to achieve a flat stomach. It stretches your entire body and strengthens and tones your muscles along with better blood circulation.

Recommended Courses: Meditation, Yoga & Pranayama