5 Beginners Yoga Poses for Men

The science of Yoga is not just limited to women or kids; it is an equally transformative art form for men too. Men find an amazing escapade in various forms of workouts – both outdoors and indoors. While the science of yoga holds a much higher recognition status among women owing to the elegance and tone the art form renders to a practitioner’s body and mind, the science has also caught the whims of several men as well. If you are one such dude who has been smitten by the ‘yoga-bug’ then here are five beginner yoga asanas for men to you to try and get started with:

Uttanasana (Standing Forward Fold Pose)

Commence the practice in Uttanasana for providing a deep stretch to the spine, arms, shoulders, and legs. Stand on the mat with the feet aligned next to each other. Lift both the arms upwards and feel a stretch in the torso and shoulders while doing that. Gently bend forward at the waist while exhaling in an effort to touch the feet. The pose is highly beneficial in managing blood pressure and to open up stiff muscles in the body. Remain in the pose for 15-30 seconds.

No. of Repetitions: 10

Recommended Tip: If you are unable to grab the ankle or touch the feet, then you may bend your knees a little or use a yoga block for support.

Ashwa Sanchalanasana (Equestrian Pose)

This is one of the most crucial beginner yoga poses for men, especially for the lazy buds and the runners, as the pose is an intense lunge variation ideal for a strengthening of legs and core while the pose also helps in improving the balance and alignment of the body and the mind. Remain in the low lunge pose for nearly 20-30 seconds to reap its benefits well.


No. of Repetitions: 10

Recommended Tip: If the back foot keeps on slipping while affecting your balance, then perform it against the support of a wall.

Virabhadrasana (Warrior I)

This is an outstanding yoga asana for men for flexing the upper body and lower body especially the shoulders, arms, thighs, and calves. In addition to the flexibility, the pose also helps in deep strengthening and conditioning of the core, shoulders, and thighs. Stand on the mat with feet spread wide apart. Fold the right foot outwards and left one inwards. Lift your arms high in the air, feeling strength build up in the upper body, especially the shoulders. Fold the right knee to form a right angle with the thigh. Remain in this pose for 30-60 seconds before switching with the other leg.

No. of Repetitions: 10

Recommended Tip: If you are facing issue with balancing the body, let the back foot rest against a firm support in order to avoid a fall or a slippage while performing the asana.

Utkatasana (Chair Pose)

This is an excellent yoga pose for working the quadriceps, abdomen, hips, shoulders, and arms. The pose is also highly beneficial in opening the chest muscles. Stand on the mat with feet slightly apart and parallel to each other. Lift the arms upwards while feebly bending the upper body towards the front. Bend the lower body at the knee. Align the knee with the tip of the feet and the hips nearly parallel to the floor. Remain in this pose for 30-60 seconds before releasing back to the initial position.

No. of Repetitions: 10

Recommended Tip: Take a break of 15-20 seconds between each repetition for best performance in each.

Balasana (Child’s Pose)


This is an excellent pose to relax from deep within and for releasing any pent-up stress in the body and the mind. On a completely physical level, the pose is an amazing remedy for treating a hunch in the back and for strengthening the lower back, particularly the spine and knees. For best results, remain in the pose for 15-30 seconds with each repetition.

No. of Repetitions: 10

Recommended Tip: Keep a bolster or pillow below the abdomen to achieving maximum relaxation in the upper body.

Include these five basic yoga poses for men in your daily workout routine and gradually increase the asana variations as the body and mind adapt to these. Remember! Yoga is a slow and gradual practice towards achieving the most exclusive experiences.

So, stay patient and stay hooked, guys!

5 Beginners Yoga Poses for Men