Men in yoga classes are common, and being the only guy in the room is far less awkward than it sounds. In a YogaFX class in Seminyak, everyone faces the same direction, follows the same spoken script and sweats just as hard. Nobody has spare attention to watch you.
Still, the fear is real. You are standing at the studio door, your hamstrings feel like fence wire, and you have pictured the room full of flexible strangers. If you have read a men in yoga class Reddit thread, you have seen the same worry repeated. This guide is for you. It covers what men in yoga classes actually experience, what a hot room in Bali is like on the inside, and how to get through your first class with your pride intact.
It was put together with Mr. Ian Terry, E-RYT 500, who has taught more than 12,000 hours and watched thousands of nervous first-timers walk in. His advice to every man is the same: stay in the room, keep breathing, and ignore the rest.
Men in Yoga Classes: Is It Weird to Be the Only Guy?
No, it is not weird, and it is more normal than you think. Men are a minority in yoga worldwide, so being the only man in yoga class is a common first-day experience. Many men in yoga classes start out as the only guy in yoga class, and most are surprised by how fast that stops mattering.
The US numbers show the gap clearly. In its 2022 survey, the CDC reported that 10.3% of men had practised yoga in the past year, against 23.3% of women. Women were more than twice as likely to practise. A man who feels out of place in yoga classes is reacting to a real statistic, but the statistic is about who signs up, not about who is welcome.
Here is what that means for men in yoga classes once the door closes behind you:
- Nobody is grading you. People in a hot room are busy with their own breathing, balance and water bottle.
- Everyone is a beginner at something. The woman beside you may fold flat but struggle to hold a standing posture, and you may be the reverse.
- Teachers see this every day. A man in the back row with tight hips is a normal morning, not a story.
That last point matters most. A teacher who has seen thousands of stiff beginners does not judge. The teacher is working out how to help you stay in the room for 90 minutes.
10.3%
Of US men did yoga
In the past year, as of the 2022 survey.
23.3%
Of US women did yoga
More than twice the rate of men.
26 + 2
Same order, every class
26 postures and 2 breathing exercises, so nothing to guess.
40°C / 40%
Bali’s natural heat
Tropical climate, no electric heaters.
59.3%
Cut depression symptoms by half
In an 8-week heated yoga trial, against 6.3% on the waitlist.
One number in that panel deserves a second look, because it explains why men in yoga classes settle in so quickly. The 26 + 2 line is the reason many men relax after a single class: the order never changes, so there is nothing to get wrong.
7 Real Fears Men Have Before a First Yoga Class
Over the years, our teachers and front desk have heard the same worries from men in yoga classes again and again. None of them is silly. Most of them disappear once you know how the room runs. For example, the table below sets each fear next to what really happens and what to do about it.
| The fear | What actually happens in the room | What to do |
|---|---|---|
| “I’ll be the only guy.” | Everyone faces the front and follows the teacher’s voice. Heads rarely turn. | Take a spot in the middle row, not the back corner. |
| “I’m too stiff.” | Tight hamstrings are the most common beginner complaint, and the cues expect them. | Bend your knees in the forward folds and go only as deep as feels safe. |
| “I won’t know the moves.” | The teacher speaks a fixed script and the order never changes. | Listen to the words. By class three you will know what comes next. |
| “I’ll sweat too much.” | Everyone sweats, men and women, from the first standing posture. | Bring a full towel for your mat and a small one for your face. |
| “I’ll have to leave early.” | Many first-timers rest on their towel for part of class. That is allowed. | Lie down when you need to. Stay in the room. |
| “It’s not for guys like me.” | Men of all ages and sizes practise here, from desk workers to gym lifters. | Tell the teacher it is your first class and why you came. |
| “I’ll get corrected in front of everyone.” | Cues are spoken to the whole room. There is no partner work. | Treat the first class as a trial, not a test. |
Why sweat and stiffness worry men most
The fourth and fifth rows deserve a note. Heat makes you sweat, so sweat makes people feel exposed. In practice, everyone in a hot room looks the same by minute ten: flushed, wet and focused. If your stiffness worries you, we cover the physical side in detail in our guide on whether hot yoga is harder for men.
Inside a Seminyak Hot Room: What It Is Really Like
A YogaFX class runs 90 minutes. It follows the Original Hot 26&2 sequence: 26 postures and 2 breathing exercises, in the same order, every class. The teacher speaks from a podium using a set dialogue. There is no demonstration at the front and no music.
That structure is what takes the pressure off men in yoga classes, because there is nothing to perform. There is no shape to copy from the mat in front of you, and no playlist to perform to. You listen, you move, and you check your own body.
The first ten minutes
The class opens with Standing Deep Breathing (Pranayama), so you spend the first few minutes on a slow breath, not on a posture. Most men find this the easiest part, and it settles the nerves. By the time the first balance posture arrives, you have already done one thing right.
The middle of class
This is where the heat and the standing series do their work. Each posture is done twice, and the teacher cues you through both sets. In Bali, the warmth comes from the tropical climate, about 40°C and 40% humidity, not from electric heaters.
Somewhere in the standing series, a common thing happens. You stop watching the room and start noticing yourself. Your legs shake, your breathing gets loud, and nobody cares.
The floor series and the finish
The second half of class moves to the floor. It is quieter, slower and often kinder to a tired body. The class ends with a second breathing exercise, Kapalbhati, then a short rest. For many men, that final minute on the towel is the first quiet minute they have had all week.
Less Performance Pressure, More Room to Be a Beginner
Why the contest disappears
Most men were taught to treat anything physical as a contest, so men in yoga classes often arrive braced for one. You lift more, run faster, or at least look like you could. A yoga class quietly removes that contest, and that is the real reason many guys come to like it.
In a scripted class, there is no leaderboard. Nobody calls out a winner, and no one is told to push harder than the person next to them. The goal is to hold the posture correctly for you, at your depth, on that day.
That is a shift, and it can feel strange to men in yoga classes at first. A man who has spent years pushing may find the first class unexpectedly humbling. One student on our teacher training said something close to this, and you can read his words in the reviews section below.
Why tight men often progress faster than they expect
A stiff body is not a bad sign. It simply tells the teacher where to start. Men who sit all day tend to have tight hip flexors and hamstrings, and those areas can respond quickly to regular practice in the heat. If you come two or three times in your first week, you may well feel a difference before the week is out.
You do not need to be flexible to start, and you do not need to be fit, as many men in yoga classes find out in week one. If you want a simple first-class walkthrough, our guide to your first hot yoga class in Bali takes you through it from the front desk to the final rest.
What Research Says About Men and Heated Yoga
Feeling less self-conscious is one thing. The body gets something too, so here is what the research says about men in yoga classes that run in the heat. A few studies are worth knowing, and we have only used those we could check.
- Calorie burn. A 2014 University of Wisconsin study led by Porcari et al. measured an average of about 460 kcal for men and 333 kcal for women in a 90-minute heated class. Heart rates sat near 80% of maximum. Most of the gap comes from body size.
- Mood. A Massachusetts General Hospital trial led by Maren Nyer, published in 2023, found that 59.3% of heated yoga participants had a 50% or greater drop in depressive symptoms, against 6.3% on the waitlist. The trial ran for eight weeks and used 90-minute Bikram classes.
- Strength and flexibility. A 2013 trial by Tracy and Hart reported about a 20% rise in posterior chain strength after a Bikram-style programme, along with better flexibility and body composition. That chain covers the hamstrings and lower back, where many desk-bound men feel stiffest.
These results come from people repeating the same sequence in the heat. None of them required a men-only group.
A caution before you go
One caution. The mood trial involved adults being treated for depression, and heated yoga is not a replacement for medical care. Hot rooms are also demanding. If you have a heart condition, high blood pressure, or take medication that affects hydration, consult a healthcare professional before your first class. If you are managing anxiety or low mood, keep your existing care in place and treat classes as a support.
What Students Say About the Room
Because first-timers want proof from real people, we asked what our students say. The three reviews below come from YouTube testimonials by trainees on our teacher training, so they describe a longer stay than a drop-in. Still, they describe the same room you would walk into on day one.
“Everyone here on this mat don’t care whether you’re a lawyer, a scientist, a business person, a millionaire or whatever it is, nothing to me. Once we are on that mat, we’re on that mat.”
Konrad, YouTube review, 2025
Konrad went on to say the practice showed him how to be soft, tender and open, things he felt a man from his background could not show.
“I could not stop smiling in class today because of how amazing everyone was.”
Bronte, YouTube review, 2025
“It takes me a while for me to open up, and I feel like I did that.”
Clara, YouTube review, 2024
Watch the full story
Watch Konrad tell it himself in the video below. It runs a little over three minutes.
Your First Class: A Practical Checklist for Men
Preparation is the best answer to nerves, so here is a short checklist for men in yoga classes of any level. If you take care of these small things, you can spend the class on your breathing instead of your kit.
- Wear fitted, quick-dry shorts. Loose board shorts ride up on the floor. A thin close-fitting top works too, and many men practise without one.
- Bring two towels. A full-length one over your mat for grip, and a small one for your face and hands.
- Drink water through the day. Hydrate before class, not in big gulps during it.
- Eat light. A heavy meal two hours before is a poor idea in a 40°C room.
- Tell the teacher it is your first class. They will keep an eye on you through the standing series.
- Cool down before you ride. Stepping out of the room onto a scooter is a jolt, so give yourself ten minutes.
Give it more than one class
Then give it more than one try, because the second class often feels easier than the first for men in yoga classes. Plan a short run of classes, perhaps three in your first week, and judge it after the third. Drop-in classes are open daily, so you can walk into any class without a contract.
YogaFX teaches the sequence at our Seminyak studio, with a second studio coming soon in Canggu, every day from 06:00 to 22:00. If you are still choosing a class, our guide to yoga classes in Seminyak lays out what to check.
Practise With Mr. Ian Terry and the YogaFX Team
Mr. Ian Terry, E-RYT 500, founded YogaFX in 2017. He has taught 12,000+ hours and trained more than 1,500 graduates from 80+ countries. He trained for five years, from 2014 to 2019, with the founder of the method, and he is a Master Trainer for the Republic of Indonesia Yogasana Sports Federation.
That experience shapes how the team treats men in yoga classes, and how it greets every man who walks in. Nobody is asked to prove anything, and men in yoga classes at our studio get the same welcome as everyone else. The only job on day one is to stay in the room and keep breathing.
Claim your FREE 1-day Guest Pass and try a mixed class for yourself. You do not need to be flexible, and you do not need to bring a friend. Get in touch to claim your guest pass.
FAQ
Are men welcome in yoga classes?
Yes. At YogaFX in Seminyak, classes are open to everyone, whatever their gender, age or flexibility. Men of all ages practise beside women in the same room. Everyone follows the same script and the same order, so nobody is singled out or treated differently on the mat.
Is it weird to be the only guy in a yoga class?
Not really. Men are a minority in yoga, so many men are the only guy in the room at first. Once class starts, everyone faces forward, follows the teacher and focuses on their own breathing. Most men stop noticing the ratio within the first few postures.
What do men wear to a hot yoga class?
Fitted, quick-dry shorts, plus either a thin close-fitting top or no top. Avoid loose board shorts and heavy cotton, which slip and soak through in a 40°C room. Bring a full-length towel for your mat and a small hand towel for your face.
Is yoga good for men?
Research suggests it can be. A University of Wisconsin study measured men burning about 460 kcal in a 90-minute heated class, and a Tracy and Hart trial reported around 20% more posterior chain strength. It is not a medical treatment, so consult a healthcare professional first if you have a heart or blood pressure condition.
Can men do yoga classes with no experience?
Yes. The 26&2 sequence suits beginners because it never changes, so there is nothing new to learn each session. Teachers expect tight hamstrings and cue you to bend your knees and work at your own depth. Tell the teacher it is your first class, stay in the room, and rest when you need to.
Still have questions? Message Mr. Ian and the YogaFX team and we will answer them personally. Contact us here and claim your free guest pass.
Mr. Ian Terry