Creating a home Yoga Practice

yoga for men

Anyone who has discovered how wonderful they feel after a yoga class inevitably comes to the question:

How do I create a home practice?

Do I need to recreate what I’ve done in class?

How do I remember what I’ve done in class?

What if I get a pose wrong?

How can I practice without the guiding instructions of my teacher?

There are a lot of differing views on this very dilemma that all yogis and yoginis come to. My opinion is this:

Quality not quantity is the important thing here. It’s not about how long you practice. Rather it’s about the regularity of your practice. So whether you have 5 minutes or 2 hours to practice in, it’s not important. Simply continuing to come back to your practice is.

So, with this in mind, start simple. Practice poses you know well, yes, even if that is only Savasana! As your discipline of a home practice grows, so will your enthusiasm. There are plenty of books, dvds, youtube videos and podcasts out there to give you ideas or a structure if that is what you want.

A home practice is really about you. It’s the ultimate yoga, you listening to your body and doing whatever your body wants for however long. By creating and maintaining a home practice, you’ll always have that post yoga bliss at your fingertips and your enjoyment of class will grow. Use your home practice as an opportunity to explore and your class practice to ask your teacher questions that have come up on your mat. The best of both worlds!

So, try it! Start simple and let it grow!

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Why you need Yoga in Life

Benefits of Yoga

Do you yoga? Yoga is one of the exercises that can create a healthy lifestyle internally and look fresh and fit externally. If you are new in yoga, you will probably do not have the idea on how yoga can perform such a good result in creating a healthy living. Each posture in yoga has different benefits to different parts of your organ. A very basic flow sequence in yoga, the sun salutation can be energy and create the inner heat of your body, with the inhale and exhale breathing process. It works with the entire body muscle strength, endurance, flexibility and breathing. It is basically a warm up flow to start a yoga class. It warm up every single muscle of your body so that you can performs well in the coming posture. There are many variations that can apply for any post in yoga. While you are familiar with the basic posture, your yoga teacher will create different variation to enhance your body flexibility and strength.

Posture in yoga is an important part in the overall class. A good and correct posture will helps you to cure your health issues while a wrong posture will hurts your muscle too. It is always good to join the yoga class to make sure that you are practicing in the correct posture. A long terms yoga will helps you to maintain a good body health. Why wait? join any yoga class around your area now! It can keep you slim and health!


Yoga is good for your mind. It will release your stress; improve your concentration, determination and mental focus. Besides, it wills also stabilities your emotion, change your bad habits into inspiring ways of being. Yoga teaches you how to concentrate your mind by focuses on specific part of your body. It teaches you on how to release your tension like worrying about what you are going to have for lunch or what you need to present to your supervisors. Yoga teaches you how to focus internally, between your body and head. For example, Savasana is the pose where you can practiced not to fight against any thoughts you have, but to let them come and go with the focus of your muscles feel. This is to bring you into peace, clam and relax state. Savasana is always the final pose of your yoga class.


Yoga can help to improve your body flexibility and strength. Besides, it can also improve your core strength and cardiovascular endurance. If you plan to manage your weight in a long run, yoga will be your best choice. Person with digestion problem or nervous system problem can also go for yoga class to help condition your body.

Soul and Spirit

Pranayama is the breathing techniques use to merge your mind, body, soul and spirit. It is believed that by controlling your pranayama breathing will control the energy that flow in your body. By practicing pranayamas breathing, it will slow down the heart rate, calms your mind and leads to a deeper and inner sense of relaxation. By practicing yoga in a long run, you can uplift your emotion, to create a greater self-awareness of well-being.

Types of Yoga

There are many different types of yoga classes, just to name a few below. Yoga Mudra is a movement that holds energy while Yoga Bandha is the technique of holding muscular contractions to focus awareness. These technique are commonly used in most of the yoga class.

Hatha Yoga

Hatha Yoga is the most basic yoga where it is widely practiced around the world. Movement is slow and smooth where the main focus is on holding different poses and integrates your breathing into the movement. It is great for stretching your muscles, get in touch with your body, and decrease your stress. This is the most fundamental yoga and preparation class for other yoga class.

Vinyasa Yoga

Vinyasa yoga is a dynamic flow of postures connected together with breath, a combination of movement and breath. This is more to posture like hold, extend, release and reposition. In Vinyasa, the move into the breath and posture that links the motion is a very important section.

Prenatal Yoga

Prenatal yoga is yoga for expectant mothers. If you are a seasoned yogi looking for a healthy pregnant exercise, here is your best choice. It is believed that prenatal yoga can increase your body circulation, improved your mobility and maintain physical and mental balance for this special period. By practicing deep breathing can calms your mind and spirit, thus relax your body in each transition of your pregnancy.

Power Yoga

Power yoga is the next stage of your fitness regimen. It is the combination of strength and aerobic activity, offering a totally new challenge for practitioner. You will release your stress and find peace as well as enjoying your athletes’ workouts at the same time. It is believes that by performing power yoga will reduces the symptoms of chronic illness.

Hot Yoga

Hot Yoga is the popular style for the one that love to sweat. Hot yoga is practice in a well-heated room to help cleanse both the body and mind. In a long run, it will release your body toxins, improves your body flexibility and develops your muscle tone. Besides, it is also a very good exercise for weight loss.

Fitness Yoga

Fitness Yoga is total body fitness yoga. Fitness yoga can increase your body strength, extend cardiovascular capabilities and also improve your body’s core. You may need tools like hand weights, straps or body bars for fitness yoga. By performing this exercise will provides a greater band of total muscle development.


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Yoga Options to Delay Ejaculations

bhujangasana to delay ejaculation

Yoga is a form of exercise that involves your mind and body. Many health benefits have been associated with it. Better sleep, improved decision making process and in this case better sex are among its many benefits. Men who are struggling with premature ejaculation would be happy to use yoga option to delay ejaculation effectively and therefore enjoy better sex.

Premature ejaculation occurs when a man fails to control his ejaculation during sex and releases semen sooner than he had hoped for. Some men last for 3 minutes while others last for close to 20 minutes. You can be able to lengthen your stay power with the right form of body and brain exercises.

Sexual activity mostly involves changes in breathing patterns, body movement and concentration of the mind. This explains to your question how to last longer in bed where premature ejaculation can be cured through yoga. Men who suffer from premature ejaculation suffer from lack of control of their sexual act. Yoga helps such men by giving them control since yoga exercises promote body and mind control. Good sexual performance expresses joy via body movement done with good rhythm and balance. If you pay attention to good yoga practice which focuses on both balance and rhythm, you will most definitely be able to pay enough attention in delaying ejaculation.

The art of yoga helps men to control ejaculation during sex after some months of regular practice. Most men find themselves less hasty and more quite during the activity. Your mind pays more attention and you enjoy and gain control of the moment. With yoga practice, your body will better adjust to the physical strain that sexual activity exposes it to and you will therefore have gotten the answer to the question on how to last longer in bed naturally.

Premature ejaculation is mainly caused by psychological factors. Stress, anxiety and frustrations among other negative feelings affect your mind and since you need to use your mind for delayed ejaculation you end up performing badly. During yoga, your mind is relieved off the negative emotions and refreshed enough to be able to focus on the task at hand; controlling ejaculation during sexual intercourse.

Yoga Poses that teach you to last longer


Effective yoga poses or asanas as they are commonly referred to begin with Pranayama which is a meditative technique aimed at lowering your mind’s stress levels. It focuses on helping you to learn how to control breathing pattern. Once you know how to control your breathing you are in a better position to control and delay ejaculation because as already mentioned, sexual activity involves changes in breathing.


An effective yoga pose as far as premature ejaculation is concerned is Dhanurasana which is also known as bow pose. It is a yoga option that also helps you to achieve stronger orgasm.

Steps to Dhanurasana

Place your stomach on the ground and your feet hip-width apart. Let your arms be on the side of your body, fold knees and hold your ankles on both feet, breathe in and lift your chest off the floor while pulling up your legs. Keep the yoga pose stable while smiling and looking ahead for a period of 15 to 20 seconds. Breathe out, put your legs and chest back to the ground and relax.

Bhujangasana (Cobra pose)  

It is a great yoga possibility in controlling premature ejaculation. It also heals cervical and back pain. How to last longer in bed naturally is to perform asanas that give your body parts such as lower back enough strength to withstand sexual activity. Bhujangasana is one such asana.

Steps to Bhujangasana

Place your stomach, forehead and feet flat on the ground. Your heels and feet should be touching each other slightly. Put your hands next to the shoulders with palms facing the ground and elbows close to your body. Breathe out, lift your head, chest then back and pelvis each at a time. Ensure that the navel is touching the ground and that both hands are carrying equal pressure. Breathe in and out while trying to calm your mind. Get out of this pose by slowly by lying down flat on the ground.


This yoga pose is also known as the shoulder stand pose. It helps in controlling premature ejaculation by increasing sperm / semen potency. It strengthens adrenal glands and improves thyroid glands to keep you energetic through increased metabolism rate.

Steps to Sarvangaasana

Lie down on the ground; place your hands on the sides of your body. Lift both legs to at least 30 degrees position while lifting up your head off the ground. Maintain this pose for around 10 seconds. Bring your legs to the ground breathe in and raise your legs up to at least 60 degrees position.


This yoga pose benefits men by strengthening sexual desire and improving functionality of their sperms. The sexual partners (women) also enjoy improved functioning of their ovaries, decreased menstrual disorders and increased lubrication. When the woman is ready for sex and there is enough communication between partners, there are great possibilities of delayed ejaculation during intercourse.

Steps to Kandharasana

Lie flat on the ground. Bend your knees so as to ensure your ankles touch your bum. The legs should be slightly separated. Hold your ankles with your hands, breathe in and hold your breath. Gently raise your bum in the air and push the chest towards the sky with your back arched off the ground. Maintain this position for as long as you can and then relax.

To learn these poses, join a yoga class under the instructions and directions of an experienced yoga instructor. Remember to consult your doctor before carrying out any asana because they may affect your health if you suffer from certain health conditions.

Premature ejaculation is caused by non relaxed mind and body. Yoga is an effective remedy since it has a calming influence on the brain and relaxing effect on the body. Yoga is therefore a well-structured and comprehensive system of physical and mental exercise which helps in lengthening ejaculation time. The above yoga possibilities provide solutions to how to last longer in bed naturally.

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Yoga for Lower Back

yoga for back pain

Do you suffer from lower back pain? You are not alone. When it comes to men’s health, pain in the lumbar area, the vertebrae, spinal discs, and the spinal cord itself is unfortunately very common. The lower back is an important part of your body for bearing weight, and so it is vital for your comfort and well being that you combat lower back pain as soon as you can. Luckily, yoga has been shown to drastically improve lower back pain. So why not consider starting to do yoga for lower back?

In many cases, you will start to feel improvements after your first session of yoga. Reduction in aches and pains, increased flexibility, and the ability to walk or stand or sit for longer periods of time without having to get up and stretch that aching back are some of the key benefits that you will feel after doing yoga for lower back.

Remember, it is very important to check with your doctor before you start any new type of exercise. This is especially the case if you have been diagnosed with a severe problem in your lower back. Letting your doctor and other relevant healthcare professionals (such as physiotherapists) know that you have started doing yoga to help your back problems is only the responsible things to do. Doctors and physiotherapists tend to take this news very positively. In fact, in many cases, people start doing yoga for lumbar and other lower back problems because it was recommended to them by their doctor or physiotherapist in the first place!

There are many types of yoga that will help you with lower back issues. From stretches to knee twists, and from specific poses like the sphinx to routines of flexing the muscles of the back and upper thighs, there is plenty to get started with. Why not think about creating a yoga routine that is particularly designed to help with your lower back problems?

How do you start doing yoga in order to help with lower back issues? It couldn’t be easier. You may not even need to buy any equipment, as many yoga teachers will hand out yoga mats for free. Join a yoga class, team up with friends in the park, or find yourself a yoga teacher who will give you some intensive one on one session. Think about how much time you can manage: once or twice a week is a good amount of time to do yoga, but you might find yourself craving more!

Yoga is not just great for the lower back, though. There are a whole host of other benefits that you can derive from doing yoga on a regular basis. For instance, it is brilliant for your overall flexibility, for posture, for toning muscles, and for maintaining a healthy digestion. The breathing exercises associated with yoga also help to foster a powerful sense of calm, and enable you to deal better with stress and to sleep better too.

So what are you waiting for? Target your lower back pain or other lower back issues with yoga!

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Yoga For Weight Loss

yoga for men

Yoga is one of the best forms of exercise for overall well being. Doing yoga regularly helps improve your physical and mental strength and keeps you healthy and fit. However, although yoga is done mostly by women, it must be noted that men can benefit just as much as women from a regular yoga routine. Apart from providing numerous health benefits, yoga is a great option for men who are trying to shed those extra pounds. Take a look at some of the benefits of yoga for weight loss for men listed below in this guide.

Yoga Weight Loss Benefits For Men

#1: Yoga provides a Total Body workout: One of the greatest benefits of practicing yoga is that it helps provide men a complete body workout for effective weight loss. Yoga asanas for weight loss requires you to put body in positions that require the support the vast majority of muscles and uses your own body weight as resistance. Unlike sports activities such as tennis, cricket or football where only 10 -15 percent of the body is utilized, doing different yoga provides a complete body workout employing full support from the skeletal , cardiovascular, endocrine and muscular system promoting effective weight loss in men.

#2: Yoga helps Reduces Sugar Cravings: Sugar consumption increases the caloric intake in your diet and can cause weight gain. The fact that yoga focuses on regular meditation and deep breathing exercises, it helps still your mind trace the emotion responsible for craving. This stronger mind- body connection created by practicing yoga practice helps you fight those unhealthy cravings and opt for healthy food choices.

#3: Yoga helps Improves Digestion: Poor digestion often makes it difficult to breakdown, absorb nutrients and get rid of the toxins from the body and cause your metabolism to suffer, leading to weight gain. In addition, poor digestion makes it difficult for the body to absorb iron, B – vitamins,, magnesium or any other nutrients required to burn calories, causing excess body fat. The twists and postures done during fat burning yoga workouts helps massage the internal organs and improve your digestion. Yoga not only help align the gastrointestinal tract and helps it run smoothly, but also helps men achieve better mind and body balance to manage stomach woes caused due to anxiety, stress or depression.

#4: Yoga helps Reduce Stress: Chronic stress can often lead to weigh gain in men. When body is stressed, it releases hormones namely cortisol and Neuropeptide. The release of these hormones increase your appetite for foods rich in carbohydrates or junk food and also makes it difficult for the body to burn calories, leading to weight gain. However, practicing yoga regularly can help men de-stress and calm down. Yoga is a form of mediation that focuses your brain on your body and breathing. In doing so, your mind gets cleared all the clutter and stress and feel more focused and peaceful.

#5: Yoga Helps Flush your system: Bikram yoga is often referred to as �intense’ yoga. This form of yoga requires men to workout room heated than your body temperature, making them sweat considerably. Excess sweating not only helps men get rid of the toxins from the body, but also shed those get rid of those extra kilos in an effective way.

#6: Yoga Enhances Sleep: Practicing yoga to lose weight can be quite beneficial for men suffering from insomnia or irregular sleep patterns. The fact that yoga poses for weight loss requires one to concentrate on breathing and balance, the mind tends to get diverted and focus only one thing. In addition, the simple stretching exercises done during the yoga routine helps easy pains and aches and helps relax muscles, helping you relax and get better sleep at night. Studies have shown that having a good night sleep helps improve the production of ghrelin( hormone that helps control food craving), helping men manage weight.

#7: Yoga helps Detoxify: Practicing yoga is one of the best ways that can help men detoxify their body. Detoxification is natural and healthy way to get rid of the toxins as well the fat stored in the body and lose weight. Yoga when done regularly helps regulate your digestive system, improve your circulation and stimulate your lymphatic system, helping your body detoxify and as a result lose weight.

When such innumerable benefits of yoga for weight loss, men incorporating this form of exercise in their daily routine will certainly gain benefit in achieving their weight loss goals as well as in making their body healthy and fit.

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