The 11 Best Yoga Poses for Men

Yoga is often associated with women, but it is a practice that has benefits for people of all genders. In fact, yoga can be particularly beneficial for men, who often have tight muscles and may benefit from the stretching and strengthening that yoga provides. If you’re a man who is interested in incorporating yoga into your fitness routine, here are 11 of the best yoga poses for men.

Downward-Facing Dog

Downward-Facing Dog is one of the most well-known yoga poses and is great for stretching out your hamstrings and calves. To get into the pose, start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Then, lift your hips up and back, straightening your arms and legs to form an inverted V-shape with your body. Hold the pose for several breaths and then release.

Related: 10 Health Benefits of Yoga for Men

Warrior I

Warrior I is a pose that strengthens the legs and stretches the chest and lungs. To get into the pose, start in a lunge position with your right foot forward and your left foot back. Then, lift your arms up overhead and turn your left foot out to a 45-degree angle. Keep your right knee bent and hold the pose for several breaths before releasing and repeating on the other side.

Warrior II

Warrior II is similar to Warrior I, but it opens up the hips and stretches the inner thighs. To get into the pose, start in a lunge position with your right foot forward and your left foot back. Then, turn your left foot out to a 90-degree angle and extend your arms out to the sides. Keep your right knee bent and hold the pose for several breaths before releasing and repeating on the other side.

Triangle Pose

Triangle Pose is a great pose for stretching out your hamstrings and hips. To get into the pose, start in a lunge position with your right foot forward and your left foot back. Then, straighten your right leg and reach your right hand down to your ankle or the floor, while reaching your left hand up to the sky. Hold the pose for several breaths and then release and repeat on the other side.

Plank Pose

Plank Pose is a pose that strengthens the core and the arms. To get into the pose, start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Then, lift your knees off the floor and straighten your legs, coming into a straight line from your head to your heels. Hold the pose for several breaths and then release.

Related: The Best Exercises for Men with Back Pain

Cobra Pose

Cobra Pose is a pose that strengthens the back and opens up the chest. To get into the pose, start lying on your stomach with your hands under your shoulders. Then, lift your chest up off the ground while keeping your arms straight. Hold the pose for several breaths and then release.

Locust Pose

Locust Pose is similar to Cobra Pose, but it strengthens the lower back as well as the upper back. To get into the pose, start lying on your stomach with your arms at your sides. Then, lift your arms, chest, and legs off the ground while keeping your arms and legs straight. Hold the pose for several breaths and then release.

Bridge Pose

Bridge Pose is a pose that strengthens the glutes and stretches the chest and neck. To get into the pose, start lying on your back with your knees bent and your feet on the ground. Then, lift your hips up toward the ceiling, keeping your feet and shoulders on the ground. Hold the pose for several breaths and then release.

Tree Pose

Tree Pose is a pose that improves balance and strengthens the legs. To get into the pose, stand with your feet hip-width apart and your arms at your sides. Then, shift your weight onto your left foot and lift your right foot up, placing the sole of your right foot on the inside of your left thigh. Bring your hands together in front of your chest and hold the pose for several breaths before releasing and repeating on the other side.

Boat Pose

Boat Pose is a pose that strengthens the core and the hip flexors. To get into the pose, sit on the ground with your knees bent and your feet on the floor. Then, lift your feet off the ground and straighten your legs, coming into a V-shape with your body. Hold the pose for several breaths and then release.

Child’s Pose

Child’s Pose is a restorative pose that can be used to relax and stretch out the back and hips. To get into the pose, start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Then, sit back onto your heels and stretch your arms out in front of you, resting your forehead on the ground. Hold the pose for several breaths before releasing.

Concluding

Yoga is a practice that has numerous benefits for both men and women, including increased flexibility, improved balance, and reduced stress. These 11 yoga poses for men are a great place to start if you’re new to the practice or looking to add some new poses to your routine. Incorporating yoga into your fitness routine can help improve your overall health and wellbeing, so give these poses a try and see how they can benefit you.