Whether you’re working on your breathing, flexibility, or strength, yoga can help you feel better and live a healthier life.
Yoga is highly beneficial for men! While yoga is often associated with flexibility and relaxation, its advantages go far beyond that. It offers physical, mental, and emotional benefits that can greatly enhance overall health and well-being. It incorporates poses that require bodyweight resistance, such as planks and warrior poses, which strengthen muscles, improve posture, and enhance overall physical performance.
For men especially, several poses enhance strength, flexibility, cardiac function, and virility.
Here are the top 10 yoga exercises for men to feel their best.
Warrior I Pose (Virabhadrasana I) or Low Lunge (Anjaneyasana)
From Tadasana (mountain pose), step back to a comfortable lunge with the back foot firmly on the ground, toes pointed slightly outward.
Steps:
- Start in a standing position (Tadasana).
- Step one foot back about 3-4 feet, keeping the back foot at a 45-degree angle.
- Bend the front knee so it’s directly above the ankle, forming a 90-degree angle.
- Square your hips and chest forward.
- Extend your arms overhead, palms facing each other, and gaze upward or straight ahead.
Bend the front knee as much as feels good. Don’t let the knee sway side to side, and if it protrudes past the toes, widen your stance.
Turn the hips, chest, and shoulders to face directly forward. Keep the low belly strong as you lift your arms overhead, fingers extended, palms facing each other.
Reach as high as you can while keeping your legs firmly down towards the ground. Lift your eyes to look upward. If you can, look in between your hands.
Remember to breathe!
If you feel too wobbly standing up in this pose, lower the back knee to the ground with some padding under the kneecap to come into Anjaneyasana.
Steps:
- Begin in a Downward Dog or Tabletop position.
- Step one foot forward between your hands, aligning the knee over the ankle.
- Lower the back knee to the ground, releasing the top of the back foot.
- Lift your torso upright and extend your arms overhead, palms facing each other.
- Keep the hips low and square, stretching through the front of the hips.
Which Should You Choose?
- Opt for Warrior I if you want to build strength, stamina, and stability. It's great for creating an energetic and empowering feeling.
- Choose Low Lunge if you need a deep stretch for tight hips and thighs or are looking for a more restorative pose.
For a balanced practice, include both in your routine! They complement each other beautifully.
Warrior II Pose (Virabhadrasana II)
From Virabhadrasana I, turn the back toes out to face the long edge of the mat. The front foot still faces forward, and the heel is in line with the arch of the back foot. The front knee is still bent to about 90 degrees.
The upper body and hips turn to the side while keeping the front knee stable over the ankle. The arms reach out parallel to the ground, one forward, one back, fingertips extended.
Look over the front fingertips and relax the shoulders away from the ears while staying strong in the whole body.
How to Do Warrior II Pose
- Start in Mountain Pose (Tadasana):
Stand tall with your feet together, grounding evenly through both feet. - Step Your Feet Apart:
Step or jump your feet about 3-4 feet apart. Turn your right foot out 90 degrees so it faces forward, and turn your back foot slightly inward (about 15 degrees). - Align Your Heels:
Ensure the heel of your front foot aligns with the arch of your back foot. - Bend the Front Knee:
Bend your right knee so it is directly above the ankle, forming a 90-degree angle. Your thigh should be parallel to the floor. - Extend Your Arms:
Stretch your arms out to the sides, parallel to the floor, with your palms facing down. Keep your shoulders relaxed. - Engage Your Core:
Draw your navel slightly inward and maintain a tall spine. Your torso should be centered over your hips. - Gaze Over the Front Hand:
Turn your head to look over your right fingertips, maintaining focus and steady breathing. - Hold the Pose:
Stay in this position for 30 seconds to 1 minute, breathing deeply. - Switch Sides:
Straighten your right leg, pivot your feet, and repeat on the other side.
Why it works
Virabhadrasana II provides core stability as well as front body opening, posture improvement, and strength and mobility in the pelvis, helping to reduce lower back pain.
Standing (Uttanasana) or Seated Forward Bend (Paschimottanasana)
In both poses, you are hinging at the hips and reaching for the toes. What changes between the poses is your relationship to gravity.
When standing, your legs need to work to keep you upright and if you cannot reach very far, your back may take on more strain to stay in a comfortable place.
When seated, you have less stress on the back since you’re not at risk of falling down if you don’t engage your legs or back muscles.
For Uttanasana, keep feet hip-width apart and have a gentle bend in the knees. Hands on the hips, begin to bend forward while protecting the low back by tilting the hips forward. Keep the spine and neck straight and engaged as you bend your body forward. If you can, reach the fingertips to touch the ground. If you cannot reach, have a prop like blocks, a stack of books, a chair, etc at a height that feels good for you that you can rest your hands on.
If you are able to bend forward enough to have the belly rest on the thighs, you can relax the spine and let gravity stretch you, but only if you’re able to get there without rounding your spine!
For Paschimottanasana, you’ll simply sit on the ground with your legs extended straight in front of you. If it causes discomfort to have your knees straight, keep them slightly bent, perhaps with a rolled-up blanket under them.
Again, hinge at the hips and reach for the toes while engaging the belly and back muscles to keep a straight spine and neck. You want to try to reach the big toe and grab it with your thumb and forefingers. If you cannot reach, try actively reaching your arms out, parallel to your legs, or rest your palms on your legs as you reach.
How to Do Standing Forward Bend (Uttanasana)
- Begin in Mountain Pose (Tadasana):
- Stand tall with your feet hip-width apart and arms at your sides.
- Distribute your weight evenly through both feet.
- Inhale and Lengthen the Spine:
- Raise your arms overhead and stretch upward, creating space in the spine.
- Exhale and Fold Forward:
- Hinge at your hips (not your waist) and slowly fold forward, bringing your chest toward your thighs.
- Let your hands reach the floor, shins, or ankles—whatever is accessible without strain.
- Relax Your Head and Neck:
- Allow your head to hang freely, keeping the neck soft.
- Engage Your Legs:
- Slightly bend your knees if your hamstrings feel tight. Otherwise, keep the legs straight but not locked.
- Hold the Pose:
- Breathe deeply, holding the pose for 15–30 seconds or longer, depending on your comfort level.
- Come Back Up Slowly:
- To exit, engage your core, bend your knees slightly, and slowly roll up to standing on an inhale, one vertebra at a time.
Why it works
Both forward folds stretch the entire back body, which can be tight and cause pain all over the body. The gentle stretch of the inner thigh helps to relax the pudendal nerve which is responsible for sexual function.
“The mind is the lord of the senses, but the breath is the lord of the mind.” - Yogi Swatmarama
Chair Pose (Utkatasana)
From Tadasana, keep the feet hip-width apart with the toes facing straight ahead. You can place the hands either on your hips, palms pressed together in front of the sternum, or extended overhead with palms facing each other.
Engage the core, gently lifting the sternum, and try to keep the low back flat rather than curved in or out.
Bend the knees, keeping the bulk of your weight in the middle and heels of your feet; you might even lift the toes. Bend the knees between 30 and 90 degrees, depending on your balance and strength.
Breathe! And keep your head and chest gently lifted with the spine straight. You’re battling between the opposing forces of wanting to arch your spine and round it at the same time.
Why it works
In addition to strengthening your quads, knees, calves, abs, and back muscles, you’re also challenging your strength and maintaining resolute focus on all areas of the body at once.
This helps sharpen the mind, strengthen the body, and improve posture.
Pigeon (Kapotasana), Supine Pigeon (Supta Kapotasana), or Bound-Angle Pose (Baddha Konasana)
Three in one? That’s right!
While each of these poses does slightly different things overall for the body, what we are focused on here is the external rotation in the femur bone in the hip socket.
While you’ll get more bang for your buck with Kapotasana, not everyone can comfortably enter this pose due to flexibility or knee problems. If that’s you, stick to the other two options.
You can enter Kapotasana from a downward dog (Adho Mukha Svanasana) pose, bringing one knee towards the opposite elbow before drawing it out to the wrist on the same side as the leg, then sitting down. The non-bent leg will be straight out behind you, and you should have the kneecap facing the floor directly with something soft underneath.
Rest your hands on the floor in front of you or on a prop as you take a few deep breaths into the low belly, sending blood flow to the pelvis and legs. Then, slowly fold over your bent knee. Carefully exit the pose after 5 to 10 slow, full breaths.
Supta Kapotasana gives you the same stretch in the front leg without the intense stretch in the back leg (which you can also get from a deep lunge).
Simply lay on your back, knees bent, and cross one ankle over the opposite thigh. For less stretch, bring the foot of the non-crossed leg to the floor. For more stretch, grab behind the thigh of the supporting leg. For even more stretch, pull that leg in, and press on the inner thigh of the crossed leg.
For Baddha Konasana, you get a more gentle stretch in the hip joints and inner thighs. Sit up straight with the soles of the feet together. Try to grab the toes and let the knees fall towards the floor. If you have to tense your legs to keep the knees in a comfortable spot, find a prop you can use to support the knees to let the legs relax.
Why it works
Stretching out the inner thigh/groin is extremely beneficial for sexual health. An outward rotation of the femur in the hip sockets helps prevent pain and injuries in the hips and knees as well as increase lower body stability.
"It is indeed true that by practicing yoga we gradually improve our ability to concentrate and to be independent. We improve our health, our relationships, and everything we do.” ― T.K.V. Desikachar
Gate Pose (Parighasana)
Begin by kneeling on a soft surface. Place the hands on the hips. Extend one leg straight out to the side. Place the sole of the extended foot flat on the floor with the toes pointing forward. Press down on the outside edge of your foot.
Reach the arm opposite the extended leg up overhead, and reach up and then over towards the extended toes as much as possible. The aim is to stretch from the kneecap to the fingertips. Your torso should be open forwards.
Slowly come back up. Drop the extended arm down and reach the other arm up. Stretch the opposite way, resting the lower hand on the floor or a prop. This time, you’re stretching from the ankle to the fingertips of the other side of the body.
How to Do Gate Pose (Parighasana)
- Begin in a Kneeling Position:
- Start in a kneeling position (Vajrasana) with your thighs perpendicular to the ground.
- Extend One Leg to the Side:
- Stretch your right leg out to the side, keeping the foot flat on the ground and toes pointing forward. Your left knee remains directly under your hip.
- Align Your Torso:
- Square your hips forward and keep your torso upright.
- Raise Your Arms:
- Inhale and stretch your arms out to the sides at shoulder height, palms facing down.
- Bend to the Side:
- Exhale and reach your right hand down toward your extended leg.
- Slide your hand along the leg, resting it on your shin, ankle, or foot (wherever is comfortable).
- Stretch Overhead:
- Raise your left arm overhead and reach it toward the extended leg, creating a long arc through your side body.
- Hold and Breathe:
- Keep your chest open and gaze upward, forward, or downward, depending on your comfort.
- Hold for 15–30 seconds, breathing deeply.
- Return to Center:
- Inhale and slowly come back to the starting position.
- Repeat on the other side.
Why it works
This pose stretches the intercostal muscles between the ribs as well as some muscles in the back, abs, and hips. It helps reduce pain in these areas and improve posture.
Scorpion Twist Pose
This non-traditional yoga pose has you start by laying on your stomach with your arms out to either side like a T. Bend one knee and point the toes straight up.
Slowly lift that knee and begin drawing it over to the opposite side. You’ll eventually roll to the outside edge of the straightened leg as the spine twists.
Your chest remains facing the floor as much as possible.
See if you can touch your lifted toes to the floor behind you. Breathe deep and let the spine twist while the front of the thigh and the pec of the bottom shoulder stretches as well.
Why it works
Spinal twists are ultra-effective for full-body wellness, and this one allows you to twist the spine with no added weight on top of it. Combined with the stretch on one side of the body and the compression on the other, lymph fluid flow is stimulated.
Half Lord of Fishes (Ardha Matsyendrasana)
Begin seated with your legs out long in front of you. Bend one knee and plant the sole of the foot to the floor as close to the body as is comfortable.
Keeping the spine straight and tall, reach forward over the extended leg before slowly twisting towards the bent knee. Reach behind you with the rear arm, placing the fingertips or palm on the floor. Bring the elbow of the front arm to the bent knee, keeping the forearm and fingertips reaching upward.
Take a deep breath and exhale as you gently twist a little deeper.
Why it works
Again, twists are important to health. This spinal twist stimulates lymph fluid, blood flow, and digestion.
Locust (Salabhasana), Bow (Dhanurasana), or Cobra (Bhujangasana)
For Salabhasana, begin by laying on your stomach with arms down by your sides, palms down. Inhale and lift the ankles and collarbones, using the back muscles to support you. Exhale and release. Repeat a few times.
For Dhanurasana, simply grab your ankles in Salabhasana. Then when you inhale, lift your legs and upper body as much as you can while pushing the tops of your feet into your hands. Breathe a few cycles before lowering down.
Bhujangasana is less intense for the back muscles. Stay tall and long as you rest your weight on your palms. Use your arm and back muscles to stay up.
Why it works
Strengthening the back muscles helps improve posture, while stretching through the front of the body helps breathing and digestion.
Low Plank (Chaturanga Dandasana)
Begin in Adho Mukha Svanasana before lowering your hips down and shifting your shoulders to stack on top of your wrists.
Press down through the thumb and index finger and the space between them as you bend the elbows to about 90 degrees, lowering your hips further down to be in a straight-spine pose. Hold for as many breaths as you can before coming down to rest on the belly or push back into Adho Mukha Svanasana.
Why it works
This pose allows you to utilize your arm and core strength as well as focus your mind on the body and breath. It helps improve mental focus while strengthening the entire body.
This yoga routine for men allows you to strengthen and stretch the whole body. Both aspects are important for feeling energized, healthy, and pain-free. Try these poses today in your asana practice to help your body be the best it can be!
And if you would like a yoga teacher to help you, you can find one near you today!
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