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Best Beginner’s Guide to Yoga for Men | 10 Poses to Try

Think yoga is just for the ladies? There are plenty of reasons why all of the men out there should consider giving yoga a shot.

How to Get Started With Yoga for Men

man doing yoga in living room

The best place to start is online. There are different types of yoga out there, and plenty of videos exist for you to see what exactly each variation entails.


From there, you can sign up for a yoga class at a nearby gym. Numerous are co-ed, and given the practice’s popularity, it should be easy to find one that works with your schedule. 

Why Men Should Do Yoga

man doing standing pose yoga

Yoga does not require as much effort as other exercises, making it perfect for anyone who would like to ease their way back into a fitness regimen. Aside from that, there are numerous health benefits to gain.

Benefits of Yoga for Men

Some of the benefits to reap from yoga include:

Prevents Injury

Yoga stretches your joints, reducing the likelihood of pulling something when you engage in more rigorous exercise.

Increases Muscle Strength

Performing yoga enhances flexibility and strength. It works out your muscles, using your own body’s weight as you guide yourself through the motions.

Relieve Stress

Yoga calms the mind. It forces you to forget about all of the stresses of the day and merely focus on the movements at hand.

Increase Flexibility

You don’t have to be flexible to start yoga. But by the end of it, you may find it easier to touch your toes.

Smell Better

You don’t sweat as much with yoga as other exercises. That means you can get in a quick session before work without worrying about stinking up the office.

Enhanced Productivity

Since yoga clears your mind, you’re better off for the rest of the day. You may notice you have the energy to tackle those errands you’ve been putting off. 

Improve Immune System

Stress hormones compromise your immune system. By reducing stress, you improve your body’s ability to fight off infections overall. 

10 Beginner Yoga Poses for Men to Try

There are numerous poses out there designed to ease men into yoga that won’t over-exert your body too much. 

1. Mountain Pose

This is a standard introductory pose that strengthens thighs, knees, and ankles.

2. Horse Pose

This is an ideal pose when you want to improve posture. It forces you to open your hips and inner thighs so that you strengthen your leg muscles.

3. Lizard Pose

The lizard pose stretches your hamstrings and quadriceps. Many professionals recommend this pose for individuals who suffer from chronic lower back pain.

4. Warrior 1

This is a basic pose that forces you to become better acquainted with your center of gravity, providing greater stability in the long run. 

5. Downward Facing Dog

Here’s one of the more basic poses. While you stretch out both your arms and legs, you also enhance circulation, making it great for the heart.

6. Tree Pose

It’s thought by many that the tree pose is among the most relaxing. It’s ideal after a long, hard day at work.

7. Standing Forward Bend

This pose forces you to relax your neck and head. It’s recommended for when you’re suffering from headaches. 

8. High Lunge

Since modern humans sit for extended periods of time, it’s critical to open up your hips with something like the high lunge. 

9. Boat Pose

Boat poses are for your stomach. It stimulates the digestive system to get everything moving properly. 

10. Locust Pose

The locust pose also counteracts the impact of sitting for long stretches of time. 

What are the Best Types of Yoga for Men?

man doing vinyasa yoga

You may learn of all the different yoga variations when you go to sign up for a class. Here’s what to know about the main categories. 

Vinyasa Yoga

Vinyasa is great for guys who want something akin to a more traditional workout. It utilizes more energy, increasing your heart rate and really getting the sweat going. 

Hatha Yoga

Hatha is ideal for beginners. It starts slow, allowing you to get a handle on the foundation poses before moving onto more serious stuff. 

Yin Yoga

Yin is more concerned with your mind-to-body balance. It’s more meditation than a workout.

Should Men Learn Yoga at Home or at a Studio

men doing yoga in yoga studio

There’s nothing wrong with practicing yoga at home once you have a handle on certain poses. However, it’s recommended to seek guidance from a professional so that you know you’re doing things right. The last thing you want is to hurt something because you bent the wrong way. 

Men’s Yoga Essentials

Make sure you have a sturdy mat for your first yoga class. It gets you in the right headspace and makes it easier to apply what you’ve learned in class to your living room. 

You should also look into getting a great pair of yoga pants. These are great for feeling comfortable when you're doing various stretches. A breathable tank top or t-shirt also goes a long way.

Lastly, look into getting a yoga strap! Yoga straps are perfect for helping you incorporate standard yoga poses, but with more tension and strength training.