The hardness of a diamond is part of its usefulness, but its true value is in the light that shines through it.
B.K.S. Iyengar
Yoga has become rather popular worldwide in recent years. As such, many modern practices look a lot different than traditional yoga. While yoga has spiritual aspects, modern yoga can be practiced purely as a physical and mental exercise without delving into its spiritual origins.
All that means is that there are more choices when it comes to practicing yoga!
While the recent trend is that women are generally much more likely to practice yoga, there is no reason why men can’t be yoga practitioners as well.
If you’re a man who is interested in beginning a yoga practice, but you’re not sure what to expect or where to start, you’re in the right place!
In this article, we’ll discuss what a beginner’s yoga practice can look like as well as what it’s like to take classes with instructors.
Getting Prepared
Yoga emphasizes progress over perfection. It’s about listening to your body and working within your limits.
You don’t need fancy clothes, an expensive yoga mat, and extravagant props.
All you need is comfortable clothes, a soft and solid surface to practice on, and perhaps a pillow or blanket if you want.
Choose whichever practice surface you like best, whether it’s rubber, cork, PVC/vinyl, jute, cotton, hemp, or another material, all that matters is that you like the softness, squishiness, texture, stickiness, and size.
Taking Yoga Classes with a Teacher
Practices like pranayama (breathing exercises) and mindfulness in yoga are scientifically proven to reduce stress and anxiety.
When you attend a yoga class with a teacher, don’t be afraid to let them know that you’re a beginner!
You are unlikely to find a class aimed at men only, so you'll most likely join a class meant for everyone interested in attending.
The teacher may give you more attention and verbal cues to help you learn the poses the right way. If you don’t learn the poses properly, you risk injury, or at the very least, not getting all the benefits of the pose.
Class will typically start with a short warm-up, just like any other physical activity.
For yoga, this might look like practicing some pranayama, or breathing exercises, combined with gentle poses. Warming up in yoga is for the mind and the body, so the point is to get the mind focused on class and let the body become comfortable on the mat.
Then, you’ll move into the bulk of the class: asana.
Depending on which style of yoga you’re taking, the poses can vary. Be sure to ask the instructor for help if you need it!
At the end of class, you will likely have a cool-down period which consists of some gentle poses, pranayama, and savasana.
Your yoga teacher should give you help when you need it, make you feel welcome and comfortable, and not make you feel inadequate if you have trouble. If your teacher makes you feel uncomfortable, you might want to find a different teacher.
Also remember that even though yoga instructors frequently provide hands-on adjustments, it’s not normal or correct if they touch you in inappropriate areas. Consider reporting any teachers who do so.
The rate of yoga teacher abuse is very low, but you should always be aware of your situation, especially as a beginner!
Where To Take Yoga Classes
Thanks to the prevalence of yoga all over the world, there are more options for learning yoga than ever before.
The classic ways are still available. You can find an in-person yoga teacher near you to take you on as their student, or you could even find a guru in an ashram and join a sangha.
The other traditional learning technique is by reading texts about yoga as a physical and spiritual practice, and reading what great yoga gurus of the past have to share.
Additionally, you may enlist the help of an online yoga teacher to teach you virtually. You can find a yoga teacher online or face-to-face right here on Superprof!
There are also countless YouTube videos and online courses available for you to learn anything about yoga asana and more that you’re interested in!
Types of Yoga
There are many, many different kinds of yoga out there for you to try!
The best beginner yoga classes for men are:
- Hatha
- Yin
- Yang
- Ashtanga
- Iyengar
- Vinyasa
- Restorative
- Somatic
- Sivananda
- Karma
Of course, these beginner classes are suitable for most people who want to begin a yoga practice. Men can benefit from these styles of yoga as well. Many yoga teachers are well-versed in traditional yoga asana, which catered mostly to men, making it the perfect physical and spiritual practice for a man's well-being.
Some other types of yoga that you might consider, especially as you become more experienced, include:
- Aerial
- Kundalini
- Jivamukti
- Power
- Anusara
- Viniyoga
- Budokon
- Hot (formerly Bikram)
- Yoga Nidra
- Scaravelli
- AcroYoga
- Rocket
- Forrest
- Mysore
- Buti
- Tantra
Many of these different styles of yoga exercises offer benefits like improved flexibility and mobility, increased strength and body awareness, and enhanced balancing ability. The mental, emotional, and spiritual benefits of yoga also come along with all forms of yoga asana practice.
It is through your body that you realize you are a spark of divinity.
B.K.S. Iyengar
Simple Morning Yoga for Men
Still not sure where to start? Here is a simple routine you might try to become more familiar with yoga.
After waking up, using the toilet, and having a glass of water, practice this revitalizing morning routine to start your day out right!
Note: You may wish to practice Ujjayi Pranayama throughout your practice.
- Begin in Tadasana at the front of your mat. Close your eyes and practice paying close attention to your breathing. Let the shoulders relax.
- On a big inhale, reach the arms all the way overhead, and exhale to Uttanasana. Inhale to Ardha Uttanasana, exhale and bend the knees so the palms can come to the mat.
- Walk your feet back and let your knees come down for Phalakasana.
- Bend the elbows slowly to lay on the belly.
- Inhale and press the palms down to come into a low Bhujangasana before shifting the hips up and back to Balasana.
- Take three big, deep breaths as you let the hips and spine stretch.
- Inhale to Phalakasana, then lift the hips to Adho Mukha Svanasana.
- Lift the right leg up for Tri Pada Adho Mukha Svanasana. Exhale and plant the foot on the outside of the right palm. Lower the back knee.
- Inhale and lift the arms up overhead for Anjaneyasana. Exhale, bring the palms to the mat, and shift the hips back for a gentle Ardha Hanumanasana.
- Inhale while pressing the back toes into the mat to lift the knee, and step the back foot to be in line with the front, once again in Uttanasana.
- Inhale to Ardha Uttanasana, exhale to fold, and inhale all the way back up to Utthita Tadasana.
- Repeat on the other side.
- After your second round, make your way into Baddha Konasana. Slowly and with the breath, practice a few rounds of Parivrtta Baddha Konasana on each side.
- Hug the knees to the chest and recline for Apanasana. Practice Supta Kapotasana on both sides, followed by Supta Matsyendrasana on each side.
- Hold a Setu Bandha Sarvangasana for a few breaths, before lowering down and coming into Viparita Karani. Finish with a few mindful minutes in Savasana.
If you want to energize the mind with Pranayama, try Kapalabhati Pranayama, Nadi Sodhana Pranayama, Sama Vritti Pranayama, or Dirga Pranayama.
Benefits of Yoga for Men
Yoga as a discipline brings the mind, body, and spirit together but there are also other benefits of yoga for guys. Here are a few of them:
- Reduced stress
- Improved posture
- Increased sex drive
- Better concentration
- Increased balance
- Flexibility
- Complement other sports
- Body and breath conditioning
Yoga is an inherently healthy practice. Many people begin practicing yoga as a physical health regimen and then find that they naturally feel more mentally and spiritually healthy as well.
Common Misconceptions About Yoga
It is a modern misconception that yoga is for people who are already bendy and fit and spiritual, and mostly women.
One must remember:
Yoga is for Everyone: Highlight that yoga isn’t just for women or flexibility—it’s for strength, stress relief, and overall health. Historically, yoga was a boon that was used by men to maintain their mental and spiritual well-being after toiling in physically demanding jobs like farming all day. Over time it evolved into the physical asana practice as well to work the body as well as the mind.
Yoga originated in ancient India, where it was traditionally practiced by men. It benefits all genders equally by improving strength, flexibility, and mental health.
Yoga Builds Strength: Explain how yoga can improve functional strength, enhance athletic performance, and prevent injuries.
Many yoga styles, like Ashtanga, Power Yoga, and Vinyasa, are physically challenging and build significant strength, endurance, and core stability.
It is meant to help you become a more healthy version of yourself; it is not meant to be used only when you are already healthy!
Yoga is for everyone, no matter their age, gender, ability, or any other factors.
You can choose to have a more physically demanding practice that helps you gain lots of muscle, or you can stick to a calmer practice that helps you mentally. Or a mixture! It’s all up to you to build your ideal yoga practice and become the best version of yourself.
That’s the amazing thing about yoga!
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