The Rise of Men in Yoga: Getting Started

Yoga has long been recognized for its amazing health and wellness benefits, yet many still perceive it as an activity primarily for women. This misconception is rapidly changing as more men discover the physical and mental health advantages of yoga in their lives.

The number of men practicing yoga has seen a significant increase in recent years, with participation doubling since 2012. In fact, men are becoming increasingly more common to see in yoga classes across the US and other Western countries and there’s good reason for that!

When I started yoga in 2015, I was the only man in 90% or more of my yoga classes. I knew this was where I needed to be for my own health and well-being so I stuck with it. Today yoga has changed my life and I’ve been working to provide yoga knowledge, yoga gear, and everything in between for fellow men in yoga.

What is Yoga?

At its core, yoga is a practice that unites the mind, body, and spirit. While it is often thought of as a physical activity involving various poses (Asanas), this is very true! And yet yoga is much more than that. It integrates breath control (Pranayama), meditation (Dhyana), and ethical principles to create a comprehensive approach to health and well-being.

The practice of yoga can transform the mind, making it more peaceful, focused, and aware. By integrating mindfulness and breathwork into physical postures, yoga helps individuals connect deeply with their inner selves, reduce stress, and enhance overall mental clarity.

Let's explore how we got to what yoga is today considering its historical roots as a male-dominated practice from India. Then we’ll explore what it means to be a man in yoga.

Historical Roots of Men in Yoga

Yoga's origins trace back thousands of years in India, where it was traditionally practiced by men. Many of the most revered yogis in history, such as Patanjali, were men who dedicated their lives to mastering and teaching yoga.

When the yogis brought yoga to the West, they were all male practitioners. However they taught anyone that showed an interest in yoga. Yoga as fitness and group exercise is what turned yoga from being mostly gender neutral to become the woman dominated practice we know today.

As the awareness of yoga's benefits grows, so does the diversity of its practitioners. Men from all walks of life, including athletes, corporate professionals, injured workers, and elderly, are embracing yoga not just for flexibility but for its comprehensive approach to well-being.

Origins of Yoga

Yoga evolved as a comprehensive system for physical, mental, and spiritual well-being. It was initially practiced by sages and ascetics who sought to attain higher states of consciousness and self-realization.

These early practitioners, predominantly men, devoted their lives to mastering the various aspects of yoga, including physical postures (asanas), breath control (pranayama), and meditation (Dhyana).

Notable Male Yogis from History

Throughout history, several notable male yogis have played a significant role in shaping and propagating yoga. A few of them are:

Patanjali: A mythological sage. Patanjali compiled the Yoga Sutras, a foundational text that outlines the principles and practices of yoga such as the 8-limbs of yoga. His work continues to influence contemporary yoga practice and philosophy.

Swami Vivekananda: A key figure in introducing yoga to the Western world, Swami Vivekananda's teachings emphasized the importance of physical, mental, and spiritual development. His lectures and writings inspired many to explore the benefits of yoga.

Tirumalai Krishnamacharya: Known as the "father of modern yoga," Krishnamacharya played a pivotal role in reviving and popularizing hatha yoga in the 20th century. He trained many influential yoga teachers, including B.K.S. Iyengar who later founded Iyengar Yoga and Pattabhi Jois, who brought ashtanga yoga to a global audience.

Why Men Practice Yoga Today

Understanding yoga's historical context highlights its long-standing association with men and its evolving role in modern times. Today, men practice yoga for various reasons that align with its traditional benefits:

Physical Fitness: Many men are drawn to yoga for its ability to enhance flexibility, strength, and balance. Yoga's physical postures and sequences provide a comprehensive workout that complements other forms of exercise and overall fitness.

Popular types of yoga for physical fitness include: Ashtanga Yoga, Hot Yoga, Power Yoga, Vinyasa Yoga

Mental Well-Being: The stress-reducing and mindfulness aspects of yoga are particularly appealing to men with demanding careers or high-stress lifestyles. Incorporating yoga into daily routines can lead to improved mental clarity, reduced anxiety, and better overall mental health.

Popular types of yoga for mental well-being include: Bhakti Yoga, Japa Yoga, Yoga Nidra

Holistic Health: For health professionals and those seeking holistic well-being, yoga offers a multifaceted approach to health. Its benefits extend beyond the physical, addressing cardiovascular health, respiratory function, and mental resilience.

Popular types of yoga for holistic health include: Chair Yoga, Karma Yoga, Kriya Yoga, Raja Yoga

Preventative Care: Yoga's focus on body alignment and awareness helps prevent injuries and manage chronic conditions like back pain and hypertension. This preventative aspect makes yoga a valuable practice for men of all ages.

Popular types of yoga for preventative care include: Restorative Yoga, Deep Stretch Yoga, Ayurvedic Yoga

Health Benefits of Yoga for Men

Improved Flexibility and Strength

For athletes and gym-goers, yoga is a game-changer. Regular practice:

• Increases Flexibility: Yoga stretches and lengthens muscles, improving range of motion and reducing stiffness. This flexibility is crucial for enhancing performance in other sports and physical activities.
• Builds Strength: Many yoga poses (asanas) require lifting and holding your own body weight, which builds strength in large muscle groups and stabilizing muscles. This callisthenic strength complements traditional weight training.
• Enhances Balance: Yoga improves balance and coordination, which is essential for athletes and individuals involved in high-intensity sports. Better balance reduces the risk of falls and injuries.
• Supports Weight Management: Yoga boosts metabolic rate and promotes mindfulness, leading to healthier eating habits and better weight management.

Stress Reduction and Mental Clarity

Yoga is a powerful tool for mental well-being. Something we all could do more with. Meditation is a state of mind that naturally is achieved by practice of a yoga practice:

• Reduces Stress: Integrating breathing pranayama techniques and meditation into your practice helps lower stress and anxiety levels. This can lead to a decrease in blood pressure and promote a calmer mind. These practices naturally occur during a yoga practice.
• Boosts Mental Clarity: The mindfulness aspect of yoga enhances concentration, cognitive function, and overall mental clarity. This is particularly beneficial for men with demanding mental tasks or high-stress jobs.

Cardiovascular Health

Yoga supports heart health in several ways:

• Improves Circulation: The practice activates blood flow and circulation.
• Lowers Blood Pressure: Regular yoga practice can help reduce hypertension.
• Provides Cardio Workout: Dynamic styles offer a cardiovascular component. This is one of the benefits of vinyasa yoga.
• Improves Breathing: Proper breathing techniques taught in yoga increase lung capacity and enhance respiratory health.

Alleviation of Back Pain and Joint Health

Yoga addresses common men’s health issues regarding back pain due to prolonged sitting, physical labor, or just simply being tall:

• Relieves Back Pain: Yoga poses naturally strengthen the spine and improve posture.
• Enhances Spinal Health: Gentle stretches and strengthening poses support spinal health, making daily activities more comfortable.
• Maintains Joint Health: Low-impact yoga movements increase joint flexibility and range of motion, preventing conditions like arthritis and keeping joints healthy.

There are so many benefits to practicing yoga that it’s difficult to list them all. Many of these are of importance to men in yoga. Each type of yoga will have various benefits, each with its own unique value to men.

I invite you to explore all the types of yoga and discover what’s best for you.

Overcoming Stereotypes and Barriers

Yoga has often been mischaracterized as an activity primarily for women, leading to reluctance among some men to try it. However, yoga is a practice that benefits everyone, regardless of gender. It’s important to address these misconceptions and recognize that men are welcomed and valued in yoga communities.

Addressing Common Misconceptions

Yoga is Only for Women: This stereotype is outdated and inaccurate. Yoga has deep historical roots as a practice traditionally undertaken by men. Today, it continues to offer significant benefits to men, including improved strength, flexibility, and mental clarity.

While some yoga spaces are specifically designated for women, these are clearly identified as such. In general, men are accepted, welcomed, and encouraged to participate in yoga studios, gym classes, and other settings virtually everywhere yoga is taught.

Lack of Flexibility: Many men avoid yoga because they believe they aren’t flexible enough. However, flexibility is not a prerequisite for practicing yoga—it’s one of the benefits.

Yoga meets you where you are and helps you improve over time. Men can start with beginner-friendly poses and gradually progress as their flexibility increases. For some like weightlifters and athletes, they may never see flexibility ‘improve’ but they will feel more comfortable in their range of motion.

Yoga is Not a Real Workout: Another common barrier is the misconception that yoga isn’t a rigorous workout. In reality, yoga can be incredibly challenging and provides a full-body workout. Styles like Vinyasa, Power Yoga, and Ashtanga, especially hot vinyasa yoga which you can even do at home in a hot yoga dome.

These types of yoga offer intensity that builds strength, endurance, and cardiovascular health. It may take some effort to find a yoga style and location that offers it that’s right for you but once you find it… it’s amazing.

Tips for Overcoming Barriers

Start with the Basics: Begin with beginner classes or poses that are accessible and manageable. Focus on learning proper form and building a solid foundation. Remember that everyone is a beginner at some point. The yoga community generally is welcoming, supportive, and understanding.

Use Props: Yoga props such as blocks, straps, and bolsters can help you achieve poses and improve your practice. They make yoga more accessible and comfortable. Regardless of your current level of flexibility, you’ll be able to find proper alignment with yoga props.

Listen to Your Body: Yoga is about feeling good in your body and creating a union between mind, body, and breath. It’s not about forcing yourself into difficult poses. Pay attention to how your body feels and adjust your practice accordingly.

Find a Supportive Environment: Choose a yoga studio or class that feels welcoming and accepting. Many studios offer classes specifically designed for beginners or what styles that men prefer.

Getting Started: Tips for Men New to Yoga

Yoga is a rewarding practice that offers numerous physical and mental benefits. Here’s how men new to yoga can start their journey, what to expect in a class, and how to find the right fit for your needs.

Start Practicing Yoga For Men

Start with Beginner Classes: Look for beginner-friendly classes that focus on foundational poses and techniques. These classes will help you build confidence and understand the basics of yoga.

Let the Instructor know You’re New: Your teacher can offer you guidance or give your alignment some extra attention. They’ll also know better how to guide you if they know you are unfamiliar with the practice of yoga. You might get extra cues that help with safe alignment.

Wear Comfortable Clothing: Choose clothing that allows for a full range of motion. Breathable, moisture-wicking fabrics are ideal but anything loose or stretchy is good like gym shorts.

Feel Welcome to Bring Your Own Mat: Most studios and gyms will have mats you can use. I frankly haven’t been to a space that doesn’t have one for you to use. However, you can bring your own yoga mat and this will be preferred if you can. You might be able to borrow one. This ensures you’ll have a clean yoga mat.

Stay Hydrated: Drink water before and after your practice. Some styles of yoga, especially hot yoga, can be quite intense and lead to significant sweating. It’s advised to have water with you during class. Do not be afraid to grab a drink when it’s convenient for you.

Listen to Your Body: Yoga is about finding balance and harmony in your body. Don’t push yourself too hard; respect your limits and gradually increase your intensity as you become more comfortable. And that goes the other way too. If you’re in a class and the teacher offers a challenging pose, go for it as long as you feel comfortable in your ability.

Ask Questions: Don’t hesitate to ask the instructor for help or clarification on poses. They are there to guide you and ensure you have a positive experience. Typically this happens after class.

What to Expect in Your First Yoga Class

1. Guided Instruction: Your instructor will guide you through each step of the class. Your responsibility is to be present, follow instructions, and focus on your body.
2. Warm-Up: Classes typically begin with a warm-up of some kind.
3. Flow of Poses: You’ll move through a sequence of poses, guided by the instructor. The pace can vary depending on the style of yoga. Some styles you barely move from a seated position.
4. Breathwork: Instructors will often cue you to coordinate your breath with your movements.
5. Cool Down and Relaxation: Classes usually end with a cool-down period and a relaxation phase called Savasana (corpse pose, sometimes called final relaxation pose), allowing your body to rest and integrate the benefits of the practice.

Finding a Suitable Yoga Class or Yoga Instructor

Research Local Studios: Look for studios with positive reviews and a welcoming atmosphere. Visit their websites to see class schedules, instructor bios, and class type descriptions.

Try Different Styles: Go with the class description that meets your goals. Experiment with different styles of yoga to find what resonates best with you. Don’t be discouraged if your first class doesn’t feel like the perfect fit.

Talk to Instructors: Speak with instructors about your goals and any concerns you have. A good instructor will help you feel comfortable and guide you through your practice.

By following these tips, men new to yoga can begin their practice with confidence, knowing what to expect and how to find the right fit for their needs.

Yoga Props, Gear, and Clothing for Men

Using the right yoga props and gear can significantly enhance your yoga practice, ensuring proper alignment and form. This is crucial not just for getting the most out of your poses but also for preventing injuries.

Here’s what you need to know about yoga mats, props, and accessories marketed towards men.

Importance of Props for Proper Alignment and Form

Props such as blocks, straps, and bolsters help you achieve correct alignment in poses. They are not handicaps but essential tools that assist in maintaining proper form, which is critical for maximizing the benefits of yoga and avoiding strain or injury.

Yoga props can help you safely reach and hold poses that might otherwise cause pain or difficulty. Not all poses fit all bodies which is why we use props. Using yoga props builds confidence and allows you to progress in your practice at a comfortable pace.

Each body is different. Props enable you to customize poses to your unique body structure and flexibility levels, making the practice more effective and enjoyable.

Essential Yoga Gear for Men

Yoga Mats

Look for yoga mats that provide excellent grip and cushioning. A sturdy mat will support your practice, especially in active classes like vinyasa or power yoga. Consider eco-friendly mats made from sustainable materials like cork or natural rubber. These materials offer great grip and are better for the environment while avoiding toxic endocrine disrupting chemicals commonly found in common yoga mat materials polyvinyl chloride (PVC) and thermoplastic elastomer (TPE).

Yoga Blocks

Blocks are typically made of foam, cork, or wood. Cork blocks offer a good balance of firmness and comfort, making them the most popular choice. Yoga blocks have a variety of dimensions but most are 4” x 6” x 9” which suit most men well.

Use blocks to support your hands in standing poses, under your hips in seated poses, or behind your back in reclining poses. They help in achieving the correct alignment and make challenging poses more accessible. Yoga block exercises are also a great way to get value from these versatile props.

Yoga Straps

Yoga straps help you extend your reach in poses where flexibility might be a limitation or degrade alignment. They are adjustable and can be looped around your feet or hands to help you deepen stretches safely.

Yoga straps provide support in poses like Seated Forward Bend (Paschimottanasana), where they help you maintain a straight spine while reaching for your toes.

Bolsters and Cushions

Bolsters and cushions are essential for restorative yoga practices. They provide support in poses that require you to hold a position for an extended period. Use them under your knees in Savasana, behind your back in supported bridge pose, or to elevate your hips in seated poses.

Clothing

Wear clothes that allow a full range of motion within your body. Look for moisture-wicking fabrics to stay comfortable during intense sessions. Ensure your clothing is neither too tight nor too loose. Properly fitted clothing helps you move freely and stay focused on your practice.

Invitation to Men in Yoga

Yoga has numerous benefits for men, enhancing both physical fitness and mental well-being. From improved strength, flexibility, and balance to reduced stress and better mental clarity. By overcoming stereotypes and embracing the practice, men can experience the transformative effects of yoga.

As a man in yoga myself, I encourage you to explore the practice of yoga, share your experiences, and ask any questions you may have about starting your yoga journey below.

I’m here to support you on your journey to better health, recovery, and inner peace. Do not let fear prevent you from working on yourself.

My company Asivana provides some of the best gear to support your yoga journey. If you found any of this helpful then help yourself and support my efforts at the same time.