The Complete Guide To Yoga For Men

Yoga for Men

The art of yoga practice has been around for centuries. This ancient art has given millions of individuals a chance to live their life without worry or stress. Yoga can help you get rid of a number of physical and mental health problems. Whether it is weight loss, depression, or anxiety; yoga has something for everyone. However, yoga is not only for the ladies, there is also yoga for men that can help you enjoy a healthy life.

A common misconception among many men is they refer to it as over-the-top stretching without any strength or cardio involved. Although the physical part of yoga might be a bit strenuous, there is a lot more yoga offers to men. Yoga experts have compiled a guide to help you adopt this new way to fitness in your life.

Let us first look at what benefits you would get by practicing yoga.

10 Benefits Of Yoga For Men

Yoga experts have come up with a list of benefits of yoga for men that will surely change your mind about including this ancient art.

1. Improves Strength & Flexibility

If you are worried about not having a super-flexible physique before joining a yoga session, think again. Being flexible is not a prerequisite for enrolling in yoga for men class. It is the same as saying you need to be strong before lifting weights or get thin to eat healthy. With consistency and hard work, yoga helps improve your balance and strengthen your muscles.

2. Help Prevent Injuries

Yoga gives your body a gentle stretch which helps alleviate any pain you might experience. Since yoga is a light and gentle practice, the numerous asanas improve your strength and flexibility which decreases the risk of an injury to a large extent.

3. Fountain Of Youth

Whether you are an 18 year old young adult or a 50-year old veteran, there is no limitation with age at which you can enroll in yoga for men sessions. The sweating that occurs as a result of yoga practice rids your body of all toxins and gives you glowing skin. In other words, yoga practice fills you with vitality and youthful energy.

4. Improved Libido

When it comes to helping you get better in the sac, yoga does a wonderful job. The increase in flexibility and flow of the feel-good hormones along with a decrease in stress hormones improve your libido. In other words, the daily practice of yoga can help you improve your love life.

5. Develops Mental Toughness

As you start progressing in yoga for men classes, it has a positive impact on your mindset. You develop the mental attitude to take on life’s challenges. It helps you prepare to face tough situations in life and come out of them with a calm mind.

6. Helps In Weight Loss

Do you want to get rid of the extra belly fat? How about doing some yoga? Yoga is good for your gut health. The numerous bending, stretching, and breathing exercises in different positions give your internal organs a good massage.

In the long run, this improves your body’s metabolic rate. It positively impacts your overall lifestyle, eating habits, and even sleeping patterns which are all factors behind unnecessary weight gain.

7. Fights Chronic Back Pain

If your day job involves sitting on the desk for hours, chronic pain in the neck and back are inevitable. You should include yoga for men into your daily routine to fight the pain and misalignment caused due to longer sitting hours. This also strengthens your back, neck, and shoulders which helps improve your body posture.

8. Big Stress Reliever

The best way for you to keep the mind calm amidst a chaotic situation is yoga. Yoga helps you get rid of all the negative feelings and emotions. It replaces your negative vibes with positive vibes, which improves your overall mood and energy.

9. Makes Bones Stronger

You might not know but yoga for men has numerous asanas that not only improve your range of motion, these also improve your overall mobility and bone health.

10. Improves Overall Wellbeing

If you are looking to adopt a new lifestyle, yoga is a great option to start with. It brings a lot of changes to your lifestyle including diet as well as physical and mental health. In other words, yoga is a holistic approach to overall well-being.

However, for you to reap the benefits of this ancient art, you have to enroll in men’s yoga classes that will help you stay physically and mentally fit.

Also read: Top 5 Poses of Yoga For Sexual Health

7 Powerful Yoga For Men Poses

With so many yoga asanas to choose from, it might be a bit hard for you to know where to start. Don’t worry, yoga experts have come up with some powerful yoga poses to help you reap the above-mentioned benefits.

1. Utkatasana (Chair Pose)

Although, doing the Chair Pose is a bit hard even for extremely fit males, this yoga for men pose helps develop strength in your shoulders, ankles, glutes, and quadriceps. It provides stability and stimulation to your abdominal organs.

Steps To Practice Chair Pose

Stand on the yoga mat with both feet hip-width apart.

Inhale. Bring your arms overhead.

Exhale. Bend your knees and lower your pelvis as if sitting on a chair.

Shift your body weight into the heels. Engage your core and relax both shoulders.

Your arms should remain at the heart center. Keep them forward, overhead, and parallel to the mat with palms facing down.

Continue breathing as you hold this pose.

2. Uttanasana (Standing Forward Fold)

The Standing Forward Fold gives your muscles a good stretching, improves blood circulation, and relieves you of stress. This is another effective yoga for men pose that opens your hamstrings, calves, and knees.

Steps To Practice Standing Forward Fold

Start by standing on the yoga mat. Inhale and bring your arms overhead.

Exhale. Hinge at the hips and bend forward. Let your head hang between your arms.

Keep your knees bent and rest your torso over your thighs while holding opposite elbows.

Make sure to keep your upper body relaxed and heavy. This creates a deeper opening in your back body.

Note: You can place a yoga block under your hands for added support. Yoga experts recommend you do this yoga asana to get relief from the tension in your neck, spine, and back. The Standing Forward Fold also improves your digestion.

3. Anjaneyasana (Low Lunge)

For you to develop body balance, the Low Lunge is an excellent yoga for men asana. This lengthens and strengthens your body including the hips, chest, spine, ankles, and knees.

Steps To Practice Low Lunge

Start in the Downward Facing Dog pose. Inhale and bring your right foot forward and between your hands.

Make sure your right knee forms a right angle by keeping your knee over the ankle and thigh parallel to the floor.

You can keep your left feet on the mat and either lift it or keep it straight.

Place your hands on the yoga mat. Keep them in a prayer at your heart or extended overhead position.

Engage your inner thighs and core to maintain the balance.

4. Ardha Kapotasana (Half Pigeon Pose)

The Half Pigeon Pose is a bit of a challenge if you have tight hips. This yoga for men pose lengthens your hamstrings, glutes, hip flexors, and adductors.

Steps To Practice Half Pigeon Pose

From the Downward Dog pose, bring your right knee behind your right wrist and closer to the edge of the yoga mat.

Make sure the right foot crosses towards the left side of the mat.

Let your left leg stretch back. Slowly bring your hips lower to the floor.

If your hips are not square to the front and right hip is not on the mat, use a yoga block.

Keep your spine completely straight and hold this Up Dog motion with your chest.

Hold this pose for 1 to 2 minutes as you breath and release all tension.

Repeat the same on your left side.

Note: This is an excellent yoga pose for you if you are into heavy lifting or do a lot of physical activity. The Half Pigeon Pose opens up your tight hips and gives you relief in the lower back.

5. Virabhadrasana II (Warrior II)

If you want to do yoga for developing full-body strength, do the Virabhadrasana. This is the best yoga asana that opens your hips, chest, and shoulders. It also strengthens your ankles, calves, and thighs.

Steps To Practice Virabhadrasana

Start in the Low Lunge pose with your right foot forward.

Turn your left toe towards the left side of your mat and press your heel down.

Lift your torso and extend your arms to form a T shape.

Let your shoulders relax and form a 90 degree angle with your right knee.

Hold and breath in this position for 30 seconds.

Repeat the motion on the opposite side.

6. Bhujangasana (Cobra Pose)

If you are an athlete or someone who does a lot of physical work, this is the best yoga for men asana you should do. Moreover, if you are into any type of sports like jumping, running, or dynamic body movements, this yoga asanas strengthens your lower back.

Steps To Practice Cobra Pose

Lie on your stomach on the yoga mat with both legs extended.

Keep the top of your feet completely flat. Rest your forehead on the mat.

Make sure your palms are flat on the mat beneath your shoulders.

Press your legs and top of your feet firmly into the yoga mat.

Press your palms, lift your torso, and straighten your arms.

Extend your spine by lifting your chest up with a gentle backbend.

7. Adho Mukha Svanasana (Downward Facing Dog)

The Downward Facing Dog is a part of every yoga practice. Although you might find this yoga pose a bit challenging, it does strengthen your hips, back, calves, shoulders, and hamstrings.

Steps To Practice Downward Facing Dog

Start in the tabletop position. Tuck your toes while lifting your hip and back.

Your wrist has to be parallel to the top of the mat with fingers pointing in forward direction.

Come onto your toes. Bend your knees and lift your hips towards the ceiling.

Keep your back flat and straighten your legs to form a V shape.

Your head and neck should be relaxed.

However, for you to really enjoy a yoga for men session, there are a few simple guidelines to remember.

Also read: Why Join Registered Yoga School?

4 Tips To Make The Most Of Yoga Class

If you are a complete beginner to yoga classes for men, going to the first session might feel a bit intimidating. Don’t worry, yoga experts have come up with some easy-to-follow tips to help you enjoy a yoga session.

With that said, given below are four effective tips to help you make the best of first yoga session.

1. Do Not Practice On Full Stomach

Perhaps, the worst mistake you can make as a beginner to yoga for men classes is coming to the practice session immediately after mealtime. Remember, for your body to twist and turn, consuming a heavy meal never helps. Yoga experts recommend you should consume something an hour before the yoga practice.

2. Come Early

You should arrive at the yoga studio 10 to 15 minutes before the yoga session starts. Remember, you might have to fill in some paperwork, introduce yourself to the class and teacher, and have a little chat before the practice.

3. Let Go Of Everything

In the beginner’s yoga for men class, a common mistake you might commit is clench your fingers, toes, or your jaw. Remember, the more you let go of the stress in your body, the easier it will be to practice the yoga poses. With a calm and cool mind, you would be able to dive deeper into the yoga practice.

4. Don’t Forget To Breath

A common mistake that countless new yogis commit in a yoga class is forgetting to breathe. You should pay attention to how your breathing is at the beginning as well as the end of the class. When you find your mind wandering from the practice, yoga experts recommend you should lengthen the inhale and exhale.


Yoga is no more a way to stay fit only for the ladies. You should practice this yoga for men that help you live a healthy and fit life.

Read more: Yoga Teacher Training in India