Vital yoga poses or asanas for men

Warrior pose

Yoga is a natural remedy for good body posture and muscles. Moreover, unlike gymming, yoga does not have the risk of workout injuries. Here are some of the essential yoga poses or asanas for men:

Moutain (Tadassan)

You can do this pose by standing straight on your big toes. The heels should be at a small distance from each other. Keep your knees straight and slightly lift the kneecaps. This pose is good foundation for other standing poses or asanas. This pose strengthens feet and improving their flexibility. It also improves posture and helps tightening the thighs.

Tree (Vrksasana)

In this pose, you need to first place your right foot firmly on the ground and bend your left leg. Now place the sole of left leg on the inner right thigh and point toes towards the floor. Then slowly bring the palms together with the weight focused on the left foot. Gradually press the right knee backwards with your hips parallel to the front. Repeat this process on the other side too. This pose improvises your ankle, calves and thigh muscles. It also stretches the inner thigh and groin muscles of the bent leg.

Standing forward bend (Uttanasana)

This pose needs you to stand straight with your hands on the hips. Tuck you chin towards the chest and bend forward at the hips. Slowly fold forward and lengthen the torso. Then relax your neck, shoulders and head, and slowly place your palms on the floor. Once settled slowly, bring your hands to the hips and lift up, and get the reverse to unfold. This pose calms your mind and stretches the hamstrings and spine muscles.

Warrior I (Virabhadrasana I)

In this pose, slowly take your right foot ahead and lift the arms above your head. Then turn the left foot at 45 degrees. Then slowly bend the right knee up to the ankle length. Then get the hips in line with the front. Slowly straighten your upper back and lift the chest. Press the palms in parallel and look forward. Repeat this pose on the other side too. This pose helps to improve the body balance. It strengthens the ankles, thighs and calves. Moreover, it cause flexibility of shoulders and groins and stretches the chest and lungs.

Downward facing dog (Adho Mukha Svanasana)

In this pose, place your hands in front of the shoulders and the knees below the hips. Press the hands on the floor with the first finger pointing outside. Lift the knees above and keep them bent. Stretch the tailbone upwards and lengthen the spine. Press the heels down and push the thighs backwards. Slowly draw the shoulder against the back and down. When done, slowly bring your knees to the floor. This pose helps making the legs and arms strong. It also helps in stretching the hamstrings, hands, shoulders and calves.


Yoga is beneficial for both men and women. Here are some poses for men to help them build a good body with the right muscles.

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