Top 5 yoga for personalized healthcare and know the steps and benefits of the asanas for men
Men usually avoid yoga. They think that it’s only for women. However, it is not true. Yoga is beneficial for everybody. From a child to a senior person everybody can practice yoga. Often we found men complaining about stiffness in the hips, hamstrings, and shoulders, which can lead to weakness or any other serious problem. Yoga is a complete physical workout that gives you both strength and flexibility. These asanas are designed for personalized healthcare to improve athletic ability and mental clarity and can keep you in good shape. There are many asanas such as Chair pose, warrior pose, etc. that are practiced by men. Let us know about the yoga for men beginners in detail:
Chair Pose
Chair Pose or Utkatasana is the best-personalized healthcare yoga for men beginners. This asana works to reduce abdominal fat by strengthening thighs and legs. It also tones the leg muscles excellently, strengthens hip flexors, ankles, calves, and back, stretches the chest and shoulders, reduces symptoms of flat feet, and stimulates the heart, diaphragm, and abdominal organs. The chair pose is easy to perform and any man can do it easily. To do this asana, stand in Tadasana, inhale and raise your arms perpendicular to the floor. Exhale and slowly bend your knees and try to take the thighs as nearly parallel to the floor as possible. Firm your shoulder blades against the back. Stay in the position for 30 to 60 seconds.

Warrior Pose
Virabhadrasana or Warrior Pose 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. To perform Virabhadrasana, stand straight with your legs hip-distance apart and arms on your sides. Now, spread your legs wide apart. Then turn your left foot out to face the left side of the mat. Turn the other feet inward to make a 45-degree angle. Twist your body to the left completely and then go forward on your left knee making a 90 Degree angle. Let the other leg stretch properly and then take your arms up above your head, look up, arch your back a bit, and stretch. Stay in this position for 10 seconds and repeat on the other side.

Bridge Pose
The Setu Bandhasana is a very beneficial yoga for men beginners. This asana strengthens the back, buttocks, and hamstrings, improves blood circulation, helps stretch the chest, neck, spine, and hips, alleviates stress and mild depression, and stimulates the lungs, thyroid glands, and abdominal organs. To perform this asana, lie down on a yoga mat with your back on the floor. Then draw your feet inwards towards the hips. Lift yourself up with your stomach along with your back, hip, and thighs. Lock your chin and chest. You can either keep your hands sideways or can use them to support your back Inhale while going up, hold, and exhale while coming down. Take normal breaths if you are holding the pose for long.
Upward Facing Dog Pose
The upward-facing dog pose is also known as Urdhva Mukha Svanasana. It is very beneficial for men who want to strengthen their bodies. The upward-facing dog pose strengthens the spine, arms, and wrists, stretches the chest and lungs, shoulders, and abdomen, and helps relieve mild depression, fatigue, and sciatica. Begin this asana by lying on your stomach, feet hip-width apart. Stretch your legs back and then tuck your toes for a moment. Stretch out through your heels to lengthen the backs of your legs. Inhale and press palms down on the floor, and drop the shoulders down and back. Then press the chest forward and reach the crown of the head up towards the ceiling. Inhale and lift thighs and legs off the floor by pressing the tops of the feet down. Breathe and hold for 1-3 breaths and then release back to the floor.Â
Standing Forward Bend Pose
To perform this asana, stand with your feet together. Inhale to reach your arms up over your head, framing your face. Now slowly bend down and hold the toes of both your hands. Relax your head. This asana is also known as Uttanasana in Sanskrit. This asana stretches the legs, hips, and back which helps you look attractive. It is an excellent asana that stretches the hips, hamstrings, and calves, strengthens the thighs and knees, and keeps your spine strong and flexible. This yoga for men and beginners is also good for mental health as it helps you get rid of stress, anxiety, depression, and fatigue. Besides all this, it also activates abdominal muscles and keeps your body fit and healthy improving personalized healthcare.

So, these were the top 5 yoga for men beginners. To get more such information on yoga read our e-book on yoga. The book consists of various chapters that include an introduction, history, benefits, misconceptions, and various other details about yoga for personalized healthcare.
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