The Best Yoga Postures and Poses for Men

Caldera + Lab

According to a popular survey more and more men are beginning to practice yoga. Although many men still see yoga as “glorified stretching” with the misconception that there is no strength (muscle building) or cardio involved, so they  feel deterred and discouraged to try it, unaware of the countless benefits they will gain from it, or they simply do not understand what yoga is about and how it benefits both male and female bodies. 

A workout for wholeness and oneness 

Yoga is a 3,000 year old tradition regarded by Western civilization as a holistic approach to better health. The word “yoga”  is derived from Sanskrit root “yuj” which means yoke, to join or to attract one’s undivided attention https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/.

Yoga is a form of whole body fitness, meant to make you feel whole and one with the earth and your mind, body and soul. It is a fitness that involves your complete concentration and muscles in unison. It helps to make you more self aware, and mindful of  your breath and energy. It helps to center your thoughts and eliminate distractions helping you to center yourself and focus. 

The human body is a holistic entity that needs to be cared for from the inside out. Yoga combines peacefulness and for some–a spiritual awakening on the inside– and strength and flexibility on the outside. 

The Benefit of Yoga for Men

Vinyasa yoga is a style of yoga characterized by stringing poses together so that you move from one to another, seamlessly, using breath. Commonly referred to as “flow yoga”. 

Vinyasa yoga can be practiced in a vigorous, dynamic and stimulating manner and also as a soft, gentle, restorative practice.” -Ganga White

Often affiliated with high-energy, there are many ways to approach Vinyasa from rapid to slow. Build strength, coupled with flexibility, by emphasizing and exploring slower options. Doing so will help you to sustain a lifelong practice. 

Vinyasa builds strength in the cardiovascular system and raises heart rate. Your lungs will become stronger and your ability to breathe deeply and fully will improve- which provides more oxygen in the body and improves your overall endurance. 

When you combine weightlifting and yoga, the normally neglected sections of the muscles are activated. Most men complain about not being as flexible as some women. Yoga helps to move you towards your flexibility goals and fitness goals. 

Deep abdominal breathing activates the parasympathetic nervous system which lowers the levels of cortisol-a hormone that makes our body hold belly fat. When you practice deep breathing, you effectively reduce stress and cortisol levels in the body—getting you closer to that six pack and stronger defined abs. 

A regular yoga practice can increase libido and help improve sexual performance. 

Our Top 8 Poses

Yoga is awesome for both men and women—but there are certain yoga poses that are exclusively beneficial for men. 

• Uttanasana or Standing Forward Fold

Uttasana helps stretch the muscles, increase blood circulation and relieve stress. It is a great yoga pose for active men to nurture themselves and reclaim their center. 

Health Benefits of this pose

This pose can be a great warmup before any workout. A Standing Forward Fold invites the back body to open including the hamstrings, calves and knees. This pose can also relieve tension in the spine, neck, and back and improve digestion. If  you practice meditative slow and steady breathing in addition to this pose experts say it can lower blood pressure over time and with consistency. 

• Utkatasana or Chair Pose

Chair pose or Utkatasana can be difficult even for the extremely fit male. This pose builds strength in the ankles, shoulders, quadriceps, and glutes. This pose is also beneficial for building stability and stimulating the abdominal organs.

• Navasana or Boat Pose

If you are looking to transform and strengthen your deep core, hip flexors and spine it would benefit you greatly to practice Boat Pose! This posture is especially favorable for men as it stimulates the prostate gland, reduces tension in the pelvic region and aids the digestive system https://www.yogiapproved.com/yoga-poses-2/yoga-poses-for-men-2/. 

4. Adho Mukha Svanasana or Downward Facing Dog

Downward Facing Dog has become a staple in our yoga practice, and for good reason! This pose appears simple but can be very challenging. Down Dog gives the body well-rounded benefits and specifically strengthens your back, hips, calves, hamstrings, and shoulders.

Health benefits of this pose

Whether you work on a computer typing all day or handling heavy boxes and or machinery, it is common for men to experience some form of chronic neck or back pain or just unpleasant tightness. This can also be common in the hamstrings or hips. Downward Dog can help to release the tension in those areas providing holistic relief and building upper body strength and resilience. 

It’s a great yoga pose for men because it’s a full body stretch, a great warm-up and also helps quiet the mind https://www.yogiapproved.com/yoga-poses-2/yoga-poses-for-men-2/. 

5. Anjaneyasana or Low Lunge

Low Lunge is fantastic for men because it allows the hip flexors to open and a great way to practice balance. 

Health Benefits

This yoga pose lengthens and strengthens much of the body including hips, chest, spine, knees and ankles.
 

6. Setu Bandha Sarvangasana or Bridge Pose

It is not unusual for men to experience tight muscles throughout the torso. Bridge Pose can help tremendously to open the upper body and release tight muscles. 

Health Benefits

A regular practice of Bridge Pose will generate more space in the chest, and also helps with insomnia, fatigue, anxiety and headaches.

7. Ardha Kapotasana or Half Pigeon Pose

Half Pigeon Pose can be a challenge if you have tight hips, but is also very beneficial for the hips. This pose helps you find length in the hamstrings, glutes, adductors, and hip flexors.

Health Benefits

For men  who are active in a lot of physical activity for work or just athletic for fun and or recreation and carry heavy objects will greatly benefit from this yoga pose. Half Pigeon is a favorite among yoga practitioners because when we open our tight hips, we can find relief in other areas like the lower back.

8. Supta Padangusthasana or Reclining Hand to Big Toe Pose

Reclining Hand to Big Toe is a fantastic yoga pose to allow a slow and gentle opening of the body. In a reclined position, we can really focus on our breath and release tension.

Health Benefits

This pose opens the low back and hamstrings and is helpful to those with high blood pressure. It also helps stimulate the prostate gland and improve digestion.

If we continue these activities and avoid stretching and releasing tension in the muscles, this increases risk for injury. Cobra Pose will help the male yoga practitioner find relief as well as build strength in the spine  https://www.yogiapproved.com/yoga-poses-2/yoga-poses-for-men-2/.

The big stretch is a big deal

It’s completely relatable to have the urge to rest immediately after an intense cardio workout and or  a strenuous muscle building strength workout with heavy weights. You’re probably thinking stretching isn’t that big of a deal, right? WRONG! After any intense workout a proper cool down is necessary. Stretching after exercise improves heart function, getting your blood pumping normally and slowing down naturally back to its normal level. Routinely practicing poses as simple as Standing Forward Fold after any intense workout can help regulate your heart rate and avoid muscle stiffness in the morning https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/. 

Yoga for men will not only increase physical flexibility and tone muscles, it will benefit your overall wellness by lowering stress levels. Lowering stress levels can lead to better sexual performance, and stronger bones, many yoga poses can increase your range of motion and overall mobility, preserving your overall wellness and keeping your body flexible, strong and  youthful.