Yoga for men: flexibility, strength, back pain and how to start

Fewer men do yoga

In the US in 2022, 10.3% of men practised yoga against 23.3% of women, and 87% of UK practitioners in one survey were women.

Sources 1, 2

Most of the research we read was in women

In a 73-study review of yoga nidra, 68% of participants whose sex was reported were women, and most people in the main review of yoga for back pain were women in their 40s or 50s. Some trials were mostly men, and they're the focus here.

Sources 3, 4, 5

Back pain and heart health

In 150 military veterans, three-quarters of them men, yoga improved back-related disability and pain. In 3,959 heart attack survivors, mostly men, yoga-based cardiac rehabilitation improved self-rated health and return to normal activities.

Sources 6, 7

Flexibility and fitness

After 12 weekly hatha classes, men's sit-and-reach improved about 6 cm and their push-ups and fitness rose too. Whether men gain more or less range than women is unsettled.

Sources 8, 9, 10

A complement to lifting

Strength training improves range of motion about as much as stretching, and yoga alone builds little upper-body strength. Keep lifting, and save long holds for after training or rest days.

Sources 11, 12, 13

Little evidence for sexual health and testosterone

Studies of erectile dysfunction and premature ejaculation are small and mixed, and we found no randomised trial of yoga and testosterone in healthy men. Erection problems that keep happening need a GP.

Sources 14, 15, 16, 17

Fewer men practiseStrong evidence

In the US in 2022, 16.9% of adults practised yoga: 23.3% of women and 10.3% of men. Men who did were more likely to use it to treat or manage pain (31.8% against 27.5%). In a UK survey of 2,434 practitioners, 87% were women, and in Australia 2.0% of men and 10.9% of women do yoga, as a 2024 study reports.

Sources 1, 18, 2, 19

Most of the research we read was in womenEmerging evidence

We found no count of men across yoga trials, but the studies we read lean heavily female. The US National Center for Complementary and Integrative Health (NCCIH) says yoga research has been done mostly in predominantly female, well-educated people. In a 73-study review of yoga nidra, 68% of participants whose sex was reported were women. In the trials behind our other new yoga guides, men made up 19% to 39% of participants, and one yin study included no men at all.

Sources 3, 4, 5, 20, 21, 22, 23, 24

Trials that were mostly menEmerging evidence

Some trials were mostly men: a veterans' back pain trial (74% men), a trial of yoga-based cardiac rehabilitation (86%), a yoga nidra trial in heart disease (89%) and a chair yoga trial in psychiatric inpatients (36 of 56). Men were nearly half of a Parkinson's trial (47%), and smaller trials recruited only men, from athletes to men with prostate cancer.

Sources 6, 7, 25, 26, 27

What puts men offEmerging evidence

In focus groups, men described yoga as stereotyped as a feminine flexibility exercise and said that encouragement from people they trust, more visible male role models and welcoming teachers helped them start. In a survey of 546 practitioners, men were more motivated than women by yoga as a supplement to other training and by competition.

Sources 19, 28

Do men respond differently?Mixed evidence

It's unsettled. NCCIH notes preliminary evidence that women might benefit more than men from yoga for chronic back pain. In a review of exercise for depression, yoga looked more effective in men, but the authors warn that comparisons between studies may be confounded. For flexibility, a large stretching review found bigger gains in women and a small yoga study bigger gains in men, and mind-body programmes had smaller effects in men with cancer than in mixed groups.

Sources 3, 29, 10, 9, 30

Back painEmerging evidence

In 150 military veterans with long-term low back pain (74% men, average age 53), twice-weekly hatha classes for 12 weeks, with home practice, improved back-related disability more than waiting for yoga did at 6 months, though not at 12 weeks, and pain more at 12 weeks and 6 months, though the pain change was small. Fatigue, quality of life and confidence improved too, and at about $4,488 per quality-adjusted life year (a measure of years lived in good health) it was good value. In 68 service members, individual yoga sessions eased pain. In 159 people with back or neck pain at work, yoga or strength training didn't cut sickness absence more than advice, except in people who did either at least twice a week. Our yoga for back pain guide has the full evidence.

Sources 6, 31, 32, 33, 34

HeartEmerging evidence

In 3,959 people after a heart attack in India (86% men), yoga-based cardiac rehabilitation improved self-rated health and return to normal activities compared with advice. Serious heart events, such as further heart attacks, strokes and deaths, weren't significantly fewer, though the trial was too small to show a difference reliably. In 144 people with heart disease (89% men), yoga nidra improved sleep. After a heart attack, follow your cardiac rehabilitation team.

Sources 7, 25

MoodEmerging evidence

Across 218 trials of exercise for depression, yoga eased symptoms more than control treatments, at very low certainty, and was among the best tolerated types of exercise. In 50 men aged 40 to 60, mindfulness yoga twice a week for 12 weeks lowered depression and raised self-esteem compared with a control group.

Sources 29, 35

Cancer and the prostateMixed evidence

Across 17 trials in 666 men with cancer, mindfulness and movement programmes, including yoga, helped psychological well-being a little compared with usual care, but not compared with other active programmes. In 68 men having radiotherapy for prostate cancer, twice-weekly yoga reduced fatigue and sexual problems more than no yoga; urinary symptoms improved in both groups, with no clear difference between them. In 29 men before prostate surgery, 6 weeks of yoga improved sexual function and fatigue scores. Our exercise with prostate cancer guide covers more.

Sources 30, 36, 37

Stiff men gainMixed evidence

In a Hong Kong trial that wasn't randomised, men who did 12 weekly hatha classes, with practice at home, improved their sit-and-reach by about 6 cm, against almost no change in men who didn't do yoga, and their push-ups and fitness rose too. The men in the yoga group started much stiffer than those in the comparison group.

Source 8

AthletesMixed evidence

In 26 male college athletes, twice-weekly yoga for 10 weeks improved flexibility and a one-leg balance test. In 31 rugby players, yoga twice a week during the season kept hamstring flexibility steady while the others lost about 15%, with no clear effect on sprint speed. In 82 cricketers, 6 weeks of yoga improved core stability, flexibility and balance.

Sources 38, 39, 40

You don't need to be flexible to start

Our flexibility guide explains that people who start least flexible gain the most from stretching, and in the Hong Kong trial the men who did yoga started much stiffer than the comparison group and still improved. Use blocks and straps, bend your knees in forward folds, and hold each stretch for 30 to 60 seconds, the flexibility guide's starting point.

Source 8

A complement, not a replacementEmerging evidence

In 11 trials, strength training through a full range improved range of motion about as much as stretching, so lifting well builds some mobility too. Yoga's standing poses load the legs, and hatha classes raised push-ups in mostly inactive men, but 24 weeks of yin didn't raise upper-body strength. Our exercise for men guide asks for strength training on 2 to 3 days a week.

Sources 11, 12, 8

When to do itStrong evidence

In a review of studies, static stretching for 60 seconds or more per muscle just before power work cut performance by 4.6%. Warm up with dynamic moves before heavy or explosive lifting, and do long yoga holds after training or on rest days.

Source 13

Recovery after hard sessionsMixed evidence

In 20 male athletes, 15 minutes of yoga after high-intensity interval training (2 minutes of breathing, six poses held for 50 seconds twice, and 3 minutes of rest lying down) slowed breathing faster and raised heart rate variability more in the first 10 to 15 minutes than 15 minutes of static stretching. It's a small, short-term finding and doesn't show better strength gains.

Source 41

A suggested week

Our editorial suggestion: strength training on 2 to 3 days, 1 or 2 yoga sessions of 20 to 60 minutes after lifting or on other days, and brisk walking or other cardio toward 150 minutes a week. Our flexibility routine and cool-down routine are good places to start.

Source 13

Erectile dysfunction and premature ejaculationMixed evidence

A scoping review found 10 small studies and concluded yoga may help, more so with premature ejaculation, calling for better research. A meta-analysis pooled 3 small studies of premature ejaculation, with results that varied a lot between studies. In 65 men at a 12-week yoga camp, sexual function scores improved, with no comparison group.

Sources 14, 15, 42

See a GP if erection problems keep happeningStrong evidence

The NHS says occasional erection problems are usually caused by stress, tiredness or drinking too much alcohol. If they keep happening, see a GP or a sexual health clinic, because this might be a sign of a health condition that can be treated. Our exercise for erectile dysfunction guide covers what exercise can do.

Source 17

TestosteroneMixed evidence

A search of a large research database found 9 records on yoga and testosterone in men, none of them a randomised trial in healthy men. There's no good evidence either way; our exercise and testosterone guide covers what affects it.

Source 16

Fertility, the prostate and the pelvic floor

We found no trials of yoga for male fertility or for the male pelvic floor. Our guides to exercise when trying to conceive, pelvic floor exercises and exercise with prostate cancer cover those, and our Pilates for men guide covers pelvic floor training after prostate surgery.

Which class

A beginners', gentle or hatha class is a good start, or our beginner yoga flow at home. Tell the teacher about any injuries, and if you'd feel more comfortable, go with someone you know: men in one study said encouragement from people they trusted helped them start.

Sources 3, 19

Props and swaps

Our suggestion: put blocks under your hands in lunges and forward folds, loop a strap around your foot for the hamstrings, and bend your knees as much as you need. Swap pigeon for the reclined figure four if your knees complain, and keep downward dog short, with your knees bent.

What to skip at firstStrong evidence

NCCIH advises beginners to avoid extreme practices such as headstands, shoulder stands, the lotus position and forceful breathing. In 76 published case reports of harm from yoga, headstand was by far the most often cited pose.

Sources 3, 43

How much

Trials in men mostly used two classes a week for 8 to 12 weeks, with practice at home; the veterans' back pain trial used 60-minute classes. In the Hong Kong trial, one 60-minute class a week plus practice at home improved men's flexibility and fitness. Our editorial starting point is 1 or 2 sessions a week alongside strength training, building up as it suits you.

Sources 6, 38, 39, 8

Weight

In 80 men with obesity, an intensive yoga programme of 90 minutes, 5 days a week for 14 weeks, reduced weight and improved sleep quality. That's a big time commitment, and our yoga for weight loss guide covers what yoga can and can't do.

Source 44

See a GP before you start if

You have heart disease, get chest pain, breathlessness or dizziness on effort, or are having treatment for prostate cancer, as our exercise for men guide advises. After a heart attack, follow your cardiac rehabilitation team.

Back pain warning signs

Call 999 or go to A&E for numbness around your genitals or bottom, new trouble peeing or pooing, or pain, tingling, weakness or numbness in both legs. See a GP if back pain isn't improving after a few weeks. Our yoga for back pain guide has the full list.

Eyes and blood pressure

With glaucoma or high blood pressure that isn't under control, skip headstands, shoulder stands and plough, keep downward dog brief or put your hands on a chair seat, and don't hold your breath or restrict your out-breath. Head-down poses raise eye pressure within a minute.

Sources 45, 46, 47

Stop if

A pose pinches a joint, or you feel tingling or numbness in a long hold. Ease off or come out, and get it checked if it doesn't settle. Hot yoga brings a risk of heat illness: our hot yoga guide has the warning signs.

Source 43

"Yoga is for women"Emerging evidence

Fewer men practise, but trials in veterans, heart attack survivors and athletes were mostly or all men, and yoga improved back pain in veterans.

Sources 1, 6, 7, 38

"You need to be flexible to do yoga"Emerging evidence

Our flexibility guide explains that the least flexible gain the most from stretching, and in one trial, men who started much stiffer than the comparison group improved by about 6 cm in a sit-and-reach test in 12 weeks.

Source 8

"Yoga builds as much muscle as lifting"Emerging evidence

Yoga poses load your muscles, but in 24 weeks yin didn't raise upper-body strength while impact and resistance training did. Keep 2 to 3 strength days a week.

Source 12

"Stretching before lifting prevents injury"Strong evidence

Static stretching had no clear effect on injuries in a review of studies, and long holds just before power work cut performance. Warm up dynamically and stretch afterwards.

Source 13

"Yoga boosts testosterone"Mixed evidence

We found no randomised trial of yoga and testosterone in healthy men.

Source 16

"Yoga cures erectile dysfunction"Mixed evidence

The evidence is a scoping review and small, varied studies. Erection problems that keep happening need a GP, because they might be a sign of a health condition that can be treated.

Sources 14, 15, 17