hatha yoga

Hatha Yoga Guide For Men

Hatha yoga is one of the most commonly practiced forms of yoga. Hatha means force, and that is why it is also known as the yoga of force. It has benefits for anyone, but especially for men, who are looking forward to shaping their bodies and stretching. As you age, your body starts to lose its strength and its agility. This happens because of the inactivity in the lives of men. This is what leads to heart problems and other chronic health problems for men. So, if you are worried about his changing physique, you should start doing hatha yoga. It has multiple benefits for men, and the article below explores this side of hatha yoga. 

What is Hatha Yoga?

Similar to other forms of Yoga, Hatha Yoga is also a way of practice. It is one of the most common types of yoga practice. If you are seeing someone do a simple and easy pose or even a general hard pose, he/she must be doing hatha yoga. The word Hatha is a Sanskrit word that translates into force. That means hatha yoga is the yoga of force. It requires extreme body movements and postures that not only help you make your body more agile but also provide more strength. 

Why Hatha Yoga Is Beneficial For Men?

These are the reasons why hatha yoga has become a dominant form of yoga practice. Most of the time females do hatha yoga and it has many benefits for them too, but if you are male then the benefits of hatha yoga are much more for you. These benefits include building muscles, health, shape, and providing mental and physical strength to live a healthy life. The body movements during the hatha yoga poses require force. The use of force during these movements helps build your muscles. 


These muscles become more strengthened but also agile. Your body overall increases its ability to stretch. This helps you achieve the best physical health. You will not feel any kind of pain in your body due to muscles ache. Your mind will also become calm and peaceful. This is possible because hatha yoga also impacts your brain function and regulates the release of proper hormones. That brings in the balance between your body and mind that improves your mental health. 

Best Hatha Yoga Poses Guide For Men:

Below are some of the best poses for men to do in hatha yoga. These poses provide multiple benefits for men who need strong muscles, agility, and flexibility in their bodies. 

  • Utkatasana or Chair Pose:

The Utkatasana or Chair Pose is one of the most common hatha yoga poses. This pose requires coming into the shape of a chair. This is a common pose because it is easy and has many benefits. For example, it helps you make your back and arms muscles strong and your leg muscles more stretchable. It also straightens your back and relieves any type of pain in the neck, arms, legs, and back. Here is how you can do this pose. 

  1. Start by getting yourself into a chair-like posture. 
  2. Now, slowly lift your hands upwards. 
  3. Make sure that your legs are bent, your back is straight but at a tangent from your thighs and your hands are straight above your head. 
  4. Keep breathing during the pose and maintain it for a few minutes and release the pose after that. 
  • Navasana or Boat Pose:

The Navasana or Boat Pose is also a very famous pose that requires shaping your body like a boat. This pose is a very popular one because it provides multiple benefits for men. It helps them create strong muscles and flexible bodies. This is also a simple pose but requires strength to do it. 

  1. Start by sitting on your hips.
  2. Bend your legs initially in a way that your feet are on the ground and your knees are in the air in front of your face.
  3. Now, take your feet up and touch the sides of your knees with your hands. 
  4. Maintain the pose for a few minutes and keep breathing. 
  5. Release the pose after that. 
  • Uttanasana or Standing:

This is one of the most common and very easy poses that men can do in hatha yoga. This pose requires standing but not in a casual way. This pose has many benefits as it builds your back strength. If you are suffering from any type of back pain this pose can help you reduce the amount of pain quickly. It requires standing on the legs and in a straightway. 

  1. Start by standing on the legs.
  2. Make sure that you are standing straight. 
  3. Now bring your hands to a rest position across your body. 
  4. Take a deep breath, inhale and exhale. 
  5. Maintain the stance for a few minutes and release afterward. 
  • Setu Bandha Sarvangasana or Bridge Pose:

In hatha yoga, each pose has many benefits, the Setu Bandha Sarvangasana or Bridge Pose is also a pose that has multiple benefits. This pose requires shaping the body like a bridge. It has multiple variations and you can do the one that you like the most. Here are some of the variations that you can do. 

  1. Lay down on the ground. 
  2. Fold your legs in a way that your knees are in the air.
  3. Touch the back of your feet with your hands. 
  4. Now, lift the hips and maintain the lift for a few minutes. 
  5. If you are not able to maintain the position, you can use props to help you support the weight.
  6. Maintain the pose and keep breathing. 
  7. Leave the pose afterward. 


The article above contains information about how hatha yoga is beneficial for men. Hatha yoga is also known as the yoga of force or power. That is why it is one of the most beneficial forms of yoga for men as it provides power, strength, and agility at the same time. But to get these benefits, you must learn yoga from a professional teacher. You can learn hatha yoga for men from Arhanta Yoga Ashram.

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