10 min Yoga for Men Flexibility and Stretching for Beginners _ Sean Vigue

My friends .

It's Sean Veg with Shan fitness dot com .

Today , we're doing a yoga for men flexibility class to reduce stress in the body .

Get rid of those distractions to increase our mobility and flexibility , to bring the body back into alignment and to help prevent injuries .

Great for rehabbing the body , breathing in the nose and out the nose .

Are you checked in below ?

Do that right now ?

I appreciate that .

And we're all set .

Let's begin with child's pose .

We're gonna stretch out the back , stretch out the spine and release a lot of tension that we may be keeping in our body .

So I'm glad you're here .

This is just fantastic .

Whereas Arnold Schwarzenegger would say he's fantastic .

Press back knees wide .

You can modify any of these as you need to .

Of course , it's all body weight , all body weight .

So you can make a split second adjustment .

Let's reach the fingers forward .

I want you to relax the shoulders .

Always go over the foundation of these poses to get the best possible benefit from them .

Relax in the shoulders .

Let's breathe five times here in the nose and out the nose .

Yes .

Good working your tailbone back and down .

You feel the extension and the expansion in your back .

Yes .

Increasing blood flow and one more deep breath , focus on bringing in the breath to the abdominals , your sides and even into your lower back .

So a full deep deep breath and then vacuum the breath out of the lungs out of the body .

Ok ?

From the child's pose , we're gonna move into threading the needle .

Take your left arm here , we're gonna add some nice rotation work here .

Opening up the low back , reach that left arm through , bring the head down to the mat .

This hand can stay here for some more support or you may bring that arm to your lower back .

That's up to you .

We're elevating the what do we call this ?

Our tush , your , your bum , your tush your arse , bring it up slightly .

So we're getting the extension of the child's pose and the rotation .

Let's do three more breaths right here .

Drawing this right shoulder back gently with each exhale .

But find where you are work from where you are right now and then expand and one more breath mm threading the needle , rotational flexibility , rotational power and let's go to the other side .

So right arm thread it underneath , let's do five breaths total here or here .

Reach that right arm further through slightly with each breath getting the length and the rotation left shoulder back good , working into your threshold .

Breathe into that movement keep it smooth .

Keep it honest .

Ok , bring it through .

I wrote down some fun stuff today , but first either sitting cross legged or on your heels , shoulder drops .

I used to call them shoulder rolls .

I'm actually changing that because a shoulder roll pulls back too far .

It actually pushes you out of alignment down here .

A shoulder drop , you're gonna lift up and just sink it down .

So you expand the chest , drop it a little slower .

02 more lift at a little tension and then we release it .

So we're opening up the breath , getting some real correct posture here , tucking your tailbones slightly underneath your body .

All right , let's move on to the cobra pose .

It's a back be open up our back , get some , it's really all about openness in the body .

So your breath can flow unimpeded and your blood can flow , increase circulation .

So take the hands underneath the shoulders , elbows into the sides into the ribs .

You're going to inhale , pull the shoulders back , your legs are extended as much as you can draw the shoulders back , keep your chin slightly tucked and we're lifting .

So doing some little lifting here in the back in the erects and also pulling the shoulders back .

A little press into the hands .

You can lift the hands off the mat too .

If you wish , let's do three more breaths as you inhale , lift up , draw those shoulders back .

So we counteract the rolling shoulders forward cobra pose good .

Now , lower down , nice big stretch and thread the needle from here .

If this is too much , go back to child's pose .

Do it from there .

If not , we take the right arm underneath , left arm forward , big stretch for your shoulder , it's going to creep into your upper back as well .

If you want more .

Might as well add this .

Now , I like to give optional add ons , take the other arm across and we have the knot pose .

Knot .

Be gentle with this one .

Be cautious .

Be in control .

It really is going to open up your upper back and shoulders .

Three more breaths .

I like to throw this one in here .

It's rather a yoga curveball .

It's very unexpected , but I find that routines that we know what's coming next .

We start to shut down .

Our mind isn't as sharp .

Our body isn't as present .

So always challenging , always changing it up .

Now , switch sides .

You can do thread the needle other way or both the arms in the knot .

It's up to you .

Let's do five breaths and breathe .

Heap the breath upon the pose .

There's a little cloud up there .

A wisp of cloud .

How does that feel ?

You feeling some movement here ?

Some of your shoulders might be frozen , they might be stuck .

We're adding movement .

We're bringing in some fresh blood and oxygen to wash away the tension .

One more breath .

OK .

Unwind the arms , shake them out for a moment .

This is me shaking .

You get off there .

It's like you're flicking water off your fingers .

And once again , you can have the forearms down for baby cobra or cobra .

Once again , shoulders back or press all the way up into upward facing dog , your elbows are in your shoulders are back , the knees can be down or extend the legs .

This is definitely more challenging .

So work up to this .

But I want this video as all my videos on this channel to be a guide that once you feel really comfortable with something you can move on to the next level , drop the shoulder , squeeze the glutes , take pressure off your lower back .

If you are in the up dog , let's do one more breath like working the triceps too and the shoulders .

All right down .

Woohoo and let's go to downward facing dog .

It's too much .

Go back to child's pose .

I want lengthen this down dog too .

So we're gonna start with hands in front of the shoulders .

Take the what are these called feet ?

Take your feet behind your hips and we're pressing this direction , this direction , everything's going towards the heels , relax the shoulders .

Perhaps you need to bend your knees .

Go ahead .

It's body weight exercises .

It's you and the mat stretch it out .

Now , if you like , you can lengthen that down dog hands further forward or the feet further back for extra stretch in your spine and back and down the backs of the legs .

Three more breaths .

Really ?

Use your breath .

It's with us 24 7 .

But it is an amazing tool .

It's an amazing teacher and it will lead you further into every pose and exercise you will ever do .

Mm .

There's that stretch .

All right .

Pigeon pose .

Right .

Knee forward .

I discovered something yesterday doing this , that I had been doing my pigeon poses at about 70% .

I did something yesterday .

I went to about 99% .

So I'll share that with you in just a moment .

Let's go in here .

Hands are down , slide the left leg back .

This right knee is down .

You can keep the foot here and work from this angle .

You can also bend both the knees like right here with the hands down for protection .

This is a little bit of a modified pigeon because it can be pretty intense .

Now , when you get more flexible , bring this right foot forward , what I was doing yesterday and you might not be here .

That's fine is I was actually getting a right angle pretty much in the leg and I was hovering right over it because usually I kind of keep it right here good stretch .

This one is amazing for opening up your hips and your glutes and your lower back .

So find it .

Let's take three more breaths right here , sliding that left leg back , gotta relax his shoulders .

How's that feel ?

Feel good feeling some movement .

Yeah .

All through here .

Oh , it's amazing .

Like a deep tissue massage and we need it .

Ok .

Let's switch sides for the pigeon left that we have here here .

You can bend or keep flirting with bringing this foot forward and sliding that right leg back being as square as possible .

Hands down her forms five breaths .

Mhm .

Yeah .

Yeah .

This is doing something and the time just keeps on slipping into the future .

So let's take the money and run here .

Let it , let me know below if you want more videos just like this yoga for men , flexibility , mobility .

Let's finish off .

I wrote out a lot more but we want to make these in 10 minute bite size bite size snacks .

Let's do a four fold .

I want you to bend the knees and hands can be here .

You could stand up here down here or dive .

I know one of the first yoga from in videos I ever did .

I got some complaints about forward fold like , oh I can't go all the way down and do that .

And I say well , I can because I practice it .

I do it .

So if you practice , keep doing it consistently , you will get better .

I usually ask people well , how many times have you done it ?

None .

So OK .

Practice .

It's right here .

You can also bring the arms here , grab here or just let the arms hang three more breaths .

Put the weight into the toes and we got it , my friend loosening up the spine , spinal mobility , stress relief .

Ok .

Now , bring it down once again , cross legged or sitting on your heels , shoulder drops and that , that'll do it for this session .

What do you think of that ?

Drop it down ?

Let's do it two more times .

I have my photo shoot tomorrow for my next paperback , which is Pilates for athletes for the next two days .

A lot of photographs and poses .

So this is a great routine for me to do before that .

It looks weird , doesn't it ?

I'm coach V my friends checking below and thanks for training with me .

A hey , it's Sean .

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