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7 Best Yoga Poses For Men

By Ned Taylor

June 29, 2019

Wonder why more and more men are into yoga these days?

In fact, the number of men choosing yoga to attain the physical and mental benefits are equal or even greater to number of men choosing to lift weights.

While weightlifting will give you a toned and muscular body, yoga works on various physical and mental levels, the benefits of which far outweighs that of weightlifting.

Yoga is a power-pack stretching that demands paramount mental and physical strength and to be blunt most of the times it’s harder than the masculinity satisfying weightlifting.

Besides, it offers the most comprehensive mental and physical benefits to men. So buddies, if you think that you aren’t going to get any benefit out of yoga, you are wrongly guided. There are literally tons of yoga poses specifically suited for men in particular…

 Benefits of yoga for men

Before we look at some of the most powering and beneficial yoga poses for men, let’s take a quick dive into the benefits of yoga for men.

I am not sure if you have heard it or not but the vinyasa yoga is exquisitely known for building the cardiovascular muscles and streamline the heart rate.

It regulates your heart functioning and has a positive impact in controlling blood pressure and known to aid in improving breathing by strengthening your lungs.

By pumping more oxygen into critical body parts and enhancing your stamina and endurance.

There are various dedicated yoga poses that are aimed to improve breathing systems by strengthening muscles.

7 Best Yoga Poses For Men

I am not sure if you can really imagine the benefits to reap by combining Yoga in your daily routine with weightlifting, which will simply trigger the section of muscles that are largely left unattended during weightlifting.

Different breathing techniques activate the parasympathetic nervous system by strengthening the lungs, which helps control cortisol – a hormone responsible for belly fat.

Thereby, when you practice yoga, you aren’t actually strengthening your key body muscles but also getting ripped; I am sure all of you will fall for that.

Ok, lest not forget the amazing sexual stimulation triggered by increased libido activities through yoga. The increased concentration and testing breathing exercises improve men’s ability to funnel their energy while improving on endurance.

I think that’s far more than enough benefits to convince all those masculinity fanatics to start exploring benefits of yoga for men. Now, let’s just quickly jump on to some great yoga poses for men!

And if you are looking for some more yoga poses and further guidance do check out our ultimate yoga assessment guide. As it comes with every thing, a yoga practitioner needs when practicing solo.

  • check
    50+ Yoga Poses
  • check
    The detailed set of steps to get into every pose.
  • check
    Tips and modifications for beginners to provide extra help.
  • check
    Assessment scale for every posture which enables the user to do a perfect workout every time.
  • check
    10+ sequences to gains the benefits in every aspect of a daily routine.

You can check out our YOGA ASSESSMENT GUIDE™ by clicking here!

Best Yoga Poses For Men

01. Down Dog Pose.

Benefits: Provide a great stretch to the entire backside, open the shoulders to get the better range of motion. Enhance shoulder and forearm strength while lengthening calf and hamstring muscles. Moreover, increase blood ow towards brain which decreases stress and enhances productivity.

Yoga Pose Down ward dog


  • Lie on your chest with your hands underneath your shoulders.
  • Exhale as you lift your hips and back, and roll over your toes.
  • Place your hands slightly wider than shoulders and feet six inches apart.
  • Press into your hands to lengthen your arms.
  • Roll your shoulders out away from your ears and relax your neck.
  • Lengthen your spine as you lift your hips and push your chest toward the thighs.
  • Flatten the lower back and bend your knees if necessary.
  • Press down through your heels.
  • Hold the pose for 5 deep breaths (50 Secs). 

Tips: Watch out for any hyper-extension of elbows and knees. If you feel too much pressure on your shoulders, shorten the distance between your hands and feet and allow your knees to bend.

02. Upward Dog Pose.

Benefits: A great pose to challenge you for lifting and opening your chest. Which results in improving our posture and enhancing lung capacity. Also strengthen the spine, arms wrists and shoulder muscles for visible improvisation in athletic performance.


  • Start with Lying on your chest with your hands under your shoulders. With your legs extended behind you, spread a few inches apart.
  • Inhale as you lift your chest and straighten your arms.
  • Roll over your toes to the tops of your feet.
  • Keep your shoulders down and back, away from your ears.
  • Pull your shoulder blades toward each other and open your chest.
  • Press your palms down while keeping hands straight and align your shoulder over your wrist.
  • Gaze forward to lengthen and relax your neck.
  • Hold the pose for 5 deep breaths.

Tips: If you are feeling too much pressure in your hand, shift your weight towards legs by elevating your hands on a yoga block or chair. If you are having difficulty in lifting your legs in the air, tuck your toes inside. Engage your abdominal muscles to release excessive pressure in the lower back.

03. Warrior I Pose.

Benefits: Warrior one stretches the whole upper body along with back leg. A powerful pose that develops stamina, breathing capacity. Great to build balance, and coordination and teach your body to properly use your core to protect your lower back while running, lifting, and while simply standing.


  • Take a step ahead from the edge of the mat with about 4 to 5 feet distance between both feet.
  • Back foot pointed forty-five degrees away from the front foot.
  • Bend the front foot knee to from 90-Deg angle.
  • Rotate upper body towards front foot so hips, pubic bone, and shoulders face forward.
  • Front hip pulls back, back hip pushes forward.
  • Raise your arms over your head, palms facing one another.
  • Hold the pose for 5 deep breaths (50 Seconds).
  • Repeat on the other side.

Tips: Make sure that you keep the back heel on the ground. Draw your ribs toward one another to prevent your back from arching.

04. Warrior II Pose.

Benefits: This is a deep hip-opening pose that strengthens the muscles in the thighs and buttocks which improves the power in your hips for twisting movements such as swinging in golf and baseball, back-flipping in jujitsu and MMA or changing direction in football. Moreover, it tones the abdomen, ankles, and arches of the

Yoga pose Warrior-2


  • Start with the legs about 4 - 5 feet apart.
  • Rotate upper body toward one of the legs.
  • Rotate the front foot to face forward.
  • Engage your core and relax your shoulders. Align your butt under the torso.
  • Bend the front knee until the knee is over the ankle.
  • Extend the arms laterally, reaching the fingers as far away from one another.
  • Turn your head to look at the extended front hand.
  • Repeat from another side.

Tips: Squeeze your legs toward one another to draw your hips under your torso and tilt your pelvis slightly upward to protect your lower back and engage your core. Keep your arms active by engaging the muscles in your arms.

05. Bridge Pose.

Benefits: Stretches your spine, thighs and hip flexors to increase range of motion. Strengthen your back to reduce chances of injury. This pose also improves digestion and metabolism by stimulating abdominal organs..


  • Start with lying on your back, bend both knees and place your feet 2 to 3 inches beneath your hips.
  • Rest the arms alongside the body.
  • Squeeze the shoulders blades together.
  • Push your feet and arms into the floor, and lift your hips as high as possible.
  • Push your knees forward and your chest toward your chin to lengthen your spine.
  • Lift the chest towards the chin, and reach the chin away from the chest.
  • Hold the pose for 5 deep breaths (50 Seconds).

Tips: The weight of your body in this pose rests on your shoulders, not neck. If there is too much pressure on lower back try placing a yoga block beneath your tailbone. Keep your core engaged by flexing the abdominal muscles.

06. Boat Pose.

Benefits: A great balancing pose that engages all your body muscles. Great to build strength and steadiness in the core. Stimulates the abdominal organs which improve digestion. This pose also encourages healthy regulation of the thyroid and prostate glands, helping you to maintain metabolism and relieves stress.


  • Start from a seated position with your legs extended in front.
  • Lean back with an open chest with the shoulder pushed down and back.
  • Lift your heels couple of inches above the ground.
  • Engage your core and keep your back straight.
  • Extend your arms up in air, palms facing each other finger pointing the toes.
  • Squeeze and bring your shoulders closer to your legs.
  • Hold the pose for 5 deep breaths (50 seconds).
  • Hold the pose for five deep breaths.

Tips: Arch your lower back to keep your balance in your hips, extend your legs by pushing your heels and pulling your toes back.

07. Chair Pose.

Benefits: A great pose for toning your legs. Builds lower body strength by working on your calves, ankles, hip flexors and back. Develop endurance while opening the shoulders and chest. Stimulates the heart, diaphragm, and abdominal organs. A good exercise to reduce flatness of feet.

Chair pose


  • Start with standing straight with feet shoulder width apart.
  • Inhale and raise your arms above your head.
  • Exhale as you bend your knees and bring your thighs as parallel to the floor.
  • Open your chest and place your shoulders right above your knees.
  • Keep the knees behind the toes, and maintain a flat spine Gaze directly forward.
  • For a deeper pose, tilt your head slightly and gaze at a point between your hands.
  • Hold the pose for 5 deep breaths (50 seconds).

Tips: Keep your back straight. In order to keep up the balance put the weight of your body in your heels and you may be able to lift your toes. You should be able to see your toes if you look down. If you are feeling too much pressure in legs, change knee angle.

Thanks for staying till here!

for more exercises (other than yoga) that can boost you sex life life please check out this awesome article

By the way number of researches have confirmed that that yoga is one of the best and most sustainable form of activity to loose weight and here is why

Take good care of yourself,

and C.Ya

Ned Taylor

About the author

Hey there, my name is Ned and I am on a mission to provide you health and fitness advice that are rational (i.e. back by scientific evidence) and sustainable ( means practical enough to be incorporated in normal people's routines with busy lives).

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