Real Men Do Yoga: 21 Star Athletes Reveal Their Secrets for Strength, Flexibility and Peak Performance


Yes, Real Men Do Yoga—

including some of America's greatest athletes!

"Yoga has made my entire body more flexible, I'm stronger in my upper body, and I'm living proof that yoga prevents injuries.''

-Eddie George, Heisman Trophy winner, NFL running back

"I've been doing yoga since 1995, and I practice my breathing and focusing exercises before every game.''

-- Kevin Garnett, NBA superstar

"In sports, you need balance, strength and flexibility, and yoga helps so much in each of ...

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Real Men Do Yoga: 21 Star Athletes Reveal Their Secrets for Strength, Flexibility and Peak Performance

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Yes, Real Men Do Yoga—

including some of America's greatest athletes!

"Yoga has made my entire body more flexible, I'm stronger in my upper body, and I'm living proof that yoga prevents injuries.''

-Eddie George, Heisman Trophy winner, NFL running back

"I've been doing yoga since 1995, and I practice my breathing and focusing exercises before every game.''

-- Kevin Garnett, NBA superstar

"In sports, you need balance, strength and flexibility, and yoga helps so much in each of those areas. It's definitely been a huge part of my success.''

-Sean Burke, NHL All-Star goaltender

  • For these athletes, yoga is the key to peak performance. But you don't have to be a world-class athlete or even a weekend warrior to benefit. Yoga is also the perfect exercise for guys who spend more time on the computer than they do running marathons. A few simple stretches a day can give any man:
  • Greater flexibility and range of motion
  • Increased muscle strength, tone and endurance
  • Improved sexual stamina and performance
  • More energy and less stress
  • Sharper focus and clarity
  • Reduced risk of injuries-including an end to chronic back pain

"Yoga saved my career. I was facing back surgery, and tried yoga instead.
Now my back is in great shape, plus the yoga is an unbelievable workout. I'm a total convert.''

--Justin Gimelstob, ATP tennis player

"Flexibility is the most important thing for a golfer. The yoga stretches made my swing longer-there's no question about it. The added range of motion enabled me to get a better turn and power through the ball.''

--J.L. Lewis, PGA Tour

This book's efficient, effective yoga routines target specific areas, including abs, legs and arms. The language is clear and straightforward-no weird yoga jargon, New Age philosophy, or Sanskrit names. This is a man's approach to yoga that will super-charge your performance, whether your game is golf, running,
biking, tennis, basketball, skiing, swimming, or just spending some quality time with your spouse.

So stop stalling and find out today why 3.5 million real men, men like All
Star pitcher Barry Zito, are already working out with yoga--and why you (or the man in your life) should be, too.

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Editorial Reviews

From Barnes & Noble
To what does football great Eddie George attribute his peak performance? It's not protein shakes or bench presses; it's the 5,000-year-old discipline of yoga. He and many of his peers swear that yoga not only enhances their physical performance but also helps them focus, reduce stress, and sleep better. Avoiding new age jargon, author John Capouya keeps this guide simple, efficient, and geared toward the man who wouldn't be caught dead in a leotard. With beginner's exercises and play-by-play workouts for individual sports like golf and tennis, any armchair warrior can improve his game.
GQ Magazine

"A book for those seeking a more macho road to enlightenment."
-GQ Magazine

Yoga Journal

"This may be the world's most in-your-face yoga guide ... You won't find anything about the yamas of niyamas here, but you just might interest that Gatorade-slammin'
fella of yours in accompanying you to class after he peruses this X-Games -
esque volume."

-Yoga Journal, Nov. 2003

GQ Magazine
A book for those seeking a more macho road to enlightenment.
Yoga Journal
This may be the world's most in-your-face yoga guide ... You won't find anything about the yamas of niyamas here, but you just might interest that Gatorade-slammin' fella of yours in accompanying you to class after he peruses this X-Games - esque volume.
Publishers Weekly
This is an excellent introduction to yoga for men, although sportswriter Capouya is a little too concerned about reminding his male readers that yoga "isn't a chick thing." By keeping his book's focus on "yoga's fantastic physical and mental benefits, without getting into the more cosmic stuff," Capouya shows what yoga enthusiasts have known for years-that yoga is a "complex, sophisticated exercise system" that can be used to increase flexibility, build muscle energy and functional strength and help prevent sports injuries. The clever thing about this book is that it takes traditional and well-known yoga moves such as the Cobra, the Cat Stretch and the Eagle along with other basic yoga breathing techniques, and shows how they can fit into other body-building programs such as weight-lifting for better overall result. But the book's subtitle is a bit misleading. The book does feature short and direct page-long testimonials by "yoga jocks" like pitcher Al Leiter, as well as comments by other pros such as golfer David Duval and star running back Eddie George ("Yoga definitely builds strength. I've noticed it mostly in my upper body"), whose well-chiseled frame is featured on the cover in a yoga position. But the book's strength is its easy-to-handle introductory program of yoga techniques that can be applied to existing workouts for any other sport. (Oct.) Copyright 2003 Reed Business Information.
Library Journal
Using as examples male sport celebrities who condition and train with yoga, including Eddie George, Barry Zito, and Kevin Garnett, Capouya (deputy editor, SmartMoney magazine) attempts to dispel common misconceptions about men and yoga by outlining the practice's "fantastic physical and mental benefits, without getting into the more cosmic stuff." After briefly covering the basics, Capouya then presents exercise progressions (yoga poses and positions) for flexibility, muscle strength, core body strength, back pain, specific sports, relaxation, and sex. Each exercise comes with step-by-step instructions, illustrations, and an explanation why that particular exercise or group of exercises is beneficial. The author presents these exercises in a logical progression that not only makes sense to readers but also involves them in performing the exercises before having to finish the book. While aimed at reluctant males, this well-organized and engagingly written book would certainly be instructional for anyone. Recommended for public libraries, consumer health libraries, and universities with physical education majors.-Howard Fuller, Stanford Health Lib., Palo Alto, CA Copyright 2003 Reed Business Information.
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Product Details

  • ISBN-13: 9780757301124
  • Publisher: Health Communications, Incorporated
  • Publication date: 8/1/2003
  • Pages: 280
  • Sales rank: 208,653
  • Product dimensions: 6.00 (w) x 8.90 (h) x 0.70 (d)

Meet the Author

John Capouya is an award-winning journalist and yoga enthusiast. He was the health and medicine editor for Newsweek; the editor of the "Sunday Styles" section for the New York Times; the editor for Pro Magazine; and is now the deputy editor of SmartMoney Magazine.
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Read an Excerpt

Chapter 12

Staying Focused: Work Sharper, Play Better

"I practice my breathing and focusing before every game," says Kevin Garnett of the Minnesota Timberwolves. "Yoga helps me calm down and helps me center my energy so I'm balanced instead of going out there and just spreading my energy all over the court. I'm zeroed in on the game and have my mind set on what I need to do."

If you follow sports at all, you know that this guy is an unbelievable basketball player, one of the top five in the NBA, which means in the world. Beyond his skills and talents, he also brings it every game, never taking a night off. That's consistent effort—and consistent focus. And he's been able to laser in like that ever since he came into the league straight outta high school.

Not coincidentally, that's when Garnett started practicing yoga. "I've been doing it since 1995. It's something I've liked ever since. It was difficult at times, but when you're young and you're spontaneous, you try all things. Fortunately I was able to carry it over to now." He explains that he does a full yoga workout in the off-season and during the grueling 82-game campaign, he just uses the breath work.

For Garnett and many other top athletes—see the sidebar on relief pitcher Steve Reed in this chapter—the breath is the vehicle that gets them mentally focused. First they block out everything but their respiration; then they transfer that complete attention to the task at hand. By making sure they are breathing fully and deeply, which we tend not to do in times of stress, they also ensure they're getting maximum oxygen intake, which helps them perform physically.

However, other yoga jocks say they're big believers in the yoga poses for honing their concentration. The attention and discipline the matwork requires trains them to bear down and be "in the moment" during games. Kerry Kittles, starting shooting guard for the New Jersey Nets, tried yoga before the 2001–2002 season when he was rehabbing from a knee operation. Along the way, Kerry noticed how yoga "helps your focus."

"Obviously playing professional sports is all about focus," he says. "And yoga's all about holding a pose and maintaining your focus on that, trying to get deeper and relaxing yourself at the same time. You do that for an hour-and-a-half session, three or four sessions a week, and you become better at keeping your mind on one thing and not letting your mind drift."

One area he specifically wanted to get better in was free throws. (He's a 78 percent career shooter at this writing, which is far from shabby. But not good enough for him.) "I have a tendency of not being focused while I'm at the line, so I try to think about the stuff that I did in yoga class to help me focus and relax when I am in a pose. It really helps you get where you want to be mentally," he says.

There's really no argument between these two groups of top performers; yoga breathing exercises and the positions both put you in a position to succeed—in sports and beyond.

For former WWE wrestler Diamond Dallas Page, focusing better via yoga has a whole different meaning, having nothing to do with body slams. When he was younger, Page had a lot of trouble with dyslexia and Attention Deficit Disorder. "I grew up not knowing how to read," he says. "You're talking about a guy who was 30 years old and reading at a third-grade level. Since I've gotten into yoga, the focus has really helped my reading big-time. I'm still not great, but I'm much better than I was."

To Page, being able to focus better ain't no game. And it's a serious business to David Cooke as well. An assistant district attorney in the Atlanta area, he prosecutes crimes against women and children: rapes, molestation, torture—the worst. Talk about pressure. "I'm in court almost every day fighting for justice," says Cooke, who's in his early 30s. "And if I lose, evil wins."
A 6'5" weight-lifter, boxer and kickboxer, Cooke started doing yoga in college. It helped him recover from knee surgery when traditional physical therapy wasn't working, and in the martial arts, he says, it gave him greater strength throughout his entire range of motion. But today he prizes yoga (breath work and poses) for the way it helps him stay focused during his criminal trials.
"The mental stress is very strong," he says, "but yoga helps me to be in the moment. When the judge is chewing my ass out and the defense attorney is cheating, I need to address what's happening now; not the last battle I already lost or the next battle, either."

During a recent trial, Cooke noticed that "I was doing yoga breathing, deep breathing in and out, through the nose. And it helped me to remain calm. Like when you're in Downward Dog, you're not thinking about Warrior, just in breath, out breath, your hamstrings . . . You're completely in that moment."

As you've just heard, the body and breath work we're already doing will greatly improve your ability to focus, on and off the playing field. Here's a new, additional exercise that will specifically train your concentration even more. It's a balance pose, probably the best kind for developing focus, and this one requires you to balance on the smallest body part yet: your toes. (You'll feel right away that this move has a pretty intense strength component, too, working the front of your shins as well as stretching the muscles in your feet, ankles and thighs.)

  • Hunker down on the mat with your hands on the floor in front of you. Raise yourself up on the balls of your feet, then:
  • Inhale and bring your torso erect, lifting your hands off the floor. Now you are balancing only on the toes, thighs roughly parallel with the floor. Find your balance with your hands resting on the tops of your knees and then extend your arms straight out.
  • Breathe.
  • After 5 full breaths, try to move your knees, which should be close together, down even closer to the floor. This will rock your torso back a little and push you up even farther up on your toes, requiring another balance adjustment.
  • When you're stable again, you can raise your arms up to the prayer position in the front of your chest (optional).
  • Break the pose by rocking back on your heels.

Working this narrow edge is kinda tricky, no? It requires full concentration, and that's the point. After you've done this 2 or 3 times to get the hang of the form, try these variations, both of which also require intense focus, but in slightly different ways:

  • Repeat, but this time, try to keep your attention on your breath, not your body, its movements, or the balance challenge you're engaged in. Focus on making each inhale and exhale full and deliberate. Do for 10 full breaths, then come down.

Notice any difference in how you feel, or how well you were able to do the exercise? Were you able to focus on your breath throughout, or did you jump back and forth between that and making sure you stayed on your toes?

In this last variation, we'll ratchet up the degree of difficulty and turn the focus inward at the same time. How? Simply:

  • Repeat the Toe Balance, with eyes closed. Or try to anyway—this is a toughie.

I recommend using this eyes-closed focus exercise as an extra, occasional supplement to your regular balance work. When you want to emphasize focus a little more—or change things up for variety's sake—sub this in for one of the other balance poses in our rookies and veterans workouts, and try it all three ways. Or, if you really like this one, go ahead and add it in permanently.

¬2003. All rights reserved. Reprinted from Real Men Do Yoga by John Capouya. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, without the written permission of the publisher. Publisher: Health Communications, Inc., 3201 SW 15th Street, Deerfield Beach, FL 33442.

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Table of Contents

Acknowledgments ix
Introduction: Real Men Do Yoga xiii
1. Getting Started 1
2. The Joy of Flex & Why Yoga Flexes Best 5
3. Flexing the Upper Body & the Spine 15
4. Flexing the Lower Body 29
5. Yoga Power: Building Functional Strength & Muscle Energy 45
6. Balance & Body Control 63
7. Cardio & Learning to Breathe [Again] 75
8. Working the Core: Abs & Beyond 87
9. Injuries: Prevention & Recovery 97
10. No More Back Pain! 111
11. Yoga for Golf Plus: Sport-by-Sport Workouts 121
Golf 122
Running 127
Biking 128
Tennis, Racquetball and Squash 128
Swimming 129
Basketball 129
Baseball and Softball 129
Hockey and Skating 130
Skiing and Snowboarding 130
12. Staying Focused: Work Sharper, Play Better 135
13. Deep Relaxation: Stress Busting & the Best Sleep of Your Life 141
14. Meditation: Going Deeper Within 149
15. The Payoff: Peak Performance in The Zone 161
16. Sex: The Yoga Bonus [For Both of You] 169
17. Making It Work: Yoga in Your Life 175
18. Get with the Program! Yoga Workouts for Rookies & Veterans 179
About the Author 193
About the Contributors 195
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Sort by: Showing all of 6 Customer Reviews
  • Posted March 23, 2009

    more from this reviewer

    for all you men who think yoga is only for women

    i thought this was a great book! i took the whole misconception of yoga only being for women and showed how men do it as well.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted May 23, 2005

    Excellent Read!

    I was very impressed with this book. I have done a lot of reading on other (mental) branches of yoga, but this was the first one that taught how to do postures for strength and flexibility. It is a very easy read, as the authors use a great deal of wit and easy-to-understand language in explaining each pose and their benefits with outstanding detail. There is also a section on yoga meditation which was surprisingly complete; the one chapter was more insightful and used much less flowery language than entire books written on the subject! I have already started doing some of the routines in the book, and they are making me wonder if I should give up on weight lifting altogether! Definitely worth reading.

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  • Anonymous

    Posted October 6, 2003

    Yoga's Last Frontier?

    A great book that documents the enthusiasm of a new brand of yogi we've never heard from before ... jocks. The writing style is casual and sometimes very amusing, but no compromises are made in the presentation of the material. I've practiced for five years or so (admittedly not a long time in yoga years) with excellent instructors and can't think of anything I would have added or could have said better. Not being an athlete myself, it was pretty fascinating to hear the benefits professionals get from this great discipline. Hats off to Capouya and Lechonczak on a great job!

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  • Anonymous

    Posted November 11, 2008

    No text was provided for this review.

  • Anonymous

    Posted December 5, 2009

    No text was provided for this review.

  • Anonymous

    Posted April 20, 2011

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