The Ultimate Yoga for Men Guide: Everything You Need to Know

We know that Yoga can be intimidating, especially for men. If you are a man that has spent years lifting heavy weights and playing high-impact sports, your body can become exhausted and fatigued. Yoga for men can help to loosen up your muscles and make you more flexible and less injury-prone. 

Now, we do not mean bending into all sorts of abstract positions. Instead, Yoga workouts concentrate on basic posture movements that help aid flexibility and strength. Welcome to a Yoga for Men Beginner’s guide.

Yoga for Men

The Benefits of Yoga for Men

There are many benefits of Yoga for men that often go unspoken about. For example, if you are a weightlifter or play sports, Yoga class can help improve the quality of your lifts and decrease stress. 

1. Builds muscles

You might think that weight lifting is the only way to gain muscle. However, Yoga activates muscles that get ignored. It widens the range of motion and helps with hypertrophy. This is muscle growth in your cells.

Yoga takes a lot of core strength and balance, creating muscle. Another benefit of yoga is it helps you have better sex.  Try out this online Yoga for men beginners’ program.

Yoga for men to build muscles
Source: gqindia

2. Helps you lose weight and improve overall gut health

Bending, stretching, breathing, and changing positions will all massage your inside organs, and this boosts your metabolic rate immediately.

Yoga also teaches you how to be mindful of your eating, and sleeping habits and thus lose time over time. It will change your lifestyle for the better.

How to Practice Yoga for Weight Loss for men
Source: menshealth

3. Relieves pain

Sitting for long periods of time can cause neck and back pain. Yoga is one of the best ways to relieve this pain in a gentle way and give you better alignment while also strengthening your back, neck, and shoulders.

As time goes by, you will realize how your posture improves and this will prevent any future injury.

4. Become more Flexible

 It is no secret that Men are less flexible than women. Women have evolved for childbirth, so they naturally have more flexible hips. One of the benefits of Yoga for men is flexibility as opposed to the traditional benefits of exercise such as strength and endurance.  

Flexibility helps to lengthen your muscles, improving your strength training. Yoga asanas is an excellent practice for beginners as it includes a lot of spinal twists allowing more movement in your upper body.

5. Reduces stress

Life can become busy and stressful. Yoga for men encourages you to focus on your breath and be present. This shifts your sympathetic nervous system to a parasympathetic system, which basically is your body and mind relaxing. 

Not only does it release stress, but the benefits of Yoga for men also lower the heart rateblood pressure, and blow flow around the body. In addition, studies show the link between yoga and stress relief.

6. Improves your sex life

Men of all ages can benefit from yoga when it comes to sex. Because Yoga helps you reduce stress levels and boosts a healthy lifestyle, this will increase your sexual performance as you gain more confidence. 

7. Strengthens your bones

Certain yoga poses can help you improve your range of motion, overall mobility, and bone health.

8. Motivates you to reach your dreams

When you learn new yoga poses (especially difficult ones) and make progress, this will help you push yourself physically and mentally toward achieving new goals in life. The sky will be the limit at that point!

Online Men Yoga Programs/Classes

Now that you are familiar with the benefits, it is time to get started. Of course, you do not have to have a yoga instructor at first or go to a studio or something. You can find plenty of online classes to help you get going.

If you find a class with descriptions that include words like “power yoga,” “yoga for athletes,” “yoga for runners,” or even just “Vinyasa flow,” you’re looking at programs that will give you a tough and intensive workout. Such programs will help you improve your range of motion and balance.

With that being said, there are so many programs and online classes out there and so how do you know where to start and what to avoid?

Worry not! I have done all the research on your behalf. Whether you are new to yoga, or already have some experience,

I’ve put together a list of 5 online programs to help you get started at the convenience of your own home:

1. Yoga Dose Program

It is an excellent program if you are looking to boost your body strength and muscular mass through yoga. They have this YouTube channel where you can watch free classes that will help you enhance your physical and mental health.

Take your pick from videos on core stability, hip stability, and even cardiac yoga, then grab your yoga mat and give it a try straight away!

2. Within MVMNT Program

This program is run by Jason Jacques and he created this excellent series of yoga workouts for men.

In no time, his unique blend of power yoga and full-body mobility exercises will have you feeling stronger and more mobile than you have in years.

The videos, which range in length from 30-45 minutes, usually start with the basics and then gradually go to new or evolved versions of conventional poses that will strengthen your core, challenge your stability, and focus on mindful movement.

You can follow up with his classes here.

3. Breathe and flow program

This program offers a range of yoga classes, and its YouTube channel has an entire playlist dedicated to men’s yoga.

This platform was actually created by a couple who left their careers in Silicon Valley to travel the world teaching yoga. “Bre and Flo” are their true names! What a heavenly connection!

Get started here.

4. Man Flow Yoga Program

Dean Pohlman, the yogi behind this popular program, offers regular online classes on his website as well as on YouTube.

He is one of the most popular choices for guys starting yoga at home, and his programs were created in collaboration with physical therapists, making him an excellent choice if you have any spinal health issues.

You can catch up with his classes here.

5. Broga Yoga Program

It is an online program that focuses on yoga for men. They provide yoga classes for those who want to de-stress while also strengthening their bodies. The poses in this program are designed to tone your muscles, strengthen your core, and calm your mind.

They also provide yoga teacher training programs. Access to their yoga streaming classes does not cost that much, and you can also try their martial arts or “HIIT” programs if you want to mix it up a little bit.

15 Yoga Poses for Men to Start

Great, so now you know what the benefits of yoga are and what programs to choose. So, let’s get started with 3 simple yoga poses first and then go into more advanced and challenging ones:

Yoga Poses for Men Beginner

1. Pose: Warrior (Virabhadrasana 1) 

Benefits: Aiding your balance and stretching through the body, this yoga pose is great for increasing air to the lungs

How to do: 

  1. Start in the Mountain pose, forward your right foot, and bring your arms above your head. 
  2. Bend your right knee and arch your upper back keeping your chest up. 
  3.  Palms together, hips parallel, and hold for 30 to 60 seconds.
 Yoga Warrior Poses for Men
Source: sanitizer

2. The Half-Bridge pose

This pose is quite easy to do as you will be lying down for the most part.


It strengthens your thigh muscles and stretches your back and hips.

How to practice

  1. First, lie down on your back and position your arms at your sides, with your palms towards the ground.
  2. Now slowly lift your pelvis, tucking your tailbone in and elevating your lower back off the floor as you inhale.
  3. Continue to slowly elevate your back off the floor until you reach your shoulders.
  4. Hold for a few seconds to expand your chest and increase your breathing capacity, which will help you in other activities.
Half-Bridge pose Yoga Poses For Men
Source: mensxp

3. The Boat pose

Pose: Boat pose (YouTube Video)

Benefits: The Boat pose is excellent for beginners who want to focus on their core. This helps with balance as it activates the deep core muscles

How to do:

  1. Sit on the floor before bending your knees with your feet placed on the floor.
  2. Lean back slightly, making sure to keep your chest up.
  3. Reach your arm forwards and slowly lift your feet off the floor and try to straighten your leg.
  4. Keep your core tight and lean back slightly with a straight spine.
Boat Pose in Yoga (Navasana) for men
Source: openfit

Now Let’s Get into More Challenging Yoga Poses for Men

1. Rolling Panda pose

This is a Yin yoga pose. The pose is for you if you spend most of your time sitting in front of your computer and have a lot of tension in your neck and shoulders, as well as stiffness in your upper spine.

It targets the outer layer of your shoulder and the gap between your shoulder muscle. Of course, it is not easy to do, but once you give it a try, you will get used to it.


It releases tension in your neck, shoulders, and spine. The rolling panda pose also stimulates the meridians of your kidney and urine bladder.

How to Practice

  1. Come to the floor on your hands, with your knees at hip-width apart.
  2. Relax your neck and side of the head by bringing your right arm under your left armpit and down onto your shoulder.
  3. Bring your left hand up above your head, making a right angle with your left elbow.
  4. Straighten your left leg to the side, as if in a downward dog position, and press your left foot’s ball and toes. Extending your legs this way will stop you from rolling over and looking like a “rolling panda,” as the name of the pose suggests.
  5. Finally, relax your neck so that it rests on the ground by looking up to your left armpit.
  6. Since it is a Yin pose, hold this position for at least 4 to 5 minutes.
  7. Once you are done, relax for two minutes, and then repeat on the other side.
The best yoga Rolling Panda pose exercises for men
Source: getsweatgo

2. Broken wing pose

This pose is very useful if you are someone who lifts a lot of weight in the gym. This is a very deep pose for those who need to stretch the heart and lung meridians as well as open up the front region of their chest and upper shoulders.


Similar to the rolling panda, this pose opens your inner shoulder, pec muscles, and armpit area. It also stretches the muscles in your neck and the area between your ear and shoulder. The broken wing pose also reduces any twists in your spine.

How to practice

  1. Place your left hand underneath your shoulder and stretch your right arm directly to the side of your body with the hand in line with the shoulder.
  2. Next, place your right cheek on the floor and press against your left hand.
  3. To target the right shoulder, bend your left knee and elevate it off the floor, positioning the foot flat beside your right hip.
  4. You can also wrap your left arm around your lower back.
  5. If it seems more comfortable, you can stretch your arms fully and get your hands behind your back.
  6. Bend your arm 90 degrees for a deeper stretch, but keep in mind that this is a bit difficult to do.
  7. Hold this position for at least 3 to 4 minutes.
The best yoga Broken wing pose for men
Source: getsweatgo

3. Frog pose

This is a super-deep hip opener that targets the groin muscles, hamstrings, and glutes.


It improves hip mobility and reduces back pain. The frog pose also boosts blood circulation and can help in managing diabetes.

How to practice

  1. Get down on your knees while facing your mat’s long edge.
  2. Flex your feet so that your toes face outward and your heels are directly behind your knees.
  3. Walk your knees out wider than your hips.
  4. Now walk your hands forward and, if you have some space, lay your forearms on a bolster or the ground and try to elevate your belly off the ground.
  5. It is important that the knees line up with the hips so that the position resembles a frog.
  6. To avoid damaging your knees, it is important that you stay relaxed all throughout. It’s a good idea to cushion them with a blanket and make sure the toes roll out away from the heels.
  7. Hold this pose for at least 3 to 4 minutes and then repeat as needed.

4. Wide-legged Forward Bend Pose

The forward bend pose is for you if you engage your leg muscles for running, football, or cycling on a daily basis. It is also an excellent way to expand the shoulders as you get your hands and stretch them up and high above your head.


It stretches and strengthens the hamstrings, calves, feet, and glutes while also going deep into the hips and groins.

The forward bend pose also helps in the treatment and relief of headaches.

How to practice

  1. First, lay on your mat and make sure your feet are pretty wide. The best way to do so is by stretching your arms straight out to your sides and broadening your stance until your ankles are perfectly in line with your wrists.
  2. Make sure your feet are firmly planted in the ground and that your weight is distributed evenly across your feet.
  3. Place your hands on your hips and lock your knees in by elevating your kneecaps to engage your thighs.
  4. As you continue to stretch your torso and fold forward, lift your chest up and gently draw your shoulder blades closer to each other.
  5. Allow your neck and head to hang heavy by shifting your weight forward towards the balls of your feet. Alternatively, you can lean against the wall for a stronger and longer hold.
wide-legged forward bend pose for men
Source: manflowyoga

5. Easy Twist Pose

This pose focuses on hip mobility, which is obviously the tightest spot in most men. The easy twist pose targets the quadriceps, hamstrings, hip flexors, and the deeper opening of your hips into the groin muscles.


It helps with the lower lumbar spine, while increasing power in your shoulders, and opening your chest.

How to practice

  1. Start in a high lunge position with the right foot in front, the knee above the ankle, and the toes of the left foot firmly pressed into the ground.
  2. Bring the left hand to the side of the right foot, under the shoulder.
  3. Get your right hand up high, fingertips wide, and maintain your focus in the same direction.
  4. Repeat the process on the other side.
Man doing Easy yoga twist (Sukhasana)
Source: getsweatgo

6. High Lunge Pose

Pose: High lunge (YouTube video

Benefits: Again, a popular yoga poses for men as it strengthens the arms and the muscles in the groin. 

How to do: 

  1. Very similar to the warrior, except you lift your back heel with your feet a hips-width apart.
  2. Focus on your breath and balance in this pose.
High Lunge Pose for men
Source: skill-yoga

7. Pose: Tree (Vrksasana)

Benefits: This yoga pose helps improve your focus and strengthen your anklesthighs and calves’ muscles.

How to do: 

  1. Press your right foot on the floor and bend the left leg at the knee, bringing your foot up to the inner right thigh
  2. For beginners, if you are struggling to balance, place your foot on your calves or ankle to start with. 
  3.  Next, place your palms together in front of your chest. Repeat on the other side. 
Tree yoga pose for men

8. Pose: Mountain (Tadasana) (YouTube Video)

Benefits: One of the Yoga for men beginners poses as it helps set the foundation for all of the other standing poses. Great for improving your posture and bringing flexibility to the feet.

How to do: 

  1. Place your feet together so your toes touch. 
  2. Avoid locking the knees and relaxing all of your muscles, bringing your chest up. 
  3. The aim is to find a natural posture that comes to your body, find your balance and focus on your breath through inhale and exhaling slowly.  

9. Pose: Lizard (YouTube Video)

Benefits: The Lizard releases tension in your back and helps with any soreness in the lower body. It is also known to speed up recovery and reduce the risk of injury. 

How to do: 

  1. Bring one knee over your ankle and keep the other leg straight back. 
  2. You should feel a deep stretch in the front of your hip and keep your chest and back flat.

10. Pose: Pigeon (YouTube Video)

Benefits: This yoga position is great for stretching glutes and their mobility. If you weight lift should opt for this pose to help with your back, especially during squats.

How to do:

  1. Start on all fours in a tabletop position
  2. Bring your left knee to your left hand, leaving your left foot to rest in front of your right hip. 
  3. Rest your hands in front of you and stretch the right leg back, pointing your toes. 
  4. Focus on your breath and hold for around 60 seconds.

11. Pose: Downward-facing dog

Benefits: The downward-facing dog is a famous yoga pose for men as it strengthens the legs and arms at the same time. 

How to do: 

  1. Place your hands in front of you, and press your fingertips firmly into the floor. 
  2. Lift your knees off the floor with a slight bend. 
  3.  Push your tailbone up to the ceiling and try and straighten your legs. 

12. Side Ninja Pose

This pose has one of the funniest titles of all the yoga poses, and it is an excellent hip opener that helps in stretching your muscles and improves flexibility.


It strengthens the hamstring and groin muscles while also stretching your lower back. Moreover, your bent leg will open your groin and hips.

This pose also strengthens the ankles and feet, particularly when you spread your toes.

How to practice

  1. Get to the ground and lean to the left side while bending the left leg and keeping the right leg straight.
  2. Try to get your bottom as close to the floor as possible while maintaining a straight spine.
  3. You don’t have to put your left foot entirely on the floor. Instead, you can just stay on your toes.
  4. Flex your right foot and point your toes up, while protecting your knee.
  5. Rep the process on the other side.
  6. To help with balance, keep your hands at the front of your chest, and squeeze them very firmly against one another as well as against your chest. This will give you more balance.
Side Ninja yoga Pose for men
Source: getsweatgo

13. Upward Dog Pose

This is a backbend pose in which you lift your hips, thighs, and knees off the ground while your body’s weight is supported by your feet and palms.


This poses helps in lifting and opening your chest. It improves your posture and increases your lung capacity.

The upward dog pose also strengthens your spine, arms, wrists, and shoulder muscles.

How to practice

  1. Start with your hands beneath your shoulders, while lying on your chest.
  2. Extend your legs behind you and spread them a few inches apart.
  3. Lift your chest and straighten your arms as you inhale.
  4. Roll your toes all the way up to the top of your feet.
  5. Maintain a downward and backward posture with your shoulders away from your ears.
  6. Open your chest by pulling your shoulder blades together.
  7. Maintain a forward look to extend and relax your neck.
  8. Take 5 deep breaths and hold the position for a couple of seconds.
Upward Dog Pose yoga for men
Source: artofliving

14. Chair Pose

This is a fantastic leg-toning pose. It brings all parts of your body together into a cohesive whole.


This pose works on your calves, ankles, hip flexors, and back to strengthen your lower body. Increase your endurance by expanding your shoulders and chest.

It also stimulates your heart, diaphragm, and abdominal organs and reduces flat feet.

How to practice

  1. Begin by standing tall with your feet shoulder-width apart.
  2. Take a deep breath in and raise your arms above your head.
  3. Exhale while bending your knees and bringing your thighs as close to the floor as possible.
  4. Place your shoulder directly over your knees and open your chest.
  5. Maintain a flat spine by keeping the knees behind the toes.
  6. Make sure to maintain a forward look when doing this and not be distracted.
  7. Take 5 deep breaths and hold the position for about 50 seconds.
Chair pose for men

15. Pose: Cobra (YouTube Pose

Benefits: This is an excellent pose for spine and core strength. It helps prevent injury and improves your lower body and hip strength. It is great Yoga for men who sit a lot during the day. 

How to do: 

  1. Start by lying on your stomach, placing your hands under your shoulder. 
  2. Keep your elbows close to your side. 
  3. Keep your chest up and ensure your pelvis is pressed to the floor.

16. Pose: Airplane (YouTube video

Benefits: If you can master the airplane yoga pose, it is excellent for balance a provides a deep stretch in the hamstrings

How to do: 

  1.  Place yourself in a high lunge position and keep your hips squared to the floor. 
  2. With your arms along your side, shift your weight into your front foot and lean forward until your back leg is off the ground. 
  3. The key is balancing the front leg while keeping your hips squared. 
  4. Reach your arms in front of your head.

17. Pose: Handstand

Benefits: The great benefit of this more challenging yoga pose for men is that it improves your athletic balance. It also strengthens your back and shoulders.

How to do: 

  1. Place one foot in front of the other, and lift your leg.
  2. Bring your arms in front of your body. 
  3. Palms to the floor with straight arms, and rock gently until you feel ready to lift both legs off the ground. 
  4.  crow
  5. Only when you are ready, slowly bring your legs above your head.

18. Pose: Crow pose (Youtube video)

Benefits: This can take months of practice, but the crow pose helps increase strength and coordination. It takes a lot of power and resilience to master this move. 

How to do: 

  1. In a low squat, place your hands in front of you between your knees with straight arms. 
  2. When ready, lift your hips until your feet come off the ground balancing only on your hands.

19. Pose: Wheel 

Benefits: This helps open up the spine and shoulders to help prevent injury. 

How to do: 

  1. Also known as the bridge in gymnastics, lie on your back and press your palms flat by your ears. 
  2. Push down with your palms and press your feet into the ground.
  3.  Lift your body with only your feet and palms left on the ground.

20. Scorpion Pose

This one will not be your typical yoga pose. It is an advanced-level backbend that requires you to use your entire body to get upside down while balancing on your forearms.


It improves the flexibility of your spine and stretches your back and shoulders as well as your hip flexors and chest muscles. The scorpion pose also Increases upper-body strength and stability.

How to practice

  1. Start with your legs close together in a handstand.
  2. Bend one knee while keeping the other leg straight overhead.
  3. To generate a tiny backbend, lower your chest and lift your head up while sliding the toes of your bent leg in the upward direction.
  4. Rest for 30 seconds to help counter the intensity of this backbend pose.
Scorpion pose yoga for men

How to Start a Yoga Practice

The best way to start Yoga for men is to find an instructor or program that makes you feel comfortable and aligns with your goals. 

Finding a yoga instructor your like will motivate you to continue going and persevering with the practice. It also helps men to begin Yoga as they can guide them step by step. YouTube videos are good for beginners yoga as they are free, so there is no investment if you don’t like them. Check out here!

You need to pick programs relevant to your goals. Whether it’s to gain muscle, relieve stress, or increase flexibility, there is a Yoga program to help with several different issues. So, find one that aligns and stick to it for a month and see how you feel.

What to Wear to Yoga Class?

I don’t think you need to buy a whole new wardrobe to start Yoga. Flowy, light, and lose clothing are the best for Yoga to allow your body to move. Below we have listed some items for males who are beginning Yoga might need. 

Yoga pants

Light and airy, these Yoga pants for men are perfect for getting started. They are great for man flow yoga as they are airy. 

Yoga T-Shirt

This yoga t-shirt is versatile as you can use it in the gym or for playing sports. Breathable and good to sweat in, ideal for men beginning Yoga.

Yoga Mat

Perfect for yoga workouts from the comfort of your own home. Great to take to your first Yoga for men beginner’s class.  

What Clothes Do Men Wear To Yoga
Source: lovelifebefit


Yoga for men has many benefits to help improve your everyday life and increase your fitness, it is not just for females

Whether you have a sedentary office job or lift heavy weights, Yoga poses for men help strengthen muscles and prevent injury in other areas of your life, including your sex life!

Try the Yoga for men program, or check out free YouTube videos to get started! 

Let us know if you have any better yoga poses for men for us to check out.

yoga for men beginners

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