The thing about which many men decide to give yoga a try is the most pragmatic one. Possibly because of feeling tension in your lower back after several hours of working on the computer, because of your hips getting tight after jogging or carrying stuff, or just because you need a different approach to starting your day. But whatever the reasons were, the important thing is that you do not need to be limber to join in.

The following routine is designed specifically for beginners. No special postures and no prior knowledge are required. The timeframe for each stage is indicated, so there will be no need to constantly look at the clock.

Before You Start

Find a quiet place with enough space to spread out your arms to both sides. Yoga mats are important for grip, but you may start with a firm carpet. It is always wise to have some water by your side and avoid a large meal an hour prior to exercising.

Comfort is more important than fashion in yoga dress for men . You do not need to buy a particular yoga outfit for men to begin with, just clothes allowing you to bend, stretch, and sit without any restriction. If you can squat properly and raise your hands above your head, then you are ready.

One last advice. Yoga never causes pain. Gentle stretching is okay, but if you feel some sharp pain – stop. In yoga, success depends on regular practice rather than a great effort on the first day.

The 20-Minute Routine

1. Centering Breath (2 minutes)

Find a comfortable seated position in which you can rest your legs in a crossed position, or even take the help of a folded blanket if it is difficult for you to open your hip. Place your hands gently on your knees, then close your eyes. Inhale for four seconds and exhale for six seconds through your nose.

2. Cat-Cow (2 minutes)

Get into a position where you will be on all fours with your wrist positioned directly below your shoulders and your knees aligned below your hips. On an inhalation, let the belly fall as you lift the chest and tail bone (cow). On an exhalation, arch your back up to the ceiling while pulling in the chin (cat).

3. Downward-Facing Dog (2 minutes)

Begin by getting into position on your hands and knees and bring your toes up as well as lift your buttocks up to create an inverted V position. Bend your knees in case your hamstring muscles are very tight and use your hands to push away the ground and make your head hang down. Another alternative is to bicycle your legs.

4. Low Lunge (3 minutes, about 90 seconds per side)

Move your right leg forward between your hands and allow your back knee to touch the ground. Begin lifting your upper body while bringing your arms above your head. A stretch will be experienced in the front part of the back leg, which is a place where it becomes very tight when sitting. It is in this place where your clothes will also make themselves felt. If your cotton yoga pants stretch along with you, then there is no pull in the knee or waist.

5. Warrior II (3 minutes, about 90 seconds per side)

Plant your legs in a wide stance, turn your right foot out, and bend the right knee over the right ankle. Raise your arms parallel to the ground on both sides of your body, and look beyond your hand. Your back leg should be straight. Warrior II is an exercise for building endurance and strength in the legs.

6. Standing Forward Fold (2 minutes)

Separate your legs at about hip distance and hinge at your hips. Allow your head and arms to dangle. Hinge your knees as much as you have to. Grasp your opposite elbows and allow your torso to sway side to side. This is a way of opening up the low back and hamstrings.

7. Reclined Figure Four (2 minutes)

Lie down on your back with both your knees bent. Cross your right ankle onto your left thigh and pull the left thigh towards your chest. You will experience a good stretch in the outer right hip region. Hold it for one minute and repeat the same on the other side. Men have a lot of tension in this area, hence the stretch feels great.

8. Supine Spinal Twist (1 minute)

Pull your knees into your chest. Drop both knees down to the right and your arms should be stretched out in opposite directions. You can look to the left as long as it is comfortable for you. This move will help wring out your spine before you get ready to relax.

9. Final Rest (3 minutes)

Lay down on your back with loose legs and your hands on both sides of your body, palms up. Cover your eyes and allow your breathing to resume at normal pace. Here you are resting, and this type of rest is usually known as Savasana. This does not seem to be much, but in this position, your body takes all the effects of the exercise. Atmosphere also plays an important role in this regard. Some people prefer wearing white yoga clothes during their practice sessions.

Tips for Making It a Habit

Practicing during the same time every day. Mornings can be suitable for most individuals because the practice does not exceed half an hour and helps establish a calm atmosphere for the day. Evening is equally appropriate if you wish to relax.

Begin practicing three times a week. You do not have to practice daily. Just three times a week is enough to show some improved mobility after one month.

Dress according to the weather. In hot and humid climate, airy fabric is more comfortable. For example, many men prefer mens linen yoga pants  when the temperature is high because of the ability of the open fabric to let out heat. In winter months, thicker fabric will help keep the muscles warm due to slow movement of the body.

Do not hesitate to use props. You can easily place a folded blanket, pillow or a yoga block in order to feel more comfortable while performing different yoga poses. It is a wise idea to use props as even professionals do that.

Monitor your feelings rather than appearance. Are you sleeping better? Do you have relaxed spine? Is your mind clearer? These are the real indicators of success.

Final Thoughts

This twenty-minute time is a very short investment of your time, but it gives a huge benefit in return. All these things like stiff hips, tight back, and even an active brain will react to such training positively. Do this exercise for a couple of weeks first and gradually increase the time of your practice.

If you decide to make a good setting for your training, check the collection of clothes in the Akiso Store . There you can find pants, shirts, shorts, and even suits for yoga practice. Now take your mat and start.