True. Health issues don’t differentiate between the genders. And it is equally true that there are many health concerns men are more prone to than women. 1 in 3 men has cardiovascular disease. More men are diagnosed with lung cancer. Men are more vulnerable to depression.

Luckily, you can keep these health risks at a bay by doing yoga. There are several yoga postures which maintain a healthy heart; release stress; ease pain; and improve body functions. This way, yoga promotes overall health and fitness.

Here I have rounded up some easy yoga poses you should do daily for a healthy life.

1. Mountain Pose or Tadasana:

Tadasana, or Mountain Pose, is a basic standing yoga pose. This yoga pose helps strengthen the legs, glutes, back and arm. Plus, it is useful in improving the performance of the internal organs. And these positive matters most for today’s workaholic man!

It can be done anywhere, no matter if you are at home, yoga studio or in the office.

How to Do It…

• Stand with the feet together placing the arms at the sides.
• Lift and spread your toes wide.
• Draw the top of thigh up and back, making sure to engage the quadriceps.
• Tilt the tailbone down.
• Reach the arms down keeping the palms face forward.
• Draw your shoulder blades down back.
• Keep the chin parallel to the mat.
• Remain in the pose for 10-15 breaths.

2. Downward Facing Dog:

From sedentary jobs to repeated heavy lifting at the gym, there are many activities making a man prone to back pain which in turn leads to muscle spasms. Let downward facing dog relieve this ache. And guess what—it also makes your upper body strong.

How to Do It…

• Lie on the belly.
• Lift the butt keeping hands and feet on the floor.
• Move the chest gently towards the thighs and the heels gently toward the floor.
• Gaze through your legs or up toward your belly button
• Stay in this position for 1-3 minutes.

3. Cobra Pose or Bhujangasana:

Wrinkles, fine lines and sagginess take a toll on the skin as you age. Don’t worry! Yoga also helps you get radiant and clear skin. Cobra pose of Bhujangasana is effective yoga posture in this context. It improves your oxygen intake and blood circulation, thereby eliminating free radicals and toxins. It is also useful in regulating hormones.

How to Do It…

• Lie face down (on your stomach).
• Make sure to stretch the legs out while keeping the feet facing down.
• Lift the chest placing the elbows by the side. Body weight should be on the elbows. Inhale deeply.
• Push yourself a little higher as you exhale.
• Hold in this position anywhere from 15-20 seconds. Release from the pose with an exhalation.

4. Seated Forward Fold or Paschimottanasana:

This yoga pose is useful in releasing anxiety, stress and panic attacks. Besides, it stretches the back, hamstrings and calves. This yoga posture also helps maintain a healthy heart.

How to Do It:

• Get into a seated position stretching out the legs in front while keeping the spine tall and straight.
• Lengthen the spine as you inhale.
• Grab the toes with your middle or index fingers as your exhale. Make sure you feel stretch in your hamstrings.
• Hold in for 30 seconds.

5. Boat Pose or Navasana:

From strengthening your stomach muscles to improving the thyroid and prostate functioning, boat pose is useful for all men.

How to Do It:

• Sit on the mat bending the knees while the feet should be flat.
• The spine should be straight as you lift the legs off the mat.
• Also, lift the arms so they get parallel to the floor.
• Stay in this position for 8-10 breaths.

So these are some useful yoga poses for men. You must have understood how these yoga poses help you get relief from health problems like a backache, stress, muscle pain and aging. What do you think? Please share your thoughts by commenting below.