Best Yoga for Men: The Ultimate Guide

Yoga is a great way to improve the health and wellness of your body, mind, and spirit. It has been shown to decrease stress levels, encourage self-expression through stretching, and create a feeling of balance. But some people feel like yoga isn’t for them because they haven’t found the right type yet. Many types of yoga can be helpful for men with different lifestyles. In this blog post, we will explore how you can find the best form of yoga for your needs!

Can Yoga Be Done By Men?

Yoga is universal, so it doesn’t matter if you’re a man or woman. The only thing that matters when practicing Yoga is the poses themselves and how they can help improve your life in some way!

What Kind Of Yoga Should Men Do?

You may believe that you must stick to a single yoga practice. However, in your yoga practice, all styles have a place. Depending on how you’re feeling on any given day, you could decide to practice a specific form of the best yoga for men.

It might be hard for males to choose from so many different forms of the best yoga for men practices. However, there are a few typical forms of the best yoga for men that you could find at your local yoga class or on the internet :

  • Hatha yoga is a kind of yoga that involves stretching

Hatha is usually what comes to mind when you think about the best yoga for men. Hatha yoga is a general word for the physical practice of yoga, and it encompasses a variety of styles. Hatha yoga, also known as « sun and moon » yoga, strives to bring the mind, body, and spirit into alignment and calmness. This is a calm and peaceful kind of yoga.

  • Vinyasa yoga is a kind of yoga that focuses on flexibility and strength

Vinyasa yoga entails combining a succession of asanas (postures) with flowing motions from one to the next. Vinyasa yoga includes Ashtanga and Power yoga, among others.

Vinyasa yoga is faster-paced and more akin to a cardio workout than Hatha yoga, which is milder. Vinyasa sessions will have you sweating profusely as you practice a sequence of positions (similar to Hatha).

Vinyasa yoga is a terrific alternative for those looking for something a little more « workout-like » or who need to burn some energy.

  • Yin yoga is a kind of yoga where the practitioner focuses

The Taoists coined the term « yin yoga. » Yang is associated with movement and the production of heat within the body. « Yang » yoga includes Hatha and Vinyasa. Yin, on the other hand, is concerned with achieving physical stillness. It is said that we may live our best lives by balancing both yin and yang forces.

Yin yoga emphasizes stretching the connective tissues and fascia in the body by holding mat-based poses for at least one minute. While it may appear to be monotonous, it is rather difficult and rewarding when completed.

Related: Best Sellers Yoga Mat

How Do Men Start Doing Yoga?

Here are the top 10 the best yoga for men poses for beginners :

  • Mountain (Tadasana)

Your big toes should be touching and your heels should be slightly apart as you stand. Lift your arches and distribute your weight equally on your feet. To elevate your kneecaps, gently engage your thigh muscles, but don’t block them.

  • Tree (Vrksasana)

Shift your weight onto your right foot and firmly plant it on the ground. Place the sole of your left foot on your inner right thigh by bending the left leg at the knee. Toes should point to the ground. If this is too difficult, the sole can be placed on the inner calf or ankle (but avoid the knee). Keep your weight centered over the left foot by bringing your palms together in front of your chest. Keeping your hips parallel to the front of the room, press the right knee back to expand the groin. Rep on the opposite side after releasing the foot.

  • Forward Bend Standing (Uttanasana)

Start in mountain pose with your hands on your hips, then exhale and bend forward at the hips, tucking your chin gently into your chest. (Avoid curving your spine by lengthening your front torso as you bend forward.) Let your arms swing freely and relax your head, neck, and shoulders. Place your hands or fingers next to or slightly in front of your feet on the floor. Cross your forearms and grip your elbows if you can’t touch the ground.) Bring your hands to your hips and raise with an inhalation to emerge out of the posture. As you return to the starting position, keep your chin tucked and stretch your front torso.

  • Warrior (Virabhadrasana I)

Step your right foot forward and raise your arms overhead, starting in a mountain stance. Make a 45- to 60-degree left turn with your left foot. Bend your right knee over your ankle. Bring your hips to the front of the room, parallel to the ground. Lift your chest toward the ceiling with a small arch in your upper back. If possible, maintain your hands shoulder-width apart with your palms facing each other, or press your palms together. Observe your thumbs or look forward. After then, return to mountain posture with the right foot. On the opposite side, repeat the process.

  • Downward-Facing Dog (Adho Mukha Svanasana)

Begin by getting down on your hands and knees, with your hands immediately in front of your shoulders and your knees just below your hips. With index fingers pointed forward, firmly press your hands against the floor.

Lift your knees off the ground as you exhale, keeping them slightly bent. To extend your spine, stretch your tailbone upwards. To straighten your legs, press your heels into the ground and your thighs back. Continue to elevate your arms from your hands to your shoulders, pressing the base of your index fingers into the floor. Pull your shoulder blades together and down to your tailbone. Drop your knees to the ground once you’ve completed the exercise.

  • Lunge in the High Position (Crescent Lunge)

Begin in the downward dog position. Step your left foot forward between your hands as you exhale, keeping your knee over your ankle and your feet hip-width apart. Lift your torso up and out to the side and above as you inhale. Bring your palms together if feasible, or maintain your hands shoulder-width apart with palms facing each other if that’s not possible.

Lift the torso and press back via your right heel. Exhale and move back into a downward-facing dog to exit the position. On the opposite side, repeat the process. 

  • Boat (Navasana)

Begin by sitting in a comfortable position with your legs stretched out in front of you. Point your fingers forward as you press your hands into the floor right behind the hips. To prevent your back from rounding, lean back slightly and lift through your chest. Exhale as you bend your knees and elevate your feet off the floor to a 45-degree angle. Slowly straighten both legs. Lift your arms off the floor and extend them in front of you, parallel to the floor, palms facing each other, when you feel steady. Lower your legs and arms as you exhale to come out of the stance.

  • Locust (Salabhasana)

Lie on your stomach with your hands by your hips, palms facing up, and your forehead on the floor. Roll your thighs inward by pointing your big toes toward each other. Lift your head, torso, arms, and legs off the floor as you exhale. Your weight should be supported by your abdomen, lower ribs, and pelvis. Stretch your head forward and your legs backward as you inhale to extend your spine. Keep your arms parallel to the floor and stretch back through your fingertips. Avoid crunching your neck backward by looking down or slightly forward. On an exhale, lower yourself.

  • Bridge (Setu Bandha Sarvangasana)

Lie down on your back, arms by your sides. With your feet about hip-width apart, bend your knees and put your heels near to your buttocks.

Push your feet and arms into the floor as you exhale, and elevate your hips to the ceiling. As you raise, make sure your thighs are parallel. Stretch your arms to your feet while interlacing your fingers beneath your pelvis. Release your hands and carefully drop your hips to the floor while exhaling to exit the posture.

  • Big Toe Pose in Reclining (Supta Padangusthasana)

Lying on your back is the best position to be in. Bend your left knee and draw it to your chest as you exhale. While pulling the right heel away from you, keep the opposite leg firmly planted on the ground. Loop a strap over the center of your left foot while holding it with both hands. Straighten your left leg toward the ceiling gently as you inhale. While forcing your shoulders into the floor, raise your hands on the strap until your arms are straight.

To intensify the stretch, slightly engage your left thigh and lift your foot toward your head once your left leg is straight. For 1 to 3 minutes, stay in this position. Then, while maintaining the right thigh pushed against the floor, carefully drop the left leg to the ground. Repeat until the left leg is a couple of inches off the ground. Bring your foot forward till it’s parallel to your shoulders. Return your leg to its original position by inhaling and exhaling. Lower the leg and do the same thing on the opposite side.

Will Yoga Build Muscle For Men?

Yes, The best yoga for men can help you gain muscular mass. The majority of individuals opt for free weights and machines when they desire to gain muscle. Lifting weights, after all, is the best way to increase muscular growth. According to Barajas, regular yoga practice is an effective technique to increase muscle and lengthen and tone the body.


Is Yoga Difficult For Men?

It implies that for guys the best yoga for men might be quite hazardous. Men who bend, stretch, and distort their bodies are a small minority, possibly one in every five of the estimated 20 million in the United States and 250 million worldwide.

How Often Should Men Do Yoga?

The best yoga for men should be done between two and five times each week, according to a common rule of thumb. That’s a wonderful objective to go towards as you work your way into a regular practice program. If you wish to do five or six sessions each week, you could discover that your body can manage it with time.

If that seems doable, we recommend keeping one or two of those sessions relaxed (try one of our Activate courses !) – you could even attempt a yoga session with your kids! We’d also want to remind you that having at least one leisure day during the week is always a good idea.

You could be thinking right now, « I don’t have time. » However, keep in mind that you can discover online yoga sessions that work for you. You may do your best yoga for men session on your own time if you do it online. Several lessons are only a few minutes long!

What Are The Benefits Of Yoga For Men?


The best way to improve your health is by practicing Yoga. So, here are the 10 benefits of yoga for men:

  • Increased sexual arousal

The best yoga for men has been shown to enhance not only your bedroom performance but also your general reproductive health, according to research. According to research published in the Journal of Sexual Medicine in 2019, yoga enhances men’s sexual functioning such as erection, desire, ejaculation control, and performance. It can also aid with body awareness, blood flow to the genitals, and anxiety reduction.

It may also help men get rid of bodily toxins that might impact their sexual function. Men may strengthen their pelvic floor using Mula Bandha exercises (pelvic floor exercises), which can improve their sexual pleasure. Improved pelvic floor motions can lead to longer organisms without the need for ejaculation. 

  • Assists the prevention of injuries

We are all prone to injuries, pains, and aches, whether we work on a computer for long periods as I do or spend our days on our feet. In a variety of ways, regular yoga practice can help to prevent these kinds of injuries.

The best yoga for men may help you increase your range of motion and flexibility, as well as strengthen your muscles and relieve aches. By strengthening the connective tissues, the technique also improves the joint’s durability. Also, the best yoga for men improves your body awareness, such as the ability to recognize and change improper posture fast.

  • Muscle growth

The best yoga for men works to create lean muscle by using your body weight as resistance. It promotes blood circulation by lengthening tissue and muscles. More oxygen gets to your muscles with good blood flow. This aids in the recovery and growth of your muscles.

  • It boosts efficiency

Yoga is beneficial not just in the gym and in the bedroom, but it also boosts efficiency at work. A 20-minute yoga exercise, according to the study, enhances memory, allowing people to have more energy, remember knowledge, make confident job judgments, and stay focused. Yoga meditation practice is very helpful for focus.

  • It helps to strengthen your immune system

The best yoga for men might be the most effective treatment for a virus or flu. Yoga, according to the PLosOne Research Journal, boosts cellular immunity. Yoga practice induces rapid changes in gene expression, which boosts your body’s defense system, according to the study.

  • Save money on medical treatment

Going to the doctor, if you’re like most guys, isn’t something you look forward to. The best yoga for men can help you avoid unnecessary trips to the doctor. Meditation and yoga, according to recent research, are stress-relieving hobbies that cut the need for medical attention by 43%. Yoga also lowers heart rate, blood pressure, and oxygen consumption.

  • It makes you think

The best yoga for men poses present mental and physical challenges. There’s nothing like the exhilaration of taking on a new challenge, whether it’s learning a new hobby, running a 10km marathon, or climbing a mountain. It’s no different whether it comes to developing a distinct yoga style or mastering a new position.

  • It isn’t a competitive environment

Yoga forces you to focus on your improvement from inside, rather than external competition. Yoga is not a competitive sport, even though millions of men demonstrate their skills on social media. 

  • Stress-relieving

You’re a busy guy if you’re anything like me. Taking a yoga session allows you to calm down, unplug from the worries of the day, and breathe deeply. The best yoga for men has been shown to help with sadness and anxiety, according to research. Furthermore, it has been proved that 20 minutes of yoga improves brain function more than 20 minutes of walking or jogging.

  • It aids in the treatment of obstructive sleep apnea

Men are three times more likely than women to have sleep apnea, according to studies. Many sleeping issues have been proven to be helped by yoga sessions. Breathing exercises increase respiratory muscle function, allowing you to have a good night’s sleep, according to 2017 research.



Yoga is a great workout for men looking to build strength and flexibility. It can also help with stress relief, as well as balance issues associated with aging. We’ve compiled this list of the top 10 best yoga for men poses that are perfect for guys who want an all-around healthy body and mind. Give these exercises a try before your next gym session or on your own!


Thank you for reading!


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