45-Minute Yoga Workout for Men: Conquer Back Pain & Boost Strength

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Warm-Up (5 minutes)

1. Deep Breathing: Sit in a comfortable cross-legged position. Close your eyes and take deep breaths, focusing on expanding your diaphragm. (2 minutes)
2. Neck Stretches: Gently tilt your head from side to side and then forward and backward. (3 minutes)

Main Sequence (35 minutes)

1. Corpse Pose (Savasana): Hold for 3 minutes. Use this time to center yourself and prepare for the session.
2. Cat Stretch (Marjaryasana): Flow between cat and cow poses for 5 minutes. This will warm up your spine and prepare your body for deeper stretches.
3. Wind Releasing Pose (Pavanamuktasana): Alternate between each leg. Hold each side for 1 minute. Repeat twice for a total of 4 minutes.
4. Sage Twist (Marichyasana): Hold each side for 2 minutes. This deep twist will help in detoxifying your body and stretching your spine. Total: 4 minutes.
5. Palm Tree Pose (Tadasana): Stand tall and stretch upwards. Incorporate deep breaths, holding the stretch for 5 minutes.
6. Fish Pose (Matsyasana): Hold the pose for 3 minutes. Feel the stretch across your chest and throat.
7. Locust Pose (Salabhasana): Do 3 sets, holding each for 30 seconds with a 30-second rest in between. This will strengthen your back muscles. Total: 3 minutes.
8. Bending Forward Pose (Uttanasana): Hold the pose for 5 minutes. Feel the stretch in your hamstrings and lower back.

Cool Down (5 minutes)

1. Child's Pose (Balasana): Sit back on your heels, stretching your arms forward. This resting pose will relax your back. Hold for 3 minutes.
2. Seated Forward Bend (Paschimottanasana): Stretch your legs out in front of you and bend forward, reaching for your toes. This will stretch your spine and hamstrings. Hold for 2 minutes.

Closing (5 minutes)

1. Meditation: Return to a comfortable seated position. Close your eyes and focus on your breath. Reflect on your practice and set an intention for the rest of your day. (5 minutes)

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Note: Always listen to your body. If any pose feels uncomfortable, come out of it gently. Over time, as your flexibility and strength increase, you'll find it easier to hold and deepen into each pose. Remember to hydrate after your session!