Yoga for Men vs. Women

Yoga is for everyone, but there are some clear and distinct differences between males and females when in comes not only to our anatomy and build, but also our emotional needs and what motivates us to practice yoga. In this article we will uncover the foundations that have created the practice we know today, and explore the gaps in hopes that a clearer understanding will help us as individuals to make choices both internally and externally to serve our personal practice, even when we are being led in a all-levels public class.

The History

To start, it is interesting to take a look at the history and origins of the yoga practice. Throughout time the yoga practice has taken on many forms. At least 3500 years ago in Western India, present-day Pakistan, Archaeologists found carved images of gods and men in the lotus position. The first mention of the word yoga as a defined discipline was in the Rgveda, a sacred scripture of Brahmanism written sometime between 1500 and 1000 BCE. At this time yoga was defined as a discipline of reciting mantras and hymns. A group of men who performed songs and melodies in worship of the god of the wind, Rudra, found they could sing their songs better if they practiced pranayama - breath control or extension.

At this time, women were not only participants but contributors to the development of these practices. Some of the hymns in the Rgveda were written by the rishikas, or the 27 women sages. Notable among these women was Lopamudra, who taught her husband. Women were also trained musicians and singers, who sang and taught these hymns in forest universities, called Gurukul. (Rao, 2023)

During the Classical Period women’s role in society began to center around her devotion to her husband and much of her spiritual life was through the lens of self-sacrifice and loyalty. It was also during this time that the practice of yoga was systematized.

The Foundation of Modern Day Yoga

During the Classical Period the Yoga Sutras were created by a philosopher named Patanjali. The Sutras are still studied today and serve as a guidebook for students of yoga, which at the time of creation was primarily geared towards young boys.

Throughout the years there have been many different paths established to practice yoga and reach the ultimate goal of enlightenment, and union with the true self. The path that we in the west are most familiar with is hatha yoga which centers around the physical postures. This style of practice was introduced by yoga teacher Krishnmacharya, who began teaching classes aimed at students who were mostly athletic, young men. He came to be known as the father of modern day hatha yoga.

Krishnamacharya is the man behind many notable teachers including Pattabhi Jois who created Ashtanga Yoga, which is the origin of vinyasa yoga, and BKS Iyengar who created Iyengar Yoga which introduced the use of props. A common resource for new and upcoming yoga teachers today is “Light on Yoga” by BKS Iyengar. The breakdown of the postures for alignment, entry, and exit from the pose, is based on a male body. Additionally, the information presented for women’s practice, particularly as it relates to the time of menstruation is brief at best.

Yoga Culture Today

How interesting to note that the creation of the practice we rely on today was created mostly by men for men, yet if you join a yoga class you are more than likely to encounter a room full of women. As a yoga teacher, this leaves us with an interesting predicament. We are taught very limited information about how to properly care for the female body. If you are a women, you can go off of your own experience and that will inform your teaching, but then there tends to be a gap in the care and attention paid to the male preferences and modifications that may be needed.

Yoga for Men vs. Women

When we start to break down these differences there are a few areas to consider. Let’s look at the complexity of womanhood, the anatomical differences between the male and female form, and the differences in the goals and motivations for starting a yoga practice.

3 Stages of Womenhood

• Menstruation

• Pregnancy

• Menopause

Anatomy

When we look at the skeleton, the primary area to focus on when it comes to difference between males and females is of course the pelvis. A female pelvis is wider and has more flexibility for purposes of child birth, while a male pelvis narrower and “taller”. That said, it can be assumed that women are more flexible in their hips, low back, and pelvic muscles. This means that poses which require mobility in these areas are going to be much more accessible and generally more “comfortable” for women than they will be for men.

Muscularly, men are generally built with more muscle mass, while women generally have a higher fat percentage. The strength men bring to their practice can be beneficial in certain places, and create challenge in others. It is important to know your body and to use the yoga practice to serve your individual needs and the specifications of your body.

Pose Guide

Challenging for men: Poses that require significant hip and hamstring flexibility, shoulder mobility, and balance. Examples include dolphin, down dog, half pigeon, triangle, pyramid, childs, extended hand to foot, eagle, and wheel.

More accessible: Arm balances and inversions

Challenging for women: Poses that require significant strength, flexibility, and balance. Examples include eight angle, scorpion, handstand, crow, one-handed tree and chin stand.

More accessible: Backbends and hip openers

Motivations

Everyone comes to class for a different reason and it can change day to day. That said, typically women are most often practices for stress relief, flexibility, and conditioning whereas men often find yoga for the workout or to balance their strength building routine with flexibility. This is why.it is most typical to see men in hot/power classes, while women may more likely fill a restorative or slow flow practice.

What can we learn from this?

As students, we may want to consider our own motivations and what classes we are choosing. Men may feel an intimidation or even an aversion to lean into their softer more emotional side. Women may stray away from more challenging practices for similar fears of intimidation or embarrassment. We all need the full spectrum of experience. Self reflection will help uncover the moments we are letting fear lead and assist us in making choices in the lane of health and wellbeing.

As teachers, it is important to keep in mind where the student is coming from when they enter your class. The needs are different around the room and when teaching an all levels class, it is important to create an environment that fosters exploration, investigation, and autonomy. It can be useful to think around the differing motivations so that you can more clearly communicate and connect.

Sources:

Rao, A. (2023, October 27). Understanding women’s role in yoga history. Breathe Together Yoga. https://breathetogetheryoga.com/understanding-womens-role-in-yoga-history/

Sparrowe, L. (2003). History of Yoga. Boulder; Yoga Journal.