Yoga for men: exercises for more strength and flexibility

Men's Yoga

Yoga for men? Of course - especially with male-specific problems, certain movements can bring the necessary balance. With yoga you can specifically counteract the complaints and bring your body back into balance. If you are also interested in the exciting effects of yoga, then take a look at our sample exercises especially for men.

Yoga helps men with specific complaints

Yoga is often ridiculed as a woman's thing. But it doesn't come from nowhere that so many people feel the great added value of the exercises and thereby improve their quality of life. Yoga is simply about feeling healthy and well - men are not excluded from this privilege, of course.

Maybe you feel addressed by the list of the following problems:

  • Muscle imbalance
  • shortened backs of the legs
  • overstrained back
  • Tension

As a man, these problems are not uncommon and can become a burden in everyday life. Especially limited flexibility is often seen as a blockage. But you can consciously free yourself from this: work towards more flexibility with targeted yoga exercises - you will see how effectively this can relieve you.

Special yoga exercises for men

Men's yoga focuses especially on balance, strength and stretching exercises. You can also practice mindfulness and concentration to find more relaxation.

Because a widespread problem for many men doing yoga is stiff limbs. This usually becomes noticeable during exercises where you have to sit on your heels and stretch your feet at the same time. In many cases, pain sets in after a few seconds and the exercise has to be stopped.

But you don't have to give up immediately - shortened backs of the legs can be relieved by a yoga block , and there are many other aids available for beginners. After a while, you will also be able to do more complicated positions - even though it may be a challenge at first.

Men's Yoga Exercises: Instruction & Effectiveness

With a little practice, you are sure to master the following yoga positions:

Exercise 1: The Warrior (Veerbhadrasana)

This exercise strengthens the lower back, as well as the arms, legs and ankles. Your groin and thighs are stretched, digestion is stimulated. Shoulders , chest and lungs are opened. It improves your balance and strengthens your endurance at the same time. Especially for men in office jobs, the warrior is an ideal way to improve your posture:

Yoga for men is possible everywhere.
The Yoga Warrior strengthens the entire body and improves balance. © fizkes -
  1. Begin in mountain pose (Tadasana). To do this, place your feet together, arms at your sides. Raise the toes, spread them and place them back on the mat. Straighten the legs, distribute the body weight evenly on the surfaces of the feet. Thighs and shins go slightly inwards. The tailbone points slightly forward, the buttocks are relaxed. Pull the abdomen in slightly. The gaze goes forward in a relaxed manner, your body is straight.
  2. Now let's go: while exhaling move the left foot backwards and turn it outwards. The heels are in line.
  3. Inhale deeply, raise the arms parallel to the floor and let them hover above the thighs.
  4. Turn the palms so that they face the floor.
  5. Shoulder blades and chest are opened.
  6. The coccyx and pubic bone are now turned slightly forward - in this way you prevent a hollow back.
  7. Her gaze always goes over her arm, hand and middle finger to the horizon.
  8. Breathe in and out slowly. Stay in this position for about 1 minute.
  9. To release the exercise, stretch your right leg on the next inhalation. On the exhalation move your arms slowly down again.
  10. You can now repeat this on the other side of the body.

Tip: Try not to tense up, but keep a relaxed posture. The shoulders and jaw are also frequent problem areas. Correct breathing is crucial here. Try to breathe into the areas of your body that are rigid during the exercise.

Exercise 2: The Bow (Dhanurasana)

With this exercise you strengthen and stretch your back muscles as well as the muscles of your lower abdomen, shoulders and spine. Arm and leg muscles are also trained. If you want to combat stress and fatigue, the bow is just the right exercise for you, because it opens the front of the body and the burst basket - allowing you to breathe more freely and calm down:

  1. Lie on the yoga mat with your stomach. Keep your arms still beside your body, palms facing up. If you wish, you can also rest your elbows and place your hands flat on the floor at shoulder height. The toes are placed firmly on the mat.
  2. Now breathe evenly.
  3. Bend the knees and bring the heels as close as possible to the buttocks. Raise your hands, clasping the ankles. Your feet and legs should remain at hip width.
  4. Inhaling now move the heels away from the buttocks, lift the thighs. The pull allows you to lift the chest, push the shoulder blades together and push the shoulders down away from the ears.
  5. Exhale and lift the tailbone - this raises the back hip a little. You leave the back completely relaxed.
  6. Raise your head until your gaze is directed forward. The abdomen is tense and pressed to the floor so that your position remains stable.
  7. Remain in this posture for a few breaths. Be sure to breathe into the chest, not the shoulders. Close your eyes. As you breathe in, relax your body. Let all stress fall away from you as you exhale.
  8. Slowly release yourself from the posture. Your hands and ankles separate, the head is lowered, arms and legs slowly sink down.
  9. Once you are back in a flat position, you can relax for a few moments.
  10. Repeat the exercise 2-3 times.

Tip: Make sure your head is straight. It should not be stretched too far forward, as this damages the cervical spine and can cause headaches. Do not let your chin protrude too far forward. If you have problems with your shoulders or intervertebral discs, please consult a doctor first.


Yoga for men offers a way to build strength and flexibility. You can relieve stress and find peace on both a physical and mental level. Improve your flexibility with men's yoga and feel stronger and more comfortable!

For you

Sign up now for our newsletter & receive great goodies on the Ayurvedic lifestyle.

The protection of your personal data is very important to us. Therefore, we only process the information that we really need from you in order to send you the newsletter. In our privacy policy you can find out how exactly your data is processed. By clicking on "Receive newsletter" you agree that we may send you a newsletter and that you agree to our privacy policy.

Our latest contributions

5 ayurvedic tips for mothers
Ayurveda Knowledge

5 ayurvedic tips for mothers

Every mother is different because her life situation is different. Some have just become mothers, others already have several children and still others are

Read more "
3 Ayurvedic practices for men
Ayurveda Knowledge

3 Ayurvedic practices for men

Even though there is currently a trend towards healthy living and this is also being taken up more and more by men, women are more willing to take care of themselves.

Read more "

Enjoy Ayurveda at home

Discover our products

Loading RSS Feed

World of European Ayurveda®

Your gift

Subscribe to our newsletter and receive our Big 5 for Life incl. constitution test and tips free of charge.

The protection of your personal data is very important to us. Therefore, we only process the information that we really need from you in order to send you the newsletter. In our privacy policy you can find out how exactly your data is processed. By clicking on "Receive newsletter" you agree that we may send you a newsletter and that you agree to our privacy policy.