15-Minute Beginner Yoga for Men

15:00 total · 16 poses · Beginner · Pin it (opens in a new tab)

A first routine for men who are new to yoga, and for anyone with tight hips and hamstrings. Mixes stretches with strength holds: Plank, Chair Pose, Warrior II, Locust and Bridge. Bend your knees as much as you need.

Move slowly; skip anything that hurts. Not medical advice.

Listen as an audio class (15:09)

The same routine as the timer below, as one recording: press play and follow the cues without watching the screen.

Download MP3 (6.9 MB) · Also as a podcast on Spotify (opens in a new tab)

Follow-along timer

Pose 1 of 16

Seated breathing

Slow inhale through the nose, longer exhale

1:00

Next up: Cat-Cow

0:00 of 15:00

The poses

  1. 1

    Seated breathing

    Slow inhale through the nose, longer exhale

    60 s

  2. 2

    Cat-Cow

    Inhale cow, exhale cat

    60 s

  3. 3

    Thread the Needle

    Exhale to slide the arm under

    30 s per side (60 s)

  4. 4

    Downward Dog, knees bent

    Breathe steadily; heels don't need to touch

    60 s

  5. 5

    Plank (knees down is fine)

    Steady breathing, belly firm

    30 s

  6. 6

    Child's Pose

    Breathe into your back

    30 s

  7. 7

    Low Lunge, back knee down

    Exhale to ease the hips forward

    30 s per side (60 s)

  8. 8

    Half split: straighten the front leg, hips back

    Inhale lengthen, exhale fold a little

    30 s per side (60 s)

  9. 9

    Chair Pose, 2 holds of 25 s with a 10 s stand between

    Breathe steadily through each hold

    60 s

  10. 10

    Warrior II

    Exhale to bend the front knee

    30 s per side (60 s)

  11. 11

    Garland squat, heels on a rolled towel if they lift

    Breathe slowly; elbows press the knees open

    45 s

  12. 12

    Locust, 3 short lifts with a rest between

    Inhale lift, exhale lower

    45 s

  13. 13

    Bridge, 3 lifts of about 15 s

    Inhale lift the hips, exhale lower

    60 s

  14. 14

    Figure Four on your back

    Exhale to draw the legs in

    30 s per side (60 s)

  15. 15

    Lying hamstring stretch with a strap or towel

    Exhale to draw the leg in, inhale to ease off

    30 s per side (60 s)

  16. 16

    Rest on your back

    Let the breath settle

    90 s

  17. Total 900 s = 15:00

"Per side" means that time on one side, then the same on the other. Transitions are part of each pose's time.

Check first if any of these apply

  • Herniated or bulging disk, or other lower back problems: skip deep forward folds and use a flat-back hinge with bent knees.
  • Glaucoma or severe high blood pressure: ask your doctor before poses that put your head below your heart, such as Downward Dog and Ragdoll.
  • 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 keep the lunge knee padded.

All timed routines