Yoga for Men: Small Beginner Poses to Find Big-Picture Perspective

mens yoga
Yoga is for men, yoga is for women, yoga is for everyone. If you don’t already practice yoga,  you should start tomorrow.

Our lives are not simple. For 16 hours a day, we choose to face the world and tackle a variety of challenges that influence us at varying levels. Health, romance, career, friendship — these are just a few of the big-ticket items. While bringing discipline into each of these facets is important for success, it’s also useful to understand what they all mean to a single, united you.

We at The Manual believe yoga can help bring a big-picture perspective to life, one that includes physical, mental, and spiritual cohesion. While it is a great workout, yoga is not just a stretching routine. Even more importantly, it’s a time to practice mental reflection and take a break from, well, everything else. It’s a time one designates to focus on themselves without the rest of the world encroaching. It’s your time. And if you think yoga isn’t for men, think again.

yoga for men

If you are anything like this author, the thought of finding, enrolling, and (worse yet) attending a yoga class is daunting. If this rings true to you, my advice is to forget it. Instead, consider starting at home with an online teacher. There are multiple free online resources that can create a path of least resistance as you build up a regular routine. A favorite is Yoga with Adrienne; this great teacher that offers YouTube-accessible videos for beginners and pros alike. Adrienne is sort of hilarious and weird, which makes a newbie feel right at home in an awkward new practice. Her series, 30 Days of Yoga, is a great place to begin.

Speaking of practice — ready to give yoga a try? For the guy that can’t yet touch his toes, consider the following five poses as an intro to the basics of yoga. We’ll focus on easier stretches that provide relief for those of us that might spend too much time at a desk. Grab a mat or find a soft piece of carpet, make sure nobody is looking, and let’s get weird.

Child’s Pose: Start Small with the Small of Your Back

Ease into a lower back stretch that also opens your spinal column, hips and shoulders. Get settled into this pose and let your troubles flow from your forehead to the mat.

child's pose
Hero Images/Getty Images


  • Start on your hands and knees with toes touching and tops of feet flat on the mat.
  • Spread knees wide to the edges of your mat and sit your buttox on your heels.
  • Breath in and sit up with a straight back, then breath out slowly and bow forward.
  • End with your chest resting on your thighs and your forehead on the mat.
  • Make sure your arms are extended forward — comfortably — with palms face down.
  • Breath steadily and enjoy. To really expand the back, take deeper breaths.

Cat/Cow: Bring Flow into your Neck, Shoulders, and Back

Release head, neck, and back stress while warming up the body.

cat cow yoga pose
KarinaUvarova/Getty Images


  • Start on hands and knees in a tabletop position: hands directly under shoulders and knees under hip sockets.
  • On an inhale, slowly tuck your chin into your chest while rolling spine and shoulders upwards. Think of an angry cat.
  • On an exhale, slowly lift your head and look upwards, opening the chest and arching the back downwards. This is the cow.
  • Rinse and repeat. Ensure your transitions are in line with your breaths and are slow and comfortable.

Forward Fold: Get Rd of Stress and Anxiety

With your blood flowing, get a full body stretch with a forward fold. Once there, let all your troubles drip from your head to the floor.

forward fold men's yoga
Rawpixel/Getty Images


  • Stand with feet hips-width apart. Stand tall and take a deep breath.
  • On an exhale, fold forward from the hips with a straight back — as much as possible.
  • If you’re tight, bend your knees as much as you’d like to help reduce strain.
  • Let your arms hang loosely in front of you. Touch the ground if you’d like.
  • Feel free to find movement and spin left and right by moving your hands towards either side of your feet.

Bound Angle: Connect Your Legs and Lower Back

Let gravity stretch your thighs, butt, and lower back. And all you have to do is sit there.

Bound Angle Yoga Pose
fizkes/Getty Images


  • Sit down with your legs in a butterfly position, soles of feet touching and knees spread wide.
  • Grab your feet and pull your heels inwards.
  • Find a comfortable position and allow gravity to pull your knees downwards.
  • Focus your mind on the sensations in your body and enjoy the stretch.

Savasana aka Corpse Pose: Relax and Focus

Lie flat on your back and let your mind find some peace. Feel the weight of the earth on your back and appreciate the fact that you are alive.

savasana corpse yoga pose
fizkes/Getty Images


  • Lie flat on your back, arms loosely at your side and feet hip width apart.
  • Enjoy some peace.
  • Cry if you want to— this is your time.

If you’ve read up to this point and still aren’t sure, try just one position. Get into that Child’s Pose and settle for a couple of minutes. Trust us. Yoganna love this.

And if you love yoga already, you might need a proper pair of pants.

Food & Drink

Buggin’ Out: Why Eating Insects Isn’t As Weird As It Sounds

Worms: not just for cheap mezcal anymore.

New Orleans Hotel Offers $15,000 Luxury Stay in Return for the Best Stolen Item

Sometimes crime does pay. All you need to do is be a man and own up to your crime.

What Kind of Motorcycle Should I Get? A Comprehensive Guide to Motorcycle Types

Been thinking about getting into motorcycling? One of the first questions you'll need to answer is what kind of motorcycle is right for you.

8 Best New Books Worth Reading

Murder, whiskey, survival, historical fiction, and new Kafka translations — what are you waiting for?

13 Best NERF Blasters for Adults

You may or may not be using NERF to fight imaginary ninjas anymore, but you can still arm yourself with one of the best blasters primed for adulting.

LEGO for Adults: 13 Best LEGO Sets for a Grown-Up Good Time

Maybe we can’t fix the engine of a car or hand-craft a boat from scratch, but we can build these highly rewarding and intricate LEGO sets.

Why We Have the (Objectively Terrible) Daylight Saving Time

Love it or hate it, you can't escape Daylight Saving Time — and it all started because a guy wanted to collect more bugs.

12 Best Running Trails in America, According to People Who Run for a Living

From miles of mystic forest to a gnarly peak-to-peak ridgeline, these are the best routes to run around the United States.

How to Mod a NERF Gun: The Grown Man’s Guide to the Hammershot Modification (With Pictures)

With a screwdriver and spring, a simple NERF gun can become a high-power blaster.

23 Famous Badass Women in History

From an 86-year-old who climbed Mt. Kilimanjaro to a 15-century ninja to Oprah (of course), here are 23 women who inspire us to be more badass.

The Best Documentaries on Netflix Right Now

These docs are entertaining, but also edifying. For your convenience, we’ve broken them up into categories.

Why You Should Definitely Max Out Your 401(k) Contribution Now

If you’re like most millennials, you associate a 401(k) with retirement and don’t put much thought into maintaining it. That's a big mistake. Here's why.

6 Best Productivity Apps for a More Fruitful 2019

Whether you're trying to achieve a better sleep schedule or curb your procrastination, the best productivity apps will help you manage your to-do lists.

Over My Dead Body’s Matthew Shaer on Making a Great True Crime Podcast

Ever wanted to know what it takes to create a successful true crime podcast? Tune in as we interview Over My Dead Body creator and host Matthew Shaer.