The Ultimate Beginner’s Guide to Yoga for Men: 2023
Get started with yoga for men
Yoga offers an incredible range of benefits for men of all ages. Not only does the practice boast incredible stress-relieving qualities, but it can also help you lose weight, gain strength and muscle, improve work productivity and even enhance your sex life.
Yet, even with a long list of impressive benefits, a recent study in the U.S found that only around 28% of all yoga practitioners are men. If more guys could experience the incredible life-changing benefits of yoga, I’m certain that number would be much, much higher.
But we’re willing to bet if you’re reading this beginner’s yoga guide, you probably already know that incorporating yoga into your lifestyle is a great idea – even as a guy.
This guide to beginners yoga for men is designed to equip you with all the information you need to take the next step and start your yoga journey.
You’ll learn the best ways to learn yoga for men, how to select the right practice based on your needs, which clothes and accessories to buy and so much more – all from a guy who started on a journey not dissimilar to yours only a few years ago.
Ready to get started? Let’s do it.
What is yoga, really?
A beginners yoga class is a great place for men to start and explore the different styles of yoga available
The word yoga comes from the Sanskrit word “Yuj” meaning “to unite or integrate”. Developed in ancient India, the practice of yoga aims at uniting the body, spirit, and mind.
Yoga was originally developed as a spiritual development practice to train the body and mind to help people become more aware of their own nature. This is achieved through harmonising the mind and breath with the body through various methods like meditation, yoga poses, and breathing exercises.
The ultimate goal of practising yoga is to achieve liberation – or freedom from suffering. The great thing about yoga is that it is incredibly welcoming to beginners
When you think of yoga you might think of someone bending and contorting their body in weird and wonderful ways. The truth is that body postures, known as asanas, only account for a small part of yoga practice as a whole.
Yoga is so much more than stretching and holding poses. Yoga is a way of life encompassing a range of life principles including:
Yama (moral code)
Niyama (self-discipline)
Asanas (postures or poses)
Pranayama (mindfulness of breathing)
Pratyahara (detachment from senses)
Dharana (concentration)
Dhyana (meditation or positive, mindful focus on the present)
Savasana (state of rest)
Samadhi (ecstasy)
You’ll notice that only two principal practices of yoga (asanas and savasana) are focused on the physical body. The remainder focuses on mental, emotional, and spiritual experiences. For this guide, I’ll mainly focus on the physical aspect of the practice, but I encourage you to explore the other mental and spiritual aspects if it resonates with you.
Quick note: You can always pick and choose which yoga practices to incorporate into your life. If you choose to only practice postures or poses, you will still reap some incredible benefits.
What are the benefits of yoga for men?
Men have so much to gain from the awesome practice of yoga
1. Improved sexual performance
Research suggests that yoga can not only boost your performance in the bedroom but also improve overall reproductive health. According to the Journal of Sexual Medicine, a study conducted in 2019 showed that yoga improves men’s sexual functions, including erection, desire, ejaculation control, and performance. It can also improve body awareness, helps increase blood flow to the genitals and can reduce anxiety.
Additionally, it may also get rid of body toxins that may affect men’s sexual performance. Through Mula Bandha exercises (pelvic floor exercises), men are able to strengthen their pelvic floor, and that can boost their sexual experience. Improved pelvic floor movements can result in more extended organisms without ejaculation.
2. Prevents Injuries
Whether you work on a computer for long hours like me or you spend your days on your feet, we guys are susceptible to injuries, pains, and aches. Regular yoga practice canprevent these types of injuries in a few different ways.
Yoga can improve your range of motion and flexibility, which helps eliminate strains and tightness and strengthens the muscles. The practice also enhances the durability of joints by strengthening the connective tissues. Additionally, yoga gives you awareness of your body, like recognising a poor posture and correcting it quickly.
3. Builds muscle
Yoga uses your natural body weight against resistance to build lean muscle. It lengthens tissue and muscles, which improves the flow of blood. Good blood flow allows more oxygen to your muscles. This helps your muscles to recover faster and grow.
4. Enhances productivity
Yoga is not only useful in the gym and bedroom; it also improves your work productivity. According to research, a 20-minute yoga session improves memory, which enables an individual to have more energy, retain information, make confident work decisions, and maintain focus. The meditation aspect of yoga is especially conducive to concentration.
5. Boosts immune system
Yoga might be the best remedy for that virus or flu. According to the PLosOne Research Journal, yoga helps boost your cellular immunity. The researchers found that practising yoga causes fast changes in gene expression, which improves your body’s defence system.
6. Reduce healthcare cost
If you’re anything like most guys, you probably don’t enjoy going to see the doctor. Practising yoga can minimise the need for additional doctor’s visits. A recent study showed that meditation and yoga are stress-reducing activities and reduce the need to see a health professional by 43 percent. Yoga also reduces oxygen consumption, heart rate, and blood pressure.
7. It challenges you
Yoga provides its challenges, both intellectual and physical. Whether you are learning a hobby, running a 10km race, or climbing a mountain, there’s nothing like the feeling of rising to a new challenge. Learning a unique style in yoga or trying to master a new pose is no different.
8. It’s Not competitive
Instead of focusing on external competition, practising yoga forces you to focus on your personal growth from inwards. Though there are millions of men showing off their techniques on social media, yoga is not a competitive game.
9. Relieves stress
If you’re anything like me, you’re a busy guy. Taking the time out to go to a yoga class provides you with the chance to slow down, disconnect from the stresses of your day and breathe. Research shows that yoga can reduce depression and anxiety. On top of that, 20 minutes of yoga has been proven to boost brain function more than walking or running for the same amount of time.
10. Helps with sleep apnea
According to research, men are three times more likely to suffer from Apnea. Yoga sessions have been shown to alleviate many sleeping disorders. A 2017 study concluded that breathing practice improves respiratory muscle function so you can have a sound sleep.
Should I learn yoga at home or in a studio?
Yoga can be done at home or in a studio with an instructor. If you are planning on developing an at-home practice, I recommend learning the basics of yoga poses by taking a beginners class in a studio before you get on that mat at your home. This will help you figure out the best style of yoga to suit what you’re looking for.
Yoga Studios
Finding the right class or a decent yoga teacher can feel like a difficult task. While you can just easily pick your yoga class depending on your convenient schedule, it is essential to take time and figure out what will best work for you.
For example are you a verbal or a visual learner? Are you looking for a slower, restorative class to heal injuries or are you aiming to get a good cardio workout? It is also advisable to ask your local studio or a friend for recommendations.
A simple Google search for yoga classes near me will reveal yoga studios close to you.
Men’s Only In-Person Yoga Classes
While most yoga classes cater to both men and women, you may get more out of your practice by joining a men-only yoga class. Luckily, men’s only yoga classes are growing in popularity.
The benefit of a men’s only class is that the sessions are built around goals important to men, such as strength, building muscle, and shoulder flexibility.
The best way to find a men’s only yoga class is to ask for recommendations or jump on Google and see what’s on offer in your city.
A quick note: Due to COVID-19, many people are forced to avoid gathering in large groups, including at yoga studios. Luckily there are a number of online resources you can turn to in order to kick-start your practice in the comfort of your own home.
At-Home Options
Sometimes, it can be challenging to find money or the time to join a yoga studio. Or you may be forced to practice at home due to situations like the current pandemic. Whether you are experiencing location, time, or financial constraints, or there is simply no option to attend a physical class, you can establish a healthy home practice.
Home yoga done correctly will equally support your physical and mental health. Many free online resources can be of great help when putting together a home yoga practice. You can research as many poses and flow as possible and then sequence them into a solid session.
Or if that sounds like too much work, then check out YouTube or download an app for easy-to-follow yoga workouts.
Yoga on YouTube
There’s never been a better time to take advantage of Youtube’s vast library of yoga videos. YouTube is an awesome resource for finding quality yoga content, offering everything from 10-minute morning yoga routines to hour-long Ashtanga flows that will leave you drenched in sweat.
All you need is some space away from any distraction, a decent internet connection and you are good to go. Below are some of my favourite yoga teachers on YouTube.
Yoga with Adrienne
I’ve been following Adrienne’s 30-day at-home yoga challenge for the past month now, and I’ve been incredibly impressed with her easy-to-follow yoga sessions. Adrienne is a humble and down-to-earth teacher, with a warm, friendly personality. Her yoga flows are beginner-friendly and cater to all fitness levels and goals.
I highly recommend Adrienne’s 30 Day of Yoga video playlist. It’s an awesome way to get started on your yoga journey. Adrienne’s yoga for uncertain times video playlist is another great resource if you are looking to reduce stress and take some time out for yourself.
Man Flow Yoga
If you’re looking for yoga flows designed specifically for men or a male instructor, I suggest checking out the Man Flow Yoga YouTube channel. Dean’s goal is to make yoga more accessible for men and address areas of concern for guys such as shoulder flexibility and core strength. I suggest starting out with his yoga for beginner’s series.
Yoga with Tim
Tim offers an awesome 30-day yoga challenge on his YouTube channel which focuses on building strength, flexibility, and vitality.
Best yoga apps for men
In addition to YouTube videos, there are a bunch of awesome yoga apps for men on both iPhone and Android devices. My favourite by far is the Yoga For Beginners app.
Online yoga programs for men
If you’re looking to get off to a solid start with your yoga practice, signing up for a well structured online yoga program can be a smart move. A good online yoga program for men will give you all the comfort of practicing at home, with the added benefit of a structured routine to follow and clear guidance from an experienced yoga instructor.
The online yoga program that I recommend to guys looking for a simple, fitness-centric yoga program is Man Flow Yoga. Created by Dean Pohlman, an E-RYT 200 certified yoga instructor, Man Flow Yoga offers over 40 structured yoga workouts.
What we like most about Man Flow Yoga is that all of Dean’s yoga routines are strength-based and are specifically designed with male physiology in mind. For example, there are yoga-based workouts for building upper body strength, opening up a tight chest and shoulders, and building core strength.
If you’re interested in checking out any of Dean’s yoga routines, he’s offering a 7-day free trial so you can check out some of the programs for yourself.
What’s the best type of yoga for men?
You might feel like you need to choose one specific yoga practice to stick to. But all styles have a place in your yoga practice. You might even choose to practice a certain type of yoga based on how you feel each day.
With so many types of yoga practices out there for guys, it can feel a little overwhelming. However, there are a few common types of yoga that you may see offered at your local yoga studio or online:
Hatha yoga
Vinyasa yoga
Yin yoga
Feeling stressed out? Go for a gentle Hatha practice. Want to burn some calories? Try a Power Vinyasa yoga class! Is your body feeling a little stiff after some heavy deadlifts? Hit up a Yin yoga class.
Hatha yoga
When you think of yoga, chances are it’s probably Hatha. Hatha yoga is simply an umbrella term for the physical practice of yoga and comes in many different flavours. Hatha or “sun and moon” yoga aims to align and calm the mind, body, and spirit. This type of yoga is generally considered a gentle and relaxing form of yoga.
Hatha yoga incorporates the following elements:
Postures (asanas). Specific poses are used to heal, detox and strengthen the body and the subtle energies inside
Breath control (pranayama). Breath control involves synchronising the breath with movements between poses, but can also be performed as an exercise on its own.
Sense control (pratyahara). Often called the forgotten limb of yoga, pratyahara means to gain control over external influences.
Hatha is great for stress reduction and relaxation.
Vinyasa yoga
Vinyasa yoga involves linking a series of postures, or asanas, together with movements (usually referred to as flowing) from one to the next. Ashtanga and Power yoga are considered types of Vinyasa yoga.
Unlike the gentler practise of Hatha yoga, Vinyasa is faster-paced and is more similar to a cardio workout. Vinyasa classes involve repeating a series of poses (the same ones you’ll find in Hatha) and will have you breaking a hell of a sweat.
Vinyasa yoga is a great option for guys who want something a little more “workout like” or need to burn off some energy.
There are many styles of yoga out there, so we’re sure you’ll find the right practice for your level of energy.
Yin yoga
The word “yin yoga” comes from the Taoist tradition. Yang means movement and creating heat in the body. Hatha and Vinyasa could be considered as types of “yang” yoga. Yin, on the other hand, is about finding stillness in the body. It is suggested that by balancing both yin and yang energies we can live our best lives.
Yin yoga involves holding mat-based postures (a minimum of a minute) in order to stretch the connective tissues and fascia in the body. While it might sound boring, it’s actually incredibly challenging and feels great once you’re done.
Yin yoga requires less coordination than Vinyasa or Hatha due to its slow pace. Simply relax into each pose and breath. You’ll find that this type of yoga is essentially a meditation as you will be focusing on the breath and body sensations for minutes on end in each pose – not an easy task!
If you sit down for long periods of time or train heavy in the gym, Yin yoga could be extremely beneficial to you.
The best beginner yoga poses for men
Downward facing dog
Begin in a tabletop position with your hands and knees on the floor, keep your back straight. Tuck your toes under and push up to straighten your legs, keeping your hands on the floor. Press up through your hips and straighten your knees. Try to keep your feet flat on the floor, but don’t worry if you aren’t able to. For an extra stretch through the hamstrings, pedal your feet and push through your hips higher towards the ceiling.
Standing forward fold
Stand upright with your feet parallel and around six inches, or just under shoulder-width apart. Activate your quadriceps by contracting your thigh muscles, keeping your legs straight (make a slight bend in the knee if hamstrings are sore or too tight). Fold forward by using your hips as an axis, moving your head and body as one. Extend your arms down to hold your calves, cradle your elbows, or if you’re feeling extra flexible, touch your toes. If you are going to hold this pose for a couple of minutes, make sure to exit the pose slowly and by slightly bending the knees before standing.
Warrior 1
Stand in mountain pose (standing straight with hands by sides) in the middle of your mat. Take a wide step forward with one leg, with both legs around 4 feet apart. Rotate your back foot out, keeping a straight angle in your front foot, and turn your back foot in by 25-40 degrees. Bend your front shin stacked directly above your ankle. Make sure to keep your shin bone vertical. Feel the stretch in your inner thighs, groin and hips.
If the stretch is too mild and you want to add a bit of spice, move your feet slightly further apart and rotate your hips forward, and square your hips towards the front of the mat and your front-facing leg. Raise your arms straight above your head with your palms facing, stretch through your shoulders, chest and abdomen.
Tree pose
Start this pose the same as you started Warrior 1 - in Mountain pose, standing straight with your hands by your sides, feet touching. Take a few deep breaths and focus your attention on a point in front of you. Slowly, shift weight onto one leg and begin to raise your other leg off the floor. Align the sole of your foot with the inside of your thigh, toes pointing down, pelvis straight. Put your hands together in front of you in the prayer position.
If you want a more challenging pose, slowly start to shift your foot higher on your thigh, moving your toes closer to your groin. Then, raise your arms above your head and bring your palms together in a V.
Reclining big toe pose
This pose is best done with a belt or strap, but a decent stretch can still be achieved if you don’t have the gear.
To begin, lie on your back and straighten both legs. Inhale as you draw one knee towards your chest, in both hands, grip the heel of your foot from underneath. As you exhale, stretch your leg up towards the ceiling, while trying to keep your other leg straight on the floor. Keep your arms straight, and your back flat on the floor, you should try to avoid bringing your body off the floor to reach for your foot.
Instead, if the stretch is too deep, slightly bend your knee or bring your knee closer to your chest. If you want a deeper stretch, straighten your leg, pull your leg up to the ceiling from underneath your calve, or use a strap on the sole of your foot.
Men’s yoga essentials
One of the great things about an at-home yoga practise is that you can get started with very little equipment, especially as a beginner. The one relatively essential piece is a yoga mat. To get the most out of your practice; choose and create an uncluttered, quiet area in your home. The space doesn’t need to be large, but it should be clean, open, and quiet.
You also need comfortable, breathable clothes – you don’t want anything that you have to pull at or would chafe your skin while doing the different postures. For hot yoga classes, you may want an insulated bottle, to help keep your water cold throughout the session.
However, if you’re looking to take your practice to the next level, you might want to also get your hands on some yoga essentials such as blocks, straps, a speciality mat, bolsters, and blankets.
A yoga mat (you don’t say)
A yoga mat is an essential item if you are planning to be meditating or practising yoga on a hard or slippery surface or a wooden floor. Yoga mats have a textured surface, are usually thin and a sticky non-slip side to prevent sliding and can make stretching more comfortable.
Blocks and bolsters
A yoga block can provide additional comfort while practising and help to improve the alignment of the body during certain poses. Yoga blocks can be placed under hands, feet, or glutes helping you get the most out of stretches and to get into the right position while supporting the body.
Yoga straps
Straps are a great tool to help make difficult poses more accessible, like the reclined big toe pose. A yoga strap can be used to support correct alignment, side stretches, for holding toes, feet, and legs. You can also use it for balancing and reclining positions and those postures where you are looking for more reach.
What should men wear for yoga?
There are no specific types of yoga wear for men’s clothing. Most men can get along with a good pair of shorts. As for tops, you’ll want to wear a loose, but not overly loose singlet or tee.
Check out this article for more information on what guys should wear to yoga.
Yoga for men: get started today!
Yoga can enhance every aspect of a man’s wellbeing – physically, mentally, socially and spiritually. Whether you’re looking to build strength and muscle, reduce stress, improve confidence or have better sex, yoga, and our guide to beginners yoga for men has you covered.
Remember – yoga isn’t a race. It’s a lifelong practice. Don’t worry if you aren’t performing headstands or crazy advanced arm balances. Those things will come in time, and with practice.
Wherever you are now in terms of strength of flexibility is OK. Trust in yourself and the process.
There’s never been a better time to begin your yoga journey than right here, right now.
Namaste 🙏
Jonno
Check our our latest articles
Cork is naturally antimicrobial and does not trap odours, but your cork yoga mat will still need a clean after every use. Here's how.