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Yoga for Men | Why men should get on yoga mat?

If we trace back to the history and origin of Yoga, we will find that traditionally yoga had been practiced only by men. Fast forward to today, a typical yoga class will have more women than men. Your yoga teacher, too, is more likely to be a woman, although there are a lot of prominent male yoga teachers, including the pioneers of some of the most popular Yoga styles (Power Yoga, Vinyasa Yoga, and Ashtanga Yoga in Patanjali’s Yoga Sutras).

In this blog post, we will discuss some of the top benefits of yoga for men. We will also dispel some of the myths that keep men from giving yoga a try. So, if you are a man looking for ways to improve your health and wellbeing, read on! You will be surprised at the benefits yoga has to offer.

Firstly, is yoga a gender-specific practice?

NO! it’s not. I want to scream this out loud to anyone who says yoga practice is only for women and heavy physical workout is for men.

Yoga has been a part of India’s culture for centuries. The practice was reserved exclusively to males in ancient times, but eventually opened up and became popular with both.

Baka Dhyanasana (Patient Crane Pose)

This change reflects how much our social constructs can affect what things become viewed through different lenses – Yoga isn’t just “about” waking up your body or mind; instead, its focus lies within figuring out ways which help us reconnect more fully with all aspects of ourselves.

The yoga practice is not about “breaking” the body down but breaking through the barriers that have been created by our own thoughts and emotions.

Yoga is a way to balance two opposing forces of nature for both the genders

Yoga is not about individualizing the body but rather understanding that we are all connected. “Yin” or moon energy endows us with power to create, while the sun’s masculine force brings life into existence–they’re inside everyone no matter what gender you identify as!

Yoga is the middle path that helps us find our way into Oneness. The poses and breathing help you resonate with both polarities, which will lead your mind towards Damascus Road where all conflict resolves peacefully without attachment or fear because there’s nothing left to acquire once we reach true tranquility- inner peace!

Is yoga more difficult for men due to their built and body structure?

While there is a general notion that females are more flexible than males and males are more strongly built than females.

However, there is still debate about whether or not that is true.

But yoga can be beneficial for men and women alike. However, there are some poses that might be more challenging for men due to their muscle and bone density.

Natarajasana (The Lord of the Dance Posture)

The female skeleton is generally more delicate than the male. “Males in general have denser bones, tendons, and ligaments” 

A females rib cage tends to be rounder with a shallower lower back while also being shorter overall.

Males, in general have denser bones and tendons. They also need more strength to hold up a heavier weight due to their larger frame size.” 

Still, men have been practicing yoga for over two millennia. Males have different body types “Short vs tall; slim or stocky.” But what matters most on the mat isn’t the size difference so much as how well you take care of your entire self – mindfully moving through poses with focus while paying attention both to outside distractions (auditorily) and internally inspired movement.

Yoga isn’t just physical postures; it’s mental & emotional cleansing combined so when someone practices correctly they’ll feel better externally too.

There are plenty of yoga poses that are great for men. In fact, many yoga poses offer unique benefits to men’s health. For example, Warrior I pose strengthens the muscles in the legs, hips, and groin area; Downward Dog pose stretches the ham

Sirsasana (Headstand)

10 Benefits of yoga for men

1. Improved flexibility

Poses like the lizard and pigeon help to open up the hips, groin, and chest area. This increased flexibility can help improve your range of motion, making everyday activities easier.

2. Increased strength

Yoga helps to build muscle mass and tone the body. Poses like plank, warrior III, and crow are great for developing strength in the arms, shoulders, core, and legs.

3. Improved focus and concentration

The practice of yoga requires focus and concentration. As you learn to hold poses for longer periods of time and connect the breath with the movement, your ability to focus and concentrate will increase.

4. Enhanced breathing

Yoga can help to improve your breathing, making it easier and more efficient. The yoga poses help to open up the lungs, improving breath control and respiratory function. This is especially helpful for men with asthma or other respiratory problems.

It is beneficial for men who smoke or are regularly exposed to dust and pollution.

5. Improved posture

Many yoga poses work on strengthening the core muscles, which in turn helps with better posture. With good posture comes reduced risk of back pain and other spine-related issues.

6. Better stress management

Yoga is a great way to manage stress levels. The deep breathing exercises combined with the relaxation pose can help release tension and stress from the body. This can be especially helpful for men who are under a lot of pressure at work or home.

So, yoga isn’t just for women after all! The next time you’re feeling tense or stressed, give yoga a try – you might be surprised at how good you feel afterwards. Namaste!

7. Improved reproductive health and sexual performance

Research suggests that yoga may help improve male reproductive health and sexual function. Research by the Journal of Sexual Medicine has shown that yoga can improve men’s sexual functions, including erection and ejaculation control. It also helps increase blood flow to the genitals which can improve erectile function. It can also help to reduce stress levels and anxiety, which can improve sexual performance.

Mayurasana (Peacock Pose)

8. Improved heart health

The deep breathing exercises in yoga can help to lower blood pressure and cholesterol levels, both of which are important for a healthy heart. Yoga can also help to promote relaxation and stress relief, both of which are beneficial for heart health.

So, there are plenty of reasons for men to get on the yoga mat! Not only does yoga offer physical benefits, but it also helps with mental and emotional well-being.

9. Enhances productivity and creativity

Beyond just physical postures, yoga is a mind-body practice that can help cleanse the mind and emotions.

There are many benefits to yoga, including improving productivity. A study published in The American Journal of Geriatric Psychiatry found that 20 minutes of regular stretching increased brain function and improved scores on tests measuring attention span or problem-solving abilities among older adults who had been practicing as long as seven years prior compared with those without any experience whatsoever 

Yoga can also help you focus during work hours due to its calming effect which reduces muscle tension throughout the body. This will help improve, productivity, keep the mind focused and help to make confident work decisions.

10. Builds immunity

Regular yoga practice can help to boost your immune system. A study published in the journal International Immunopharmacology found that yoga practitioners had higher levels of immunoglobulin A (IgA), an antibody that helps fight infection, than those who did not practice yoga.

Yoga increases cellular immunity and causes fast changes in gene expression which improves the body’s defense system.

What kind of yoga should men do?

There is no one “right” yoga form for men. However, if you are a beginner, it might be best to start with an easier yoga style such as Hatha Yoga or Iyengar Yoga. These styles focus on proper alignment and use props such as blocks and straps to help students of all levels find the correct poses. Once you have some yoga experience, you might want to try a more challenging style such as Ashtanga Yoga or Power Yoga.

So, yoga for men is all about the journey inward- towards reconnecting with all aspects of ourselves. It’s not about breaking the body down but breaking through the barriers that have been created by our own thoughts and emotions.

The yoga practice can help us to find our way into oneness, and understand that we are all connected. Poses and breathing helps you resonate with both polarities, which will lead your mind towards Damascus Road where all conflict resolves peacefully without attachment or fear because there’s nothing left to acquire once we reach true tranquility- inner peace!

10 yoga poses for men to start their practice with

1. Tadasana (Mountain Pose)

This is the basic standing yoga pose that all other poses are built from. Tadasana helps to build strength and stability in the body.

Tadasana (Mountain Pose)

Tadasana (Mountain Pose)-1

How to do it

Start by standing with your feet four fingers width apart, toes pointing forward. Engage your thigh and calf muscles and tuck your tailbone slightly, now interlock the fingers of both the hand and lift your whole body up. Lift your chest upwards and come on toes.

Hold for 30 seconds. This asana tones the calf muscles and improves concentration.

2. Adho Mukh Svanasana (Downward Dog)

This pose stretches out the hamstrings and calves while also strengthening the arms and wrists.

Adho Mukh Svanasana (Downward Dog)

How to do it

Start on all fours with your hands directly below shoulders and knees directly below hips. Spread fingers wide and press into palms as you tuck the chin towards your chest and lift your hips up and back, creating an inverted V shape with your body.

Press your heels on the floor, straighten your legs and feel the stretch in both the thighs. Draw your shoulder blades back and press chest and thoracic region down towards the floor.

Hold for 30 seconds. This pose increases blood flow to the head and helps relieve stress and fatigue.

3. Veerbhadrasana (Warrior I)

This yoga pose strengthens the thighs, calves, and ankles while also expanding the chest and shoulders.

Veerbhadrasana (Warrior I)

How to do it

Start in Tadasana position at the center of the mat. Bring your right foot forward keeping at least three feet gap between both legs. Both the feet should be pointing forward.

Raise your arms parallel to the floor and extend them forward, keeping them shoulder-width apart.

Bend your front knee until it is directly over your ankle, making sure that you don’t let your front hip dip below your knee cap. Drop your shin down keeping the spine straight. Feel the stretch in the inner thigh muscles.

Hold for ten breaths then switch sides

This pose is great for toning the thighs, strengthening the ankles, and improving balance.

4. Utthita Ashwa Sanchalanasana (Runner’s Lunge)

This yoga pose stretches the hip flexors and groin while also strengthening the quads.

Utthita Ashwa Sanchalanasana (Runner’s Lunge)

How to do it

Start in Downward Dog position. Bring your right foot forward between your hands, then lift your left leg up and back, coming into a Runner’s Lunge position. Your right knee would be bent at 90 degrees and your left leg extended straight behind you.

Hold for ten breaths then switch sides

This pose is great for improving balance and flexibility.

5. Paschimottanasana (Seated Forward Bend)

This yoga pose stretches the hamstrings, spine, and hips while also calming the mind.

Paschimottanasana (Seated Forward Bend)

How to do it

Sit on the floor with both legs stretched straight in front of you. Flex your feet and place your hands on the floor beside your hips.

Lean forward from the hips, keeping your spine straight, and reach for your toes. If you can’t reach them, grab onto a yoga strap or towel and hold it as you stretch.

Try not to bend your knees.

Hold for 30 seconds then release.

6. Garudasana (Eagle pose)

This yoga asana improves balance and focus while also stretching the hips, thighs, and shoulders.

Garudasana (Eagle pose)

How to do it

Start in a standing position with feet hip-width apart. Cross your right ankle over your left thigh just above the knee, try to balance your body weight on left leg. Slightly bend the knee and keep the back straight.

Now wrap your left arm around the right join both the palm together. You should feel a nice stretch through the hips and upper body.

Stay here for fifteen-twenty breaths then switch sides. This pose is great for improving balance and concentration.

7. Marjari Asana (Cat-Cow pose)

This yoga pose stretches and warms up the spine while also calming the mind. This asana is great for improving the flexibility of the spines.

Marjari Asana (Cat-Cow pose)-1

Marjari Asana (Cat-Cow pose)

How to do it

Start on all fours with your hands directly below shoulders and knees directly below hips. Inhale as you arch your back, pushing your chest towards the floor and looking up at the sky. Hold the breath for ten counts.

Exhale as you tuck your chin towards your chest, rounding your spine and pushing your hip and tailbone up. Hold for ten counts.

Repeat the pose ten times.

This pose is great for warming up the spine and relieving stress.

8. Bhujang Asana (Cobra Pose)

This yoga pose strengthens the spine and abdominal muscles while also increasing flexibility.

Bhujang Asana (Cobra Pose)

How to do it

Lie on your stomach with feet together and palms flat on the floor beside your ear.

Press into your palms as you inhale slowly lift your shoulder, chest off the floor, keeping your hips pressed down. keep the elbow straight and round off your shoulder to the back and keep it relaxed. look straight. Hold for ten counts and then release.

Repeat three times.

This pose is great for strengthening the back and improving flexibility.

9. Shalbhasana (Locust Pose)

This yoga asana tones the hip and thigh muscles and strengthens the spine.

Shalbhasana (Locust Pose)

How to do it

Lie on your stomach with feet together and palms pressed under your thighs. keep your chin on the ground.

Inhale, contract your hip and thigh muscles and lift your right leg straight up. keep the knee straight and hold till ten counts.

Exhale and slowly bring the leg down.

Repeat with other leg.

10. Dhanurasana (Bow pose)

This yoga pose stretches the hip and thigh muscles while also strengthening the back.

Dhanurasana (Bow pose)

Dhanurasana (Bow pose)-1

How to do it

Lie flat on your stomach with feet together, legs straight, and arms by your sides.

Bend your legs from the knee, reach back and grasp your ankles. Now lift your head, chest, and legs off the floor, keeping your ankles and arms clasped.

Hold for 30 seconds, then release.

Repeat two times.

This pose is great for toning the thighs and strengthening the back muscles.


These are just a few yoga poses that are perfect for men. Yoga is a great way to improve flexibility, strength, and balance. It can also help relieve stress and tension. If you’re looking for a way to stay healthy and fit, yoga is definitely the answer. So boys what are you waiting for?

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