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Yoga for men over 50 is a great way to maintain strength, flexibility, and balance while being gentle on the joints.
Unlike high-impact workouts, yoga moves can be done using your own body weight, whether on a mat at home, in a chair yoga exercise, or even as part of a fitness-centric yoga program.
Many men over 50 focus on strength training and weight loss but often overlook mobility, posture, and the body-mind connection.
Some people assume that yoga is just about stretching. While deep stretches are part of yoga, it also enhances blood flow, motor control, improved mental health, and physical balance.
These are all essential for staying strong and active as we age!
Health Disclaimer
The information in this blog post is for general informational purposes only and is not intended as medical advice.
Before beginning any new exercise routine, including yoga, consult with your doctor, especially if you have any specific issues or pre-existing conditions.
Listen to your body, modify poses as needed, and ensure you’re using proper technique to avoid injury. If you experience pain, stop immediately and seek professional guidance.
The Life Changing Benefits of Yoga For Men Over 50
Every type of yoga has something unique and powerful to offer. If you’re just starting out, the most important thing is to find a certified instructor and a class you’re willing to go back to time and time again.
The reality is that you just won’t stick to the commitment of returning to your mat if you’re not happy with the instructor.
Every instructor has a unique teaching style. If one doesn’t speak to, try another! I highly recommend Yoga Download. It’s come a long way since the app first launched.
It’s easy to filter the classes to suit your needs and there countless qualified instructors that can talk you through the physical postures, breathwork, and meditation grounding. All that said, I want to explore the benefits of yoga for men over 50.
The following list includes the health benefits of yoga and the best type of yoga for each concern.
Improved Flexibility & Posture
Yoga isn’t about whether you can touch your toes, it’s about moving your body into a position that allows your muscles to lengthen. If you can touch your toes, that’s great! If you can’t, that’s better!
I know a lot of people who say they “can’t” do yoga because they’re not flexible enough. The reality is that yoga meets you where you are, not the other way around. It’s an opportunity to gently work your way into positions that gradually lengthen and strengthen the muscles.
Best Yoga For Men Over 50 For Mobility & Posture Improvement
Hatha Yoga and Iyengar Yoga focus on proper alignment and motor control, helping improve mobility and posture over time.
Increased Strength & Endurance
Some yoga styles place a much greater emphasis on strength-building. In a class like this, you use your own body weight to develop upper body and lower-body strength. On it’s own, yoga isn’t designed to build a lot of muscle mass, but it can tone and define the body.
By practicing long holds combined with proper breathing techniques, your body will develop strength and stamina.
Best Yoga For Men Over 50 For Strength
Power Yoga and Broga Yoga are great options for men looking to build muscle mass while improving flexibility and endurance.
Better Joint Health
Osteoarthritis is painful. There’s no question about it. However, if we don’t move the joints they become more painful, not less. This is because gentle movement helps circulate synovial fluid.
Synovial fluid acts as a natural lubricant for the joints which, in turn, reduces stiffness and pain.
Best Yoga For Men Over 50 For Better Joint & Bone Health
Yin Yoga and Restorative Yoga are ideal for maintaining joint health, while Chair Yoga Exercises provide a gentler alternative for those with mobility concerns.
May Lower Heart Disease Risk
Yoga may not burn a high amount of calories like running, but it plays a role in weight loss by improving metabolism, digestion, and stress levels. According to John Hopkins Medicine, yoga may benefit many aspects of cardiovasculal health.
They go on to say that beyond stress-reduction, practicing yoga may also help lower blood pressure, blood cholesterol, and blood glucose levels.
Read the article: The Yoga-Heart Connection
Best Yoga For Men Over 50 For Weight Loss
Vinyasa Yoga and Hot Yoga provide a more intense workout, helping burn calories while improving overall fitness.
Improved Sleep & Stress Reduction
A holistic approach to fitness includes good sleep, and yoga is well-known for its ability to calm the mind.
Best Yoga For Men For Improved Sleep
Yoga Nidra and Restorative Yoga are great options for stress relief, relaxation, and promoting good sleep.
Better Brain Function
According to the University of Waterloo, “practicing brief sessions of Hatha yoga and mindfulness meditation can significantly improve brain function and energy levels”.
Read: Yoga and Meditation Improve Brain Function and Energy Levels
Yoga May Boost Immunity
Although scientific research into the benefits of yoga on health are still in early days, some studies have found a link between consistently practicing yoga and better immune function.
Read the abstract: Yoga and Immune System Function: A Systematic Review of Randomized Controlled Trials.
Anxiety Reduction
A recent article at Stanford, How Yoga Affects the Brain and Body to Reduce Stress, there are many ways that yoga can improve mental health and counteract stress.
Because yoga is thought to help regulate the autonomic nervous system (ANS) and hypothalamic-pituitary axis (our stress response systems), it makes sense that the benefit of that would be reduced stress and anxiety.
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Yoga & Men Over 50: The Surprising Statistics
Did you know that men are more likely to use yoga for pain management than women? According to a 2022 CDC report:
- 31.8% of men reported practicing yoga for therapeutic reasons, compared to 27.5% of women.
- While women still practice yoga more frequently, more men are turning to yoga as a natural solution for pain relief and mobility issues.
Despite this, many men hesitate to try yoga due to misconceptions about flexibility or a typical yoga class not being fitness-focused. In reality, there are tons of beginner yoga workouts and man flow yoga workouts designed specifically for men.
You’ll find the 5 most recommended yoga for men over 50 a little further in this post.
The Risks of Yoga for Men Over 50
There are definitely situations where yoga is not recommended. Please read the following to be aware of potential risks. This is why it’s always a good idea to get your doctor’s approval and recommendations before trying any new exercise (even yoga).
Glaucoma
Inverted postures could increase pressure in your eyes, potentially making your condition worse.
Osteoporosis
While weight-bearing and resistance exercises may help improve bone density, promotes balance, strengthens the muscles around the bones, and can improve posture.
The big caution for people with osteoporosis is to avoid deep forward bends. These can put too much strain on the spine and increase the risk of fracture, especially in the neck and lower back.
Deep twists, deep backbends or jumps should be avoided.
If you have osteoporosis, let your instructor know before class and ask for guidance on how to best modify poses for your safety.
High Blood Pressure or Cardiovascular Conditions
A recent post on Harvard Health offers some great advice for people with high blood pressure who want to practice yoga.
They suggest avoiding inversions like headstands. The reason is because the pose places the heart higher than the head. This requires the heart to pump blood against gravity.
While they don’t recommend advanced inversions like shoulder stands, headstands, and handstands, they say that downward-facing dog is generally fine for people who have well-controlled high blood pressure.
Read: Five Dangerous Exercises You Should Avoid In Your 50’s
5 Highly Recommended Online Yoga Classes for Men Over 50
Yoga is not just passive stretching—it can be strength-based, recovery-focused, or even integrated with sport-specific training.
I’ve chosen the following yoga classes from Yoga Download, an app I’ve been using for at least 12 years now. The app includes tons of beginner yoga workouts designed for men and women.
1. Five-Day Yoga 101 for Men Series – Robert Sidoti
This program is designed for men who are either brand new or very new to yoga.
The classes in this series build off one another. After completing the 5-class series, you’ll have a solid foundation of yoga.
These classes are less than 40 minutes long and can be done in the comfort of your own home.
2. Yoga Fitness For Men – YogaFit®
YogaFit for men is designed to help you reach your best physical form and optimal health. This is the perfect introduction for men who haven’t tried yoga yet.
This class is designed for all levels of fitness. You don’t need any props, and you can choose between three different classes:
- Men’s Core Control
- Men’s Health Back
- Shoulders and Hips
- Or do all 3 classes at once
3. Fitness ‘n’ Yoga: HIIT + Flow – Ben Davis
If you’re looking for a more fusion-based class, this is the one for you. It’s a 20-minute high-intensity interval sequence followed by a 20-minute dynamic yoga flow, cool down, and savasana.
If you want, you can use light to moderate hand weights in the H.I.I.T. portion of the class.
4. Yoga Alchemy: The Hot Mess – Mark Morford
This yoga class is at an intermediate level and is best for people who’ve been practicing yoga for at least 6 months. That said, you can (and should) modify poses to suit your body.
5. Rocket Yoga 1: Yogi Leg Day – Carson Calhoun
This yoga class gives “leg day” a whole new meaning. The class includes single leg squats, balancing poses, and even some deep hip stretching to reach those hip flexors.
Summary of Yoga For Men Over 50
Yoga is a great way to maintain strength, flexibility, and balance after 50. Whether you’re looking for home workouts or a structured schedule of workouts, there are different ways to practice yoga that fit your lifestyle.
You can focus soley on yoga as part of your fitness journey, or practice yoga between weight training sessions. The most important thing is finding a qualified yoga instructor to ensure you’re performing the yoga poses correctly.
Giving your body the gift of stretching and improved range of motion will go a long way for you in the years to come.