Don’t listen to the meatheads down at the gym or fear being the laughing stock of your mates in the pub.

Yoga for bro’s or ‘Broga’, is the all new and hugely popular form of the ancient practice of yoga that is specifically tailored for guys who previously might have opted to dust down their tennis racket or force themselves to go on a long boring slow jog on a Sunday morning as a way of keeping fit and healthy.

Hailed as helping to bring yoga to the male masses, Broga is designed for men of all ages, fitness levels and abilities who want to get the blood pumping and improve their all round flexibility and well being.

Without an Enya CD in sight, a Broga class is a place where it is OK if you can’t touch your toes and where Radiohead, the Black Keys and Nirvana are the soundtrack of the day. Broga will help you to relieve early morning stiffness and leave yourself feeling rejuvenated, revitalized and injury free.

That’s not all, Broga could even help to improve your golf swing!

If you spend all day sat down at a desk, hunched over a computer answering the never ending stream of emails before sitting down again for the long commute home, the chances are that at some point you’ll suffer from a stiff neck, throbbing shoulders and tight hips. Niggling lower back pain has made you feel considerably older than your years.

However, by regularly attending a Broga class or by performing some simple Broga moves at home you could put yourself well on the way to improved flexibility and strength, whilst even knocking a few inches off your waistline.

So to start you off on your quest to move like a Ninja, here are a few basic beginner Broga moves.

Wrist and forearm stretch

These are perfect to do at home or at your desk.

Begin on your hands and knees, making sure that your knees are positioned under your hips, with your wrists in line with your shoulders.

Next, turn one of your hands around so that your fingers and palm are facing towards you. Hold for 15 seconds. Repeat on the other hand.

For those of you needing a good stretch in the office, start by standing next to your desk before turning your fingers and palm towards you, using your desk as support.

The Triangle Pose

This a great stretch to help improve your golf swing.

Start with your feet a bit wider than shoulder width apart. Extend your arms out to the side and turn your right foot so that it points in the same direction as the right arm.

Next, move your entire torso so that you bend at your hips to the right hand side. Then you need to drop your right arm down towards your ankle, whilst you extend your left arm to the ceiling.

You now need to make sure that your chest is facing forwards and not towards the floor. If you’re performing the triangle pose correctly you should feel a nice stretch in your obliques on the left hand side of your body, as well as in your right hamstring.

Upward facing dog

The upward facing dog is great to help strengthen the muscles in the lower back, helping to relieve lower back pain, whilst also stretching the wrists, arms, abs, chest and shoulders. A great stretch to do first thing in the morning.

Start by lying with your face down on the floor, making sure you stretch your legs back so that the tops of your feet are also touching the floor. Push your body up by straightening your arms, engaging your abs and extending the lower part of your back.  Hold for 15-30 seconds. Resist making dog noises.

Downward facing dog

After you’ve performed your upward facing dog movement, it’s time to take that Broga pooch downtown.

Start on the floor on your hands and knees, making sure the knees are directly below your hips. Your hands and feet should be facing forward. Next, you need to lift your knees off the ground whilst you push your heels towards the floor.

This is a really simple and pretty basic movement to perform, yet it is an excellent stretch to relieve stress and alleviate imbalances and niggles in the shoulders, calves and hamstrings. Turning yourself into a downward facing dog will also help to strengthen your arms and legs.

Whilst some of us want to move like a ninja, others want to improve their golf swing, whatever  your health and fitness goals it is always a good idea to seek medical advice before embarking on any kind of fitness program or exercise routine, especially if you haven’t been all that active in a while.

Garmin Forerunner 210

If you’re still a little unsure about Broga and how it will go down with your mates, you could redeem yourself by making sure you at least kit yourself out with a decent sports watch. The Garmin Forerunner 210, although really a running watch, not only looks the part but is a sports watch in the truest sense of the term.

Jam packed with all kinds of features you can easily set up timed intervals that will be really useful when it comes to timing how long you perform each of your Broga stretches. The watch can also measure the intensity so you’ll see in real time just how intense and challenging Broga can be. From approximately £140.