Yoga for men: a 15-minute beginner routine for tight hips and hamstrings
Fewer men than women practice yoga in the US: about 10% of men compared with 23% of women in 2022 [1]. Many men who start say the same things: tight hamstrings, stiff hips, and not knowing where to begin. This routine is a practical first step. It mixes stretches for the hips and hamstrings with strength holds such as Plank, Chair Pose and Bridge, and it works just as well for anyone else with the same tight spots.
Move slowly and skip anything that hurts. This isn't medical advice.
How it's built
- Warm up the spine: breathing, Cat-Cow and Thread the Needle.
- Load the upper body a little: Downward Dog and Plank, then a rest in Child's Pose.
- Open the hips and hamstrings: Low Lunge and a half split.
- Build strength: Chair Pose, Warrior II, a squat, Locust and Bridge.
- Finish on your back: Figure Four, a hamstring stretch and rest.
The CDC counts "doing some yoga postures" as muscle-strengthening activity, which adults should do at least 2 days a week [2]. This routine covers some of that, but it isn't a full strength program.
The 15-minute routine
| # | Pose | Time | Breath |
|---|---|---|---|
| 1 | Seated breathing | 60 s | Slow inhale, longer exhale |
| 2 | Cat-Cow | 60 s | Inhale cow, exhale cat |
| 3 | Thread the Needle | 30 s per side | Exhale to slide the arm under |
| 4 | Downward Dog, knees bent | 60 s | Heels don't need to touch |
| 5 | Plank (knees down is fine) | 30 s | Steady breathing, belly firm |
| 6 | Child's Pose | 30 s | Breathe into your back |
| 7 | Low Lunge, back knee down | 30 s per side | Exhale to ease the hips forward |
| 8 | Half split: straighten the front leg, hips back | 30 s per side | Inhale lengthen, exhale fold a little |
| 9 | Chair Pose, 2 holds of 25 s with a 10 s stand between | 60 s | Breathe through each hold |
| 10 | Warrior II | 30 s per side | Exhale to bend the front knee |
| 11 | Garland squat, heels on a rolled towel if they lift | 45 s | Elbows press the knees open |
| 12 | Locust, 3 short lifts with a rest between | 45 s | Inhale lift, exhale lower |
| 13 | Bridge, 3 lifts of about 15 s | 60 s | Inhale lift the hips, exhale lower |
| 14 | Figure Four on your back | 30 s per side | Exhale to draw the legs in |
| 15 | Lying hamstring stretch with a strap or towel | 30 s per side | Exhale to draw the leg in |
| 16 | Rest on your back | 90 s | Let the breath settle |
| Total | 15:00 |
How-to notes
- Downward Dog: bend your knees as much as you need to keep your back long. Straight legs with a rounded back gives you less, not more.
- Half split: from Low Lunge, shift your hips back and straighten the front leg. Keep the back flat and put your hands on blocks or books.
- Garland squat: feet a little wider than your hips, toes turned out. If your heels lift, put a rolled towel under them; if your knees complain, sit on a block.
- Plank: hands under shoulders, one straight line from head to heels. Drop to your knees as soon as your hips sag.
Who should check first
- Herniated or bulging disk, or other lower back problems: bend your knees in Downward Dog and the half split and keep your back flat.
- Wrist or shoulder pain: do Plank and Downward Dog on your forearms, or skip them.
- Knee pain: skip the squat or sit on a block, and pad your knee in the lunge.
- Glaucoma or severe high blood pressure: ask your doctor before Downward Dog, which puts your head below your heart.
Where to go next
- A day-by-day plan from 5 to 20 minutes: Free 28-day yoga plan
- Pose differences people ask about: Warrior I vs Warrior II, Plank vs Side Plank
- More strength: 20-minute strength and mobility routine
Sources
- Elgaddal N, Weeks JD. Yoga Among Adults Age 18 and Older: United States, 2022. NCHS Data Brief No. 501, 2024.
- Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults.
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Join the YogaMag newsletterFrequently Asked Questions
A.Yes. Flexibility is something yoga works on, not something you need first. Bend your knees in the forward folds and Downward Dog, use a strap or towel for the hamstring stretch, and sit on a block in the squat.
A.It can be part of one. The CDC lists some yoga postures as muscle-strengthening activity, and this routine includes holds such as Plank, Chair Pose and Bridge. It won't replace cardio or heavier strength training on its own.
A.Three or four times a week is a good start. If you lift or run, it fits well on rest days or after a workout, when your muscles are warm.
A.A mat or a rug, and a strap or towel for the hamstring stretch. A yoga block or a thick book helps for the squat and the half split.
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