Gemma Naylor, aka @iamstressbuster, suggests some beginner-friendly yoga poses for any level of flexibility to relieve stress and enhance recovery.

“Connect your mind to your body by taking five deep breathes in each posture,” instructs Naylor.

“Allow yourself to relax on each outbreath and notice how this improves your flexibility, all while you’re building endurance and strength by remaining in the posture.

“Working deeply with the breath aims to stimulate your parasympathetic nervous system, which can help to decrease your stress levels and aid your recovery.”

5 Simple Yoga Poses All Men Can Benefit From – Men's Fitness UK

1. Cobra

How to: 

  • Keep your hands in line with your shoulders.
  • Lift your chin 45 degrees while keeping your neck lengthened.
  • Relax your shoulders down your back.
  • Engage your legs and glutes.

Benefits:

  • Strengthens the shoulders and arms.
  • Strengthens the spine.
  • Improves flexibility and decreases stiffness in the lower back.
  • Opens up the chest.
  • Stretches the abdominal muscles.

5 Simple Yoga Poses All Men Can Benefit From – Men's Fitness UK

2. High Lunge

How to: 

  • Aim to bend your front leg to a 90 degree angle.
  • Lengthen your back leg and engage the knee.
  • Keep both hips facing forwards.
  • Engage your abdominals.
  • Relax your shoulders down your back.

Benefits:

  • Improves mobility in the hips.
  • Strengthens the legs and arms.
  • Improves focus, balance and stability.
  • Stretches the muscles within the groin.

RELATED: Yoga For Men: A Beginner’s Guide

5 Simple Yoga Poses All Men Can Benefit From – Men's Fitness UK

3. Warrior II

How to: 

  • Aim to bend the knee of your front leg to a 90-degree angle.
  • Turn your back foot out 45 degrees.
  • Keep your arms straight, in line with your shoulders.
  • Engage your abdominal muscles.
  • Relax your shoulders.
  • Gaze over the middle finger of your front hand.

Benefits:

  • Builds endurance in the outer hips.
  • Strengthens the glutes.
  • Encourages outwards rotation in the shoulders.
  • Relieves back ache.

5 Simple Yoga Poses All Men Can Benefit From – Men's Fitness UK

4. Chaturangua Dandasana

How to: 

  • Bring your body weight forwards over your wrists as you lower from high plank position.
  • Keep your arms close to your body.
  • Keep your shoulders, hips, knees and ankles in alignment.
  • Keep your eyes gazing and inch or two in front of you.

Benefits:

  • Builds full-body strength and endurance.
  • Improves posture.
  • Increases full-body awareness.
  • Opens the hips.

5 Simple Yoga Poses All Men Can Benefit From – Men's Fitness UK

5. Boat

How to:

  • Engage your abdominal muscles.
  • Lengthen your spine as much as possible.
  • Open your chest and relax your shoulders.
  • If straightening the legs is too challenging, build up to it by practising with your legs bent at the knees.

Benefits:

  • Strengthens the abdominal muscles.
  • Strengthens the spine and hip flexors.
  • Improves posture.
  • Improves focus and stability.
  • Stretches the hamstrings.

Follow Gemma Naylor @iamstressbuster

Photography: thestudiowizard.com