Listen up guys, it’s time to head into a downward dog. Of people who practice yoga in the United States, only 18 percent of them are male. And that’s a problem.

In the US, a lot of men report not seeing yoga as “real” exercise. It doesn’t give as good of a sweat, or it’s too touchy-feely, some say. Yoga has real, tangible benefits for everyone – from physical strength to resilience and mental health support. But men can find so much more in this practice, and it’s time they give it a try.

 Yoga builds strength

Are you going to look at someone holding a handstand or crow pose and tell them that there’s no muscle involved? Yoga may not bring on that immediate burn of a few reps at the gym, but the slow, even repetition helps build muscle mass in a way that’s sustainable and lasting. And the best part is, those muscles will come long before you start inverting your body upside down. When done correctly, every pose works a part of the body in a way that helps build strength. Some are more subtle than others, but you won’t be doubting it when those chaturanga muscles start to bulge.

 It’s great for cross-training

All sports come with risk of injury, whether you’re a serious baseball player or just shooting around on your work’s rec basketball league. Yoga helps alleviate existing pains as well as works out toxins in your body and joints that may lead to injury later on. The poses also strengthen muscles in the body that you wouldn’t normally use in sports, and it smooths out others.

Think of it this way, by practicing yoga even just a few times a month, those tight hips that are holding back your golf swing can loosen and help you gain more power on your follow-through.

It’s tradition

No really, it is. Although yoga is most commonly practiced by women in the United States, the practice originated in India centuries ago by men as a physical and spiritual practice. Only in the past 50 years has that changed as yoga has gone global.

You will become flexible

One of the most common reasons guys give for not doing yoga is that they aren’t flexible enough. We’re going to let you in on a little secret – doing yoga is how you get flexible. It’s called a practice, not a perfect, and it’s ok to be as flexible (or not) as you are right now. Even if it takes you a month of classes before you touch your toes, nobody is judging.

It will help with weight loss

Even if you think you won’t come out of class sweating (which we know you will, but that’s ok), you’re likely to lose just as much weight, if not more, doing yoga than hitting the gym. The twisting, bending and stretching actually softly massage your internal organs, which helps kickstart your metabolism to burn fat and work out toxins.

It’s good for your mental health

More than 55 percent of men in the United States struggle with mental health issues. But often, that’s not something men are often willing to admit – or even talk about. Studies show that yoga helps relieve anxiety and depression as well as provides the tools to create a mindset centered around positivity and gratitude. Taking care of yourself both physically and mentally is one of the most important things you can do. And luckily, yoga covers both.

And so what if you’re the only man in class? You’ll be convincing all your buddies to come with you soon enough.