Yoga for men
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A Complete Guide To Yoga For Men Beginners

While there are certainly physical differences between men and women that can affect how they approach yoga practice, yoga itself isn’t inherently gendered. Both men and women can benefit from the practice of yoga, and many yoga poses can be adapted to suit individuals of any gender.

That being said, there may be certain postures or modifications that are particularly beneficial or challenging for individuals based on their unique bodies and strengths. For example, men often have greater upper body strength, which can be advantageous in poses like arm balances and inversions. On the other hand, men may also have tighter hips and hamstrings compared to women, which could make certain seated or forward folding poses more challenging.

Ultimately, yoga is about connecting mind, body, and breath, regardless of gender. Practitioners of all genders to listen to their bodies, modify poses as needed, and focus on their own individual journey rather than comparing themselves to others. With consistent practice and patience, both men and women can experience the many benefits of yoga.

The Benefits of Yoga For Men Health

In the case of yoga, men are said to benefit more than women, because the muscles of men are tighter and bigger. If men start their yoga routine with the most basic postures, it can be of great benefit to them.

Among the top benefits of participation in Vinyasa yoga among men are increased heart rate and strength in the lungs, as well as the ability to breathe and help expand more oxygen in men.

At the same time, the practice of power yoga workouts for men can improvements in their perceived health and overall well-being. such as :

  • Building stronger bones and muscles
  • Boost man muscle strength and energy levels
  • Improving brain function
  • Reduced anxiety
  • Improved posture and balance
  • Decrease levels of cortisol
  • Enhancing mood
  • Reduce back and joint pain
  • Improving self-efficacy

On the other hand, practice of Hatha yoga poses can helps to improve men physical and mental health.

Beginners Yoga for Men that Build Strength, Muscle Tone, and Balance

Yoga is beneficial for both men and women also – but there are certain yoga poses that are very effective and specially designed for men beginner in yoga.

1. Mountain (Tadasana)

Benefits: A basic asana – Tadasana can remove toxins, improve body posture, strengthens biceps, and triceps, tone abdomen, and hips, and works on men’s thighs and core.

How to do it: For Tadasana, first of all, stand upright on the yoga mat. Now, moves both hands up, and add them together. After this, pull the shoulders, chest, and arms towards the sky, that is, stretch the body upwards and stand on the toes of your feet. Maintain a stable and balanced body and keep the body taut without any movement.

Know more about this asana click here: Mountain Pose

2. Chair Pose (Utkatasana)

Benefits: This is a very powerful asana, it is beneficial in all ways for our whole body. This asana is a basic level posture that is a part of Vinyasa Yoga. Practicing this asana helps in stimulating the abdominal muscles. Strengthens the hip flexors, ankles, calf muscles, and waist and helps in increasing body balance.

How to do: First of all, stand on the mat and spread your feet at hip-width. Keep all the toes of the feet together. Now raise your arms up, palms facing each other. After this, bend both the knees like this and come to a sitting position on a chair.

Know more about this asana click here: Chair Pose

3. Warrior Pose (Virabhadrasana)

Benefits: Virabhadrasana is a pose of a hero, it is also known as warrior pose. This asana is known to make your body strong like a heroic or warrior. This asana is a good exercise for men’s bodies.

How to do: To do Virabhadrasana, stand straight and keep a distance of about 3 feet between both feet. Now raise the palms of both your hands and spread them parallel to your shoulders. After this, turn the toes of your left foot at an angle of 90 degrees and turn the toes of the right foot 45 degrees. After this, also turn your head towards your left leg and bend the leg from the left knee and bring the thigh parallel to the floor. Stay in this posture for 40 to 60 seconds. Again do the same whole action with the other leg.

Know more about this asana click here: Warrior Pose

4. Standing Forward Bend (Uttanasana)

Benefits: Uttanasana is a great way to slowly stretches the hips, hamstrings, and calves improve digestion, strengthens the thighs and knees, also relieve tension headache, and insomnia.

How to do: To do the Standing Forward Bend Pose, you must first stand straight on a yoga mat. Keep both your feet close and straighten both the hands upwards, now slowly bend down from the waist and hold the toes with both your hands.

Know more about this asana click here: Standing Forward Bend

5. Hero Pose (Virasana)

Benefits: By doing Virasana, the muscles of the pelvic part of men are strengthened, due to which the prostate gland remains healthy and the risk of diseases related to it is reduced.

How to do: Bend your knees and sit on the floor. The heels should touch the hips. Keep both hands on the knees. Keep your head straight and look in front. You have to stay in this posture for 30 seconds. After that come back to normal posture.

Know more about this asana click here: Virasana

6. Downward Facing Doge Pose (Audho Mukha Savasana)

Benefits: Downward dog posture is very beneficial for making the spine strong and flexible in men. This pose expands your chest and hamstrings.

How to do: Lie on the floor upside down and keep both feet close to each other. Now slowly raise the hips and come in such a posture that the body comes in an inverted V shape. Make sure that your body is on the toes and palms of your feet. Stay in this position for 30 seconds and keep the arms and legs straight.

Know more about this asana click here: Audho Mukha Savasana

7. Sun Salutation Pose (Surya Namaskar)

Surya Namaskar includes several postures that help in improving blood circulation. This is a great exercise to make men’s bodies flexible and toned.

How to do: First of all, stand straight. Stretch while bending your back backward. Lean forward without bending your waist and touch your toes. Step one leg back as far as you can at a 90-degree angle between your legs. Then, rotate the other leg parallel to the first leg and come into a plank position. Keep your hips and chest on the ground. Lift your weight using your palms and arch your back into the cobra pose. While going into Dog Pose, lift your hips and keep your elbows, back, and knees straight while tilting your head. Bring one foot back between your palms. Now bring the other foot back between the palms. Straighten your back while raising your arms. Then, slowly lower your arms and return to the standing position. Repeat this asana 4 times.

Know more about this asana click here: Surya Namaskar

Also see: Surya Namaskar Mantras and

Yoga for men over 50 focuses on mental health and overall well-being

No stage of age can deny to includes yoga in one’s life, which is a positive thing. Adopting yoga at any age is a time to move towards bliss and is very effective in keeping the mind healthy.

Yoga for men over the age of 50 is very adaptable and gives a renewed sense of vigor. It focuses on mental health and overall wellness. This means that certain styles of yoga add balance, flexibility, and strength to men over 50, which tend to become more sedentary with age. Additionally, yoga for men over 50 and seniors, can help with maintaining flexibility and balance, Injury recovery & rehabilitation, reduce knee pain, calm the mind, and improve blood pressure when practiced regularly.

Practicing Yoga After 50-

  • Triangle Pose (Trikonasana)
  • Eagle Pose (Garudasana)
  • Child pose (Balasana)
  • Cobbler’s Pose (Baddha Konasana)
  • Happy Baby Pose (Ananda Balasana)
  • Easy Pose (Sukhasana)
  • Bridge Pose (Setu Bandha Sarvangasana)
  • Boat Pose (Navasana)
  • Cat Cow Pose (Marjariasana)
  • Cobra Pose (Bhujangasana)
  • Corpse Pose (Savasana)


The importance of yoga for men has also been proven to improve flexibility & balance, strength at ankles, shoulders, quadriceps, abs, spine, arms, and hip flexors, sex life, stretches knees, ankles, and thighs, boost immunity, etc., and thus helps in building men overall well beings.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional