Yoga IS for Dudes : Part II A Starter Pack
In part I, we looked at some common arguments as to why dudes believe yoga is not for them. Clearly - that fallacy has been disproven and to get all you guys started on your own yoga journey, I put together a “starter pack” of poses. These poses are foundational for any yoga practice and can be a wonderful compliment to a lifting, running, or crossfit workout. I even included the English, Sanskrit and laymen names for the poses so you can look and sound like you know whats up.
Here’s where you can start.
Mountain Pose – Tadasana – Standing
This pose will feel like a no brainer until you really think about the mechanics of standing. Plus – it will make standing for long periods of time much more comfortable.
How to do it: Feet are planted parallel, about two fist width distance from one another. Knees are slightly bent with a gentle pulling up of the knee caps but avoid locking out the joint. Hips are tipped back slightly – think “how can I flatten my low back?” This prevents sticking your booty out and overarching your low back (some people naturally do this when they are fatigued). Stack your shoulders directly over your hips and then roll them up by your ears and down your back - puling the bottom tips of the shoulder blades down and together. Bring your chin parallel to the floor. Finally, gently lift the crown of your head toward the sky allowing for space in the neck without craning.
While this is absolutely an under appreciated pose - it is one of the most important to our actual life. We spend a whole lot of time standing, so why not do it better and in a more functional way?
Standing Forward Bend – Uttanasana – Folding in half
Standing Forward Bend is the go-to pose for back pain. It puts your body into a position to release and relax your spine and neck and decompress the vertebrae.
How to do it: Feet are planted just like in Mountain pose. Knees are bent to the point that the low ribs can make contact (or come close – this will improve the more you practice) with your thighs. Bend at the hips (rather than at the waist), bringing the bottom of your pelvis or your sit bones to the sky. Release hands to the floor and relax all gripping in the spine and neck. Try nodding your head yes and shaking your head no to get rid of any lingering tension.
The bend in the knees will also help with super tight hamstrings – remember that this pose is more about the release in the spine rather than the stretch in the backs of the legs. Also, blocks or books under your hands can help make this pose more accessible - especially if your argument was "I can't touch my toes".
Plank – Kumbhakasana – Top of a push up
This guy should be familiar for all you gym aficionados. Plank strengthens basically everything – arms, upper back, core, legs – all of it.
How to do it: Hands at 90 degree angle to the wrist. Shoulders stacked directly over wrists. Push through hands to widen shoulder blades away from one another, pushing the floor away and reaching the center of the upper back toward the sky. Lift hips to get them in line with your shoulders (this will feel different from a normal push-up position). Toes are curled under (like a normal push up) and the heel of the foot should be just above the ball of the foot. Push through heels to engage legs.
Downdog – Adho Mukha Svanasana – A push up with your booty way in the air
Downdog is easily the most well-known pose of yoga. I love the stretch I get in my calves, hamstrings and bottoms of my feet.
How to do it: The easiest way to get into this pose is from plank. Maintain the same length between your hands and toes you had in plank as you lift your hips as high as you can, reducing the angle created at your hips. Bend your knees a lot to again find the bottom of your pelvis (your sit bones) facing the sky. Try to stay long and strong through your back and release your neck – lots of people hold tension here as they are getting into downdog. Keep your knees bent (the bend in your hips is much more important that straight legs). Bring your heels as close to the floor as you can get them - it's not the end of the world if they aren't close.
Updog - Urdhva Mukha Svanasana – Low hips push up
As a warning - be careful not to sink too low in updog. The goal is not “how low can you go” but “how low can you go while protecting your low back”. Not exactly a catchy slogan but a better approach.
How to do it: Again, begin in a plank. Sink your hips only to the level that you feel length and not crunching in the low back - think about the backbend being shared by the WHOLE backside of the body rather than turning yourself into a 90 degree angle. Pull your chest through your arms and roll your shoulders up by your ears and then down your back. Press through the hands to stay strong through the upper body as you push through the heels keeping engagement in the lower body (this will also protect your low back).
These are great starting points for a man’s (or woman’s, for that matter) practice. These poses will be included in 99% of all yoga classes and will allow you to not feel uninformed walking into class.
Now go get your board shorts and your non-creepy face and try them out. I would love to hear how it went!