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Five Pillars Yoga

Our Top 4 Tips For Men’s Health

Including The Best Yoga Postures For Men

Father’s Day is this weekend and we would like to share our top 4 tips for Men’s Health in honor of this important holiday. While there are endless ways we can improve our health and our lives, these 4 recommendations will make the BIG difference you are looking for.


Have fun & let us know how you are celebrating the fathers in your life on our IG or FB!


1. Practice These Yoga Postures Daily to Build Strength and Flexibility!



Do you or your loved ones experience tight shoulders, hamstrings, and hips? Well, if you answered yes, you are not alone. “Men often suffer from tightness particularly in the hips, hamstrings, and shoulders that can lead to injury or weakness,” says Baron Baptiste, founder of Baptiste Power Vinyasa Yoga. Yoga helps to prevent injuries, increase muscle endurance, build strength, and improve flexibility and balance.


Of course yoga has many more benefits beyond the physical body such as focusing the mind, decreasing stress, and increasing presence, peace, and joy. Oftentimes, starting with a physical practice can lead to deeper self-awareness, culminating with a deep and peaceful seated meditation practice. 


Ready to learn more and get started?


Begin with a Sun Salutation:

Practice three rounds of sun saltuations (Surya Namaskar A) illustrated below to warm up the body, deepen the breath, and focus the mind.


The Top 8 Yoga Postures For Men’s Health:

After your body is warmed up, practice the following postures. These postures target the hamstrings, shoulders, and hips. Plus they build core strength. Hold each posture for five deep breaths. For postures that have right and left sides, such as Warrior I and Warrior II, hold the pose on both sides for five deep breaths. Take time at the end of the sequence for savasana and consider practicing seated meditation for 5-10 minutes.


 

 


2. Eat These Three Foods To Protect Your Prostate!

 

You’ve probably heard by now that eating fresh, whole foods with plenty of colorful fruits and vegetables keep you healthy, but did you know that recent studies show that a plant-based diet prevents prostate cancer and boosts heart health? 

According to Neal D. Barnard M.D., a diet built from plant foods is a man’s best defense against developing prostate cancer. This type of diet is naturally low in fat and high in fiber—both of which act to keep testosterone at a healthy level—and is rich in antioxidants, which help a man’s immune system combat free radical production and fight off cancer. Two important dietary guidelines that deserve special mention in prostate cancer prevention are the inclusion of the antioxidant lycopene and the avoidance of dairy products.

He goes on to say that your prostate would rather be vegetarian, because daily meat consumption triples the risk of prostate enlargement. In addition to reducing meat consumption, consider adding the following three foods containing vitamin E and lycopene to your diet. Vitamin E and lycopene help to reduce the risk of prostate cancer and are part of the treatment regiment for prostate enlargement. 


  1. Almonds- Great source of vitamin E

  2. Avocados- High in vitamin E and a healthy source of fat

  3. Tomatoes- Contain lycopene, a powerful antioxidant


3. Prioritize Sleep



Besides boosting workouts and eating to thrive, a solid night of sleep is the easiest way to shed excess stress. Getting 7-9 hours of sleep every night will help you to stay healthy and happy. Not sleeping well? Try creating a sleep routine that you do every day and keep technology away from the bedside. Consider taking a warming bath and listening to calming music before bedtime. 


4. Meditate Every Day



The purpose of yoga is to calm the fluctuations of the mind and to see your true nature. Yoga postures build strength and flexibility in the physical body. Yoga practice also deepens your mind-body connection. Consider adding meditation to your daily routine to improve your focus and well-being throughout your day. 5-10 minutes first thing in the morning can set the tone for your day and help you practice presence so you show up to life as your most authentic, best self. Our recommendation? Set an easy goal that is convenient and realistic. The best practice is the one you will do.

 

 

Sources:

Baron Baptiste Quote Taken From http://www.menshealth.com

Images taken from:

Chair Pose: http://www.yogiapproved.com

Forward Bend: https://www.pinterest.com

Warrior I: https://www.washingtonian.com

Warrior II: http://www.gettyimages.com

Downward Dog: http://www.mensfitness.com

Bridge Pose: https://healingyoga2.wordpress.com

Boat Pose: http://www.jackcuneo.com

Reclined Pigeon: http://www.24hoursofadrenalin.com