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Asanas for men

Asanas for men

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Asanas beneficial for men

1. Uttanasana (Standing Forward Fold): 

Uttasana helps to stretch the muscles, increase blood circulation and is beneficial for relieving tension. It’s a great yoga pose for active men to nourish and reclaim their centre. A standing forward fold opens up the back body including the hamstrings, calves and knees. This pose is helpful in relieving tension in the spine, neck and back and can improve digestion as well.

If we practice slow, steady breathing along with this pose, it can also lower our blood pressure over time.

2. Adho Mukha Svanasana (Downward Facing Dog)

This is a great yoga pose for men as it is a full body stretch which is a great warm-up and also helps to calm the mind. We often suffer from back pain due to chronic stiffness in the hamstrings and hips. It is also common for us to have very tight shoulders. Down Dog releases tightness in all those areas while building upper body strength.

3. Warrior Pose

Warrior Pose increases space and mobility in the shoulders, hips and knees where men need it the most. This is a great pose that generates great stability in and around the knee, perfect for high-impact workouts.

4. Bridge Pose:

Many men have tightness of the intercostal muscles and connective tissue surrounding the rib cage which can limit lung capacity. The bridge pose opens up the chest and releases those tight muscles, allowing for easier breathing and also helps with insomnia, fatigue, anxiety and headaches. Over time, practicing this mudra helps in getting relief from all upper respiratory problems.

5. Boat Pose (Navasana)

This asana is especially beneficial for men as it stimulates the prostate gland, helps reduce tension in the pelvic region and strengthens the digestive system.

6. Bhujangasana or Cobra Pose

This yoga pose is great for male athletes and anyone who does a lot of physical work as it strengthens the lower back. Any sport that involves running, jumping, or sprinting causes strain on the lower back and the cobra pose can help build strength in that area.

Recommended Courses: Meditation, Yoga & Pranayama


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of the science of Yoga which imparts techniques to maintain a practical and healthy balance between one’s worldly
and spiritual lives. It teaches how to avoid the extremities of life and live in moderation.

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