Yoga For Men – Top 7 Poses

Top 7 Yoga Poses for Men 

It’s essential for guys who practice yoga in structured programs to understand poses that are ideal for women, which may not work as seamlessly for them. This holds particularly true of yoga poses that call for hip, shoulder, and spinal flexibility.  

As you begin your journey, the top yoga poses for men may require slight modifications. For example, positioning your feet differently than female yoga practitioners, using a strap instead of trying to interlock your fingers behind your back, or not going quite as deep when bending forward or to one side may prove fruitful. That being said, these are excellent yoga poses for men.


 

1: Warrior One 

Called “Virabhadrasana” in the original Sanskrit, Warrior One is a standing, lunge posture. With one leg forward and the knee bent, you raise your arms high in a power yoga pose, signaling victory. Holding the pose for 10-15 breaths helps build a sturdy stance by strengthening the quadriceps, core muscle group, and shoulders. 
 

2: The Chair Pose 

Also called “Utkatasana,” the chair pose tests the strength and endurance of a physically fit man’s quads, glutes, shoulders, and ability to remain stationary. Place your feet apart, about the same width as your hips.  
 
It’s okay for men who take yoga classes to find a comfortable position in the beginning stages. Bend your knees as if you are about to sit in a chair, but hold the stance about a quarter of the way down. Place your hands together as if praying, relax the shoulders, and breathe. 
 

3: Downward Dog 

Also known as “Adho Mukha Svanasana,” Downward Dog puts a gentleman’s hamstrings, calves, arms, shoulders, and back to the fitness test. Placing the hands forward on a yoga mat and feet back offers a full-body stretch. Start from a kneeling position and place your hands out in front of your shoulders on the mat.  
 
Then, use your legs to elevate your torso, coming to a V position with your hips high and head low. Relax your head and neck and try to connect with your breath. Men doing yoga for the first time typically hold the Downward Dog pose for 30 seconds to 1 minute. The long-term goal is to achieve 3 minutes. 
 

4: Standing Forward Fold 

Referred to as Standing Forward Fold in English, Uttasana stretches the hamstrings, calves, lower back, and neck. It is designed to re-center men doing yoga. In a tension-relieving pose, raise your arms overhead while inhaling. As you exhale, hinge your hips and bend forward.  
 
Let your head hang between your arms, placing your hands on yoga blocks. It’s important to get a good stretch without over-exerting yourself. Keep in mind that yoga for men must account for realistic flexibility and mobility, which will improve over time. 
 

5: Low Lunge 

Anjaneyasana, or Low Lunge, is performed much like it sounds. Start in a Downward Dog posture. Move your dominant foot forward and bend at the knee while raising your torso. It’s common to place the other knee on the yoga mat as you exhale and put your hands together in front of your chest. This yoga pose helps men improve hip flexor strength and balance. 
 

6: Bridge Pose 

Known as Setu Bandha Sarvangasana, the Bridge Pose is a popular rendition that is being performed in fitness centers. Workout warriors use the Smith Machine, placing their shoulders on a bench and the bar over their upper thighs and then pushing the weighted bar upwards.  
 
When men perform yoga, the exercise is geared toward flexibility, mobility, and muscle tone. Place your back, neck, and feet flat on the mat, with your knees elevated in a V-shape. Put your palms flat on the mat and raise your hips using your legs, holding the pose at the top. Maintain this position for 30 seconds, if possible, and breathe steadily. 
 

7: Warrior Two 

Warrior Two naturally transitions from Warrior One by opening the hips and lowering the arms so they point straight forward and to the rear. It’s an ideal yoga pose for men that tones and strengthens the hips, thighs, calves, and core.  
 
You can also start from a Low Lunge position, keeping one foot forward and turning the toes of the other outward. Making a T-shape from your torso and extended arms, relax and maintain a 90-degree angle with your arms for 30 seconds, holding one breath. Switch the position of your feet and repeat. 

Benefits of Yoga for Men 

It’s important to understand that men and women who learn proper techniques generally derive the same types of physical benefits. Although participation covers much of the same ground in terms of poses, stretching, breathing, etc., anatomical differences distinguish the benefits of men’s yoga. 

Women who practice are generally more flexible but tend to lack the upper-body strength of men doing yoga alongside them. The inverse usually holds true as well. When men take yoga classes, they are not generally as flexible, and stretching can prove difficult. That being said, these rank among the top benefits of yoga for men. 
 

• Stress Relief: Yoga techniques promote a state of calm and relaxation and help men reduce negative hormones associated with stress. It also tends to increase the so-called feel-good chemicals in the body known as endorphins. Along with physiological changes, improved focus and ability to stave off negative thoughts usher in the sense of feeling less overwhelmed. 
   

• Flexibility: Stretching remains a foundational aspect of yoga for men and women. Practitioners employ targeted stretching that increases flexibility and functional movement in select areas. The discipline also uses a common sense approach of gradually increasing stretches based on a person’s ability. Mild, sustained poses support muscle, joint, and ligament elasticity throughout the body. When guys do yoga routines consistently, they often discover an improved range of motion and are likely to stay injury free. 
   

• Improves Posture: Despite parents telling boys and girls to sit up straight, it’s safe to say that men who do yoga may not initially be thinking about improving their posture at the dinner table. The good news is that guys who perform yoga on a regular basis enjoy better spine alignments and build strength in their core.  
   
  This benefit stems from performing stretching and mid-section muscle activation routines. While sitting with your back straight during mindful meditation portions of a routine, you are creating a good posture habit that extends beyond the women’s and men’s yoga sessions. 
   

• Ability to Focus: Yoga classes for men are not merely a workout that combines stretching and strengthening elements. It’s considered a discipline because it also provides spiritual and mental components.  
   
  Men who do yoga workouts train their minds to concentrate and focus on staying in the moment by engaging in specific poses, breathing exercises, and mindful meditation. Learning to block out distractions and peripheral noise helps cultivate laser-focused concentration. 
   

• Boosts Immune System: The National Institute of Health published a research paper called “The Role of Yoga in Inflammatory Markers,” which supports the conclusion men’s yoga does, indeed, boost the immune system.  
   
  The paper indicates that research “supports the high-level mechanistic hypothesis that yoga, by reducing stress and regulating mood, can positively influence the immune response.” 
   

• Improves Digestion: When men participate in yoga, improved blood flow and circulation stimulate the digestive tract. A regular yoga program helps women and men have regular bowel movements, eliminating the build-up of toxins associated with colon cancer. 
   

One of the cumulative benefits for men in yoga classes is they enjoy deeper and more restful sleep. Improvements in sleep patterns are attributed to the relaxation benefits associated with mindful meditation, physical activity, breathing practices, and general stress reduction. When you bring these and other yoga benefits for men together, winding down at the end of the day gets much easier. 
 

Why Most Men Are Averse to Yoga 

Given the wide-reaching benefits yoga-practicing men enjoy, it seems counterintuitive that participation rates are so low.  

When asked why they haven’t tried joining a yoga studio or class at a local fitness center, their responses appear to be based on common misconceptions. Although the answers differ to some degree, these are the primary reasons why most men are averse to yoga. 

Lack of Flexibility 

The images everyday people see promoting yoga often feature highly flexible women performing poses that require enhanced flexibility. While these photos may be visually appealing to those who wish to learn, many men believe they do not, nor could they, possess the ability to perform full yoga poses and stretches.  

Truth be told, yoga is designed for people with different degrees of mobility, physical prowess, and endurance. Regardless of whether you are tight or loose, young or old, men can do yoga at an appropriate level. Many are surprised by how quickly their flexibility improves. 

Yoga For Men Isn’t A Real Workout 

When a man does yoga, he may not leave the session with pumped-up biceps, pecs and quick muscle mass. Practicing yoga provides the muscles, joints, and ligaments with the stretching necessary for a robust physique.  

The yoga workouts also improve cardiovascular functions and increase the ability to focus, get a restful sleep, and minimize stress. All of these health benefits help improve sports performance. 

Can Yoga Boost Testosterone? 

The short answer is: Yes. Although testosterone tends to decline with age, there are factors that can prevent levels from dropping unnecessarily low. Lifestyle issues such as being overweight, eating an unhealthy diet, stress, and lack of physical activity are correctable. 

When men engage in a yoga experience on a regular basis that involves passive stretching and exercise, they feel stronger, improve blood flow, overall health, and boost testosterone. The mindful meditation facets of yoga help men reduce stress, anxiety, and get a good night’s sleep. These are all libido wins. 

Myths about yoga practice for men are patently false. You would be well served to read up on the discipline and try a class to make an informed decision. Practicing yoga helps men gain better focus, become more flexible, and tone muscles at their own pace. That’s why the number of men in yoga classes continues to climb. 

Find Yoga Classes at Chicago Athletic Clubs 

Chicago Athletic Clubs has seven locations across Chicago and Evanston, and each gym doubles as a yoga studio, offering a variety of yoga classes. From Ashtanga Power Yoga to Yoga Sculpt, we’ve got numerous yoga classes taught by world-class instructors to help you get started or improve in yoga. Join today.