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6 Best Yoga Exercises for Men

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Yoga is known to be a great way to increase self-awareness and find inner peace, but did you know that it can also be a full-body workout? Not many people do.

This ancient practice focuses on developing and maintaining physical, mental and spiritual well-being. Yoga includes a series of poses (asanas) and controlled breathing exercises (pranayama). Through these body movement and breathing exercises, you can improve your flexibility, strength, endurance, balance, digestion, and more.

best yoga poses for men

Let’s take a look at the 6 best yoga poses for men.

1) Chair Pose (Utkatasana)

Chair Pose or Utkatasana is a challenging pose for even the fittest men. Build strength in your ankles, shoulders, quads, and glutes. This pose is also great for increasing stability and stimulating the abdominal organs.

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Here’s how to do this pose:

  • Start by standing on top of your mat with your feet hip-width apart.
  • As you inhale, raise your arms straight up, and as you exhale, bend your knees and lower your pelvis as if you were sitting in a chair.
  • Keeping your weight on your heels, it works your core muscles and releases tension in your shoulders.
  • Raise your arms straight overhead and extend them forward, parallel to the floor, with your palms facing down or your hands overhead.

2) Boat Pose (Navasana)

Boat Pose tones the deep core, hip flexors, and spine. It is especially effective for men because it stimulates the prostate, relieves tension in the pelvic area, and aids digestion.

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To do this pose:

  • Lie on your back, place your arms by your sides, and take a deep breath.
  • Lift both feet off the mat and bend and extend your knees to increase the challenge.
  • Extend your arms straight up toward the sky while pressing your hands into the ground.
  • Keep your core engaged and your spine straight while holding this pose for 15-20 seconds or longer.

3) Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog is a great pose for men. It looks simple, but it can be very difficult. This pose helps strengthen your back, hips, calves, hamstrings, and shoulders.

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To start on the tabletop:

  • Point your toes and lift your hips toward the ceiling.
  • Your wrist crease should be parallel to the top of the mat and your fingers should be pointing forward.
  • Come on your toes Bend your knees and lift your hips toward the ceiling.
  • With your back flat and your legs straight, slowly extend your legs to form an upside down “V” shape.
  • Hold this pose for five deep breaths, keeping your neck and head relaxed.

4) Low Lunge (Anjaneyasana)

Low lunges are great for men and are great for practicing balance because they open the hip flexors. This pose is a yoga pose that stretches and strengthens many parts of the body, including the hips, chest, spine, knees, and ankles.

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Here’s how to do this pose:

  • Start with Downward Facing Dog.
  • Inhale and place your right foot between your hands.
  • Straighten your right knee with your knee over your ankle and your thigh parallel to the floor.
  • Keep your left knee on the mat or lift it straight up.
  • Place your hands on the mat or pray close to your heart. Keep your balance by engaging both your thighs and core.

5) Half Dove Pose (Ardha Kapotasana)

The half-pigeon pose can be difficult because your lower back is tight. However, if you are flexible, you can stretch and strengthen your hamstrings, glutes, adductors, and hip flexors. Perfect for

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To do this pose:

  • From Down Dog, gently place your right knee behind your right wrist.
  • Extend your left leg back and lower your hips toward the floor.
  • If your hips are not forward and your right hip is not on the mat, place a block or blanket under it.
  • Maintain an upward dog motion through your chest to straighten your spine.
  • Hold this position for 1-2 minutes, breathing in and releasing any tension.

6) Cobra Pose (Bhujangasana)

This yoga pose is great for athletes (men) as well as anyone who does a lot of manual labor. Running, jumping, or sports that involve dynamic movement can cause strain on the lower back.

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To do this pose:

  • Lie on your stomach with your feet flat on the floor and your forehead on the ground.
  • Place your hands under your shoulders, palms flat on the ground, fingers facing forward.
  • Keeping your legs and tops of your feet pressed firmly into the mat, press your palms into the ground as you lift your torso and straighten your arms.
  • Open your chest. Gently arch back to a comfortable position.


Yoga is a great healthy way to increase flexibility and balance in your life.

Practicing the aforementioned poses regularly will help you experience deeper, more satisfying stretches and an increased overall sense of well-being. It’s a win-win situation.

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Q. Have you tried any of these yoga poses?

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