Say “om” on your off days: Practicing yoga just twice a week could improve your lung function, according to a new study review from Texas State University-San Marcos.
In one study, men who practiced yoga 90 minutes a day for 10 weeks increased their ventilatory capacity (the ability to move air in and out of your lungs) by 32 percent compared to those who stayed sedentary.
Why that matters: Lots of guys are tight in the muscles and tissue surrounding the ribs—and that’s not a good recipe for aerobic workouts. But over time, yoga may increase that flexibility, and in turn improve your performance in other athletic arenas. The more you practice, the more benefits you’ll see, the researchers note.
Lie on your back, bend your knees, and place your feet flat on the floor hip-width apart. You should be able to tickle the backs of your heels with your hands. Place your arms on the floor alongside your body, palms down. As you inhale, lift your hips off the floor and press them upward. Keep your knees directly over your heels. For an added shoulder stretch, slide your arms under your body, interlace your fingers, and press the backs of your arms into the floor as you lift your hips. Hold for 45 seconds. Exhale when you lower your hips. Repeat 3 times.
Optional exercise.... PlaySquash =)
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