Six ásanas that help shape a man's character, build steadiness and endurance, and give self-confidence and strong male health — with their effects and contraindications.
To keep in good physical and mental shape, regular physical activity is very important for every man. Going to the gym, swimming, running and other such exercise can partly take care of this. But for changes to happen at a deeper level, it is important to add the exercises of yogic gymnastics as well — A yoga posture held steadily and comfortably; it balances the glands and quiets body and mind for meditation..
Ásanas are not only a practice that is good for health. Through their work with the hormonal system they can also influence a person's inner state and the development of various qualities. We have prepared 6 postures that shape a man's character, build steadiness and endurance, and give self-confidence and strong male health.
Matsyendrásana
Spinal twist
This ásana is named after the great yogi Matsyendra. It is good because it affects the digestive and reproductive organs, improves the work of the intestines, is useful for displaced intervertebral discs, has an anti-parasitic effect, and develops willpower, confidence and persistence.
Contraindications:
- acute pain in the spine (with scoliosis, get additional instructions from a yoga therapist);
- ulcers, hernia and thyroid disease.
Mayúrásana
Peacock posture
From Sanskrit the name of this ásana translates as "peacock posture," and if you look closely you can see a clear resemblance. Mayúrásana acts first of all on the mańipura A center of psychic energy in the body; seven major ones lie along the spine.. It frees one from fear and shyness, improves digestion, helps remove toxins, stimulates cleansing of the liver and activates the production of red blood cells.
Contraindications:
- hernias and stomach ulcers;
- past abdominal surgery.
Utkat́a pashcimottánásana
Head-to-knees posture
It is said that regular practice of this ásana can free a person from all diseases. The posture tones the digestive and endocrine systems well, stretches the spine, strengthens the abdominal organs, and has a beneficial effect on the three lower cakras.
Contraindications:
- arthritis;
- lumbosacral radiculitis and acute pain in the spine;
- liver and spleen disease in the acute stage.
Cakrásana
Wheel posture
Cakrásana, the wheel posture, has a positive effect on the mańipura and anáhata cakras. The effects of the ásana: higher overall tone of the body, better work of the digestive system, stronger muscles of the arms and legs, and a more flexible spine.
Contraindications:
- arterial hypertension;
- an overactive thyroid;
- stomach ulcer.
Sarváuṋgásana / Matsyamudrá
Shoulder stand / Fish posture
Sarváuṋgásana, the shoulder stand, is one of the inverted ásanas. It helps restore the functions of all the glands and the body's capacity for work, improves the blood supply to the brain and the thyroid gland, rejuvenates, calms the nerves and has a beneficial effect on all the cakras.
Contraindications:
- high blood pressure;
- neck injuries;
- thyroid disease with overactivity;
- heart, liver and spleen disease in the acute stage.
Matsyamudrá, the fish posture, is a good complement to sarváuṋgásana: it offsets the load on the neck and brings the work of the thyroid and parathyroid glands back to normal. This ásana improves the blood supply to the brain, tones the pituitary and pineal glands, and has a beneficial effect on the 4 upper cakras.
Contraindications:
- an overactive thyroid;
- disorders of the cervical and thoracic spine;
- arterial hypertension.
It is recommended to do all 6 ásanas as a set, in the order given above.
If you have not practiced ásanas before and this sequence is still hard for you, start with three basic ásanas: yoga mudrá, dirgha prańáma (long salutation) and bhujauṋgásana (cobra posture). These postures are accessible to almost everyone and need no special preparation.
After 3–6 months of regular practice of the basic set, when your body has become more flexible and you have got rid of some of the blocks, you can confidently move on to the men's set.
