5 Best Yoga Poses for Men

A lot of men are looking for ways to improve their health. Yoga is a great way to achieve this goal because there are many benefits to practicing yoga. It can increase flexibility, improve circulation and help with stress management. If you’re not familiar with yoga, here are 5 best yoga poses for men that every man should try at least once.

There is a common misconception among few people that Yoga is more beneficial for women. Another common misconception is that Yoga is not for men because it does not contain weight lifting and strenuous cardio.

Many of the stretching exercises that bodybuilders and athletes do is actually a form of Yoga. There is a set of Yoga Asanas which are specifically beneficial for men.

Let’s look out at the significant benefits that men get from practising Yoga –

Specifically beneficial for weight trainers as Yoga will enhance “cuts” on your muscles as they are activated with Asanas
Yoga will strengthen your cardiovascular system along with improving endurance

  • Helps you shed extra body weight
  • Yoga increases libido
  • It directly results in increased sexual performance
  • Improves blood circulation to the body
  • Improves breathing capacity of lungs which directly results in increased stamina

Let’s discover the top 5 Asanas which are beneficial for men, and you must practice them daily.

1. Utkatasana (Chair Pose)

Utkatasana is one of the best Asanas for men as it works on strengthening many muscles and joints at the same time.

It builds stability and is especially beneficial for abs.

The steps involved in this Asana are –

  • Select a comfortable place and stand on your Yoga mat with hip wide distance between your legs
  • Bring your arms overhead as you inhale; this will be the first step of the Asana
  • Bend your knees while keeping your hands in the front as you see in the images of the Asana as you exhale
  • The weight will be transferred to the heels as you exhale and lower down your pelvis
  • Remain in this position for as long as is comfortable
  • Repeat the Asana a few times for maximum benefits
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2. Navasana (Boat Pose)

Navasana is another great Yoga pose for men as it is known to help in multiple things. It helps strengthen the body core along with aiding in digestion.

Practising it daily will help to strengthen your deep core and the spine.

The steps involved in this Asana are –

  • Lie down on your yoga mat and relax with your arms by your side
  • To begin with, start by lifting your legs off the floor
  • Next step is to raise your upper body without moving your hands above your head
  • Make sure to keep your back straight while remaining in this position
  • Remain in this position for as long as is comfortable, ideally at least 20 seconds

3. Bhujangasana or Cobra Pose

Cobra pose is practised by a lot of athletes as it helps in strengthening the lower back.

Weight lifting and almost every sport gives pressure on the lower back. Constant exercise without any stretching increases the risk of muscle injury. Cobra pose is the best solution in such a case.

The steps involved in this Asana are –

  • Select a peaceful place and begin by lying on the Yoga mat with your stomach touching the mat
  • Keep your hands beneath the shoulders
  • The tip of your feet should touch the floor
  • Slowly move your head in the upward direction
  • Lift your chest and remain in this position for as long as is comfortable

4. Uttanasana (Standing forward fold)

Uttanasana is one of the most famous Yoga Asanas for men which is known for improving digestion and increasing blood circulation in the body.

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This pose will stretch body muscles and help remove tension in your spine, neck and back.

The steps involved in this Asana are –

  • Stand on your yoga mat with your legs hip wide apart from each other
  • Start by bending your upper body and touching the floor with your hands slowly
  • If you are facing problem in achieving the pose, you can turn your knees in the initial days
  • Make sure to keep your upper body relaxed as your head hangs between your arms

5. Virabhadrasana (Warrior one)

Warrior one is one of the best Asanas for hips and shoulders. It is known to strengthen all your body muscles at the same time.

It provides overall stability and protection to your joints, especially when you are practising high-intensity sports and exercises.

The steps involved in this Asana are –

  • Stand on your yoga mat
  • Keep your right leg in the front as your left leg makes an angle of 45 degrees with the floor
  • Bend your right knee to keep you leg in the front as you see in the post images
  • Raise your hands in the air and keep them 90 degrees to the floor
  • Lift your chin to look at your hands and stay in this position for as long as possible


Make sure to take your doctor’s advice before starting a routine of Yoga. Practising all the Asanas in this post will help you reap in all the benefits that we discussed initially.

The key to a healthy lifestyle with Yoga is to be consistent and practise a set of Yoga Asanas!

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