Yoga can be very intimidating to most men, especially in an industry dominated by women. The truth is, yoga is meant for everyone and shouldn’t be feared by anyone. Although those around you might be more experienced than you, it’s important to keep in mind that they were in your shoes once. The following beginner yoga poses will help!


Everyone needs to start somewhere, right? 

If you are new to the hobby, there are several basic yoga poses that will help you feel a little more comfortable as you get started. If you are taking a class, I would suggest starting in the back so you can focus on getting your alignment and poses right. This will allow you to not only listen to the instructor, but also watch those around you. 

Let’s break down some of those beginner yoga poses that will get you hooked immediately!

Beginner Yoga Poses

Mountain Pose

This pose is known as the mother of all yoga poses and will largely focus on your body alignment and shape. The mountain pose will be the foundation for many different yoga poses, so mastering this is usually the first step to learning yoga. 

To begin, stand with both of your feet grounded — meaning you’re pressing all four corners of your feet down — and your hands at your side. Next, you’ll want to slowly straighten your legs and pull your tailbone inwards as you work your thighs. Use your torso to inhale, while extending your arms up and then outward. Slowly exhale as you bring your arms back to your waist. 

Cat-Cow Beginner Yoga Pose

The cat-cow yoga pose will mostly target your back, but will also benefit your core muscles in the process. This pose is great for those with office jobs due to its ability to improve mobility. It can also be a great transition into other poses, such as the downward-facing dog. 

For this pose, you will want to begin on your hands and knees with your abs engaged and spine neutral. Start with a deep inhale, followed by a slow exhale as you arch your back towards the ceiling — like how cats stretch. As you’re doing this, make sure to tuck your chin into your chest. This will result in your neck feeling “released.”

That’s only half of it. From there, take another deep inhale and arch your back the opposite way — towards the floor. Life your head and tailbone towards the ceiling, but don’t place too much pressure on your neck and keep it relaxed. 

Child’s Pose

The child’s pose is usually reserved as a rest period for most yoga enthusiasts. It’s an extremely easy pose that will help relax your nervous system. If you ever find that you have a quick breather during a class, that’s what this pose is great for. 

With this pose, kneel down with your big toes touching. Slowly lower your butt onto your heels and spread your legs as wide as your hips. Sitting up straight, slowly inhale. On the exhale, lower your abs in-between your thighs and rest your forehead on the mat. Stretch your arms as far as possible, keeping your palms facing down. 

Use your palms on the floor to push your body back into your heels, further extending the stretch. Rest your body and relax your muscles and hold for as long as needed.

With the mountain pose, cat-cow pose, and child’s pose, you’ll be sure to have a head-start as you begin your yoga journey.