Category Archives for "Yoga"

Yoga Everyday with Man Flow Yoga



There is no doubt doing yoga everyday has many benefits. However establishing a regular yoga practice can be a difficult task. Man Flow Yoga understands this so Dean Pohlman creates challenges to help you develop your yoga practice. I decided to accept one of his latest challenges, 21x30 Challenge. The goal of this challenge is to see what 30 minutes of yoga every day for 21 days can do for your fitness, your overall health, and even your mental well-being.  

The Challenge

Simply, complete one workout, averaging 30 minutes, every day for 21 days. 


Challenge details

At the end of 21 days, you can expect:

  • Increased strength, mobility, and endurance
  • Improved balance, body awareness, and postural awareness
  • Improvements in your other physical activities (running, weight lifting, etc)
  • Decreased stress, improved sleep, improved mood, and increased energy

Workout Selection

Dean selected 21 of his favourite and recently released workouts from the Man Flow Yoga Workout Library. They offer a variety of challenges focused on strengthening your entire body, including:

  • Core & Spine
  • Upper Back & Shoulders
  • Hips, Glutes & Thighs
  • Knees & Ankles
  • Side Body

The challenge starts with beginner-friendly workouts. They are informative with lots of instruction on alignment, form and posture. Even if yoga is not new to you, they should still be challenging, fun, and effective. After that you will progress to his more advanced workouts as you near the end of the challenge.

Who’s it for?

ALL yoga skill levels, fitness experiences, and all types of people. Whatever your main workouts or physical goals are - the challenge will help you get stronger, move better, and feel better. Everyday you’ll receive an email with details on the workout of the day and how it will help you get stronger. Additionally there is also a motivational message to inspire you to complete the workout that day.

Workout Tips

  • Miss a workout? Don’t worry. Double up the next day (one in the morning, one in the evening) or skip it. But don’t do 3 in one day. 
  • Got other workouts to do? Good! Keep doing them. Do them at the opposite time of day you’re doing Man Flow Yoga. (Ex: Man Flow Yoga in the morning, weight training in the evening.)
  • Best Practice: Do the workouts at the same every day. Pick a time, stick with it, and make it a non-negotiable priority.

Sharing is caring

You can post about your experience with the challenge daily in the Man Flow Yoga Community on Facebook. Or leave a comment on the challenge page on the Man Flow Yoga website.

The Challenge Diary

I decided to record the daily workouts of the challenge in a diary. Each day I detail what each workout consisted, length and what level of intensity they are. In addition, there are details of the purpose of each workout and what areas of the body its focused on. Moreover, I discussed some of the poses and exercises, tips from Dean and how the workout challenged me physically. 

Day 1 - Full-Body AM Workout

Today’s workout is 27 minutes in length. Its designed to hit every muscle in your body and provide an awesome start to the day. Its targets tight areas of your body and works on balance to increase your energy. This is a very active first session which starts with a few standing balancing poses. These types of exercise awaken dormant muscles and focus the mind. As a result, halfway through the workout I was feeling more energised. My tight areas are hamstrings and hips and they loosened up a lot. The workout finished with Lizard and Pigeon poses. They are dynamic and Dean demonstrated alternatives to go deeper into the stretches. 

Day 2 - Strength, Endurance, and Muscle Activation for Hips, Core and Side Body

This 30 minute workout is from the Manflowyoga strength foundations course. It focuses on hip and side engagement and applying them to full body yoga postures. In addition, it draws attention to your hips and torso, strengthening and improving their mobility. The benefits are not only improved balancing. Equally, it reduces back pain or discomfort, and helps prevent further injury. This workout begins with a few muscle activation exercises. Importantly, these turn on and strengthen major muscles in your hips and core. It then moves on to more full body exercises.

It is a challenging second session even though it’s a beginners routine. I found the leg raises at start quite intense and side planks will hurt if you haven’t done them for a while. Dean provides excellent explanations on the importance of muscle activation. Additionally there are detailed instructions on how to setup for lunge, warrior one and chair poses. 

Day 3 - Active Hamstring Mobility & Engagement for Forward Folds

This is another workout from the strength foundation course. Its focuses on improving active hamstring mobility and teaching proper hip and core muscle engagement in forward folds. Injuries from forwards folds are common in yoga studios. They are difficult for lots of people as they require a lot of muscle activation. Consequently, if you do yoga regularly, I think this session will change your views on forward folds. Dean explains the importance of making forward folds active rather than a passive stretch. This requires active mobility and muscle engagement and attention to detail. Additionally you will also focus on the alignment of your back when doing forward folds which will help correct posture and imbalances. If you have tight hamstrings you should make sure you have a block or two available. Dean also recommends you use a mirror or record yourself so you know what your body looks like in the postures. Very useful! 

Day 4 - Movement Essentials (Spine, Core, & Hips)

Part of the Movement Essentials series, this is a more basic workout than the previous three days. Consequently, this could have been the Day 1 workout as it focuses on essential yoga elements like posture and injury prevention. Furthermore it is also suitable for people getting back into fitness or recovering from injury or seniors. Dean spends quite a bit of time explaining the correct setup for mountain pose and lunges. Although this can be a boring for more seasoned practitioners, it is always good to strip the most popular poses back to their basics. 

Day 5 - Hip Flexibility & Mobility for Bulletproof Knees

A comprehensive lower body workout that focuses on the hips mobility and flexibility for injury prevention. Attention is given to improving mobility for healthier, stronger, more injury-resistant knees. It targets your inner thighs (abductors), outer thighs, hamstrings, hip flexors, quads and gluteus. It is a challenging forty minute workout, therefore I wouldn’t recommend it on or straight after legs day! The squat walks at the beginning really sets the pace of what to expect. Dean is determined to push you to work deeper and push past your comfort levels, all the while remaining in control of your body.

Day 6 - Hamstring Mobility & Core Strength for Downdogs

This workout is from the Manflowyoga Strength Foundations course. It may be the most well known yoga pose, Downdog (full name “downward facing dog”) is actually quite hard to do correctly. Ultimately you need to use core strength, hamstring mobility and upper body strength to do it. In this session, Dean uses a light resistance theraband to warm up the muscles in the hamstrings and hips. He then explains the importance of the L shape in downdog before demonstrating the correct form and posture for it. Significantly, there is a lot of core work in the workout that will help improve your down dog. To replicate doing downdog correctly, we buildup to by doing half lifts, downdog on the wall and staff pose. Specifically, they help you practice downdog by creating the L shape with your body. By the end of this workout you should be able to do downdog with all the proper engagement.

Day 7 - Strong Backbends: Full Body Engagement in Spinal Extension

A challenging 30 plus minutes that covers all the key elements and poses for stronger backbends. The warm-up again is muscle activation using a theraband (I would recommend getting this prop). Henceforth, the main focus of the workout is backbends with full body engagement. This is important as it means you are strengthening your spine without risking injury. It also stops the pinching that many people experience when doing backbends. The poses covered are baby and full cobra, lunges with backbends, standing backbends, locust and sphinx. Definitely doing this workout I realised how much more I can do in my backbends.

Day 8 - Yoga to Build Lean Lower Body Muscle Mass

I can confidently say this is one of the most challenging lower body workouts I have done for a long time. Consequently it was also super enjoyable as there is so much variety in it. It starts with muscle activation through core exercises and balance poses. Henceforth there are more intense poses and stretches aimed at deepening your range of motion. Predominantly focusing on form and correct posture. The final third of the workout is endurance and strength which really fires up the lower body. If you like or want to improve your squats this is the session you should do on a regular basis…that’s if you are up for it!

Day 9 - Core Strength for Bulletproof Knees

This is a fun workout that has lots of variety. There is a heavy focus on strengthening the core to prevent knee and soft-tissue injuries. Having a stronger core will allow you to put more of your bodyweight into your hips. When you lack core strength you tend to lean forward rather than back. Consequently that puts a lot more pressure on your knees when you are doing lunges and squats. The session consists of warm exercises for the core, planks and balances. It then progresses to many other poses that provide a great lower-body and core focused workout.

Day 10 - Ankle Strength, Stability & Mobility for Bulletproof Knees

A very technical workout today which is engaging and informative. It contains a lot of balance, mobility and stability exercises, pushing the boundaries of the lower body mobility. There is a lot of focus on your ankles, calves and toes which most people don’t workout as much as other parts of their body. Ultimately, the advantages of strengthening these areas is that it prevents ankle injuries. Additionally improved mobility, stability and strength in the ankles also lessens the chances of soft-tissue injuries like MCL, ACL, or meniscus injuries. The session is a slower than many of the previous workouts as the focus is on precise engagement and technique. In any event it is still challenging and you may find many poses more uncomfortable as your body will not be used to them.

Day 11 - Hip Strength for Bulletproof Knees

in this 35 minute session, Dean focuses on four muscle groups; gluten, hip abductors, hip flexors and quads. Explicitly strengthening these muscle groups puts less strain on your knees and avoid injuries. This is critical in improving engagement and strength in the hips and increasing mobility. The workout begins with some hip activation exercises that are very effective. Donkey kicks engage the glutes and loosen up the hamstrings which you don’t use that much in daily life. These are followed by alternative leg raises from boat, keeping you back as flat as possible and lifting the hips up. In this pose your isolate the hips and turn them on. Ultimately the workout progresses and becomes more dynamic with lots of different lunges and squats. They are quite challenging as they are done slowly, breathing deeply to get the maximum engagement in the hips.

Day 12 - The Clark Workouts – Part 3

Today’s workout is from the Clark workout series. These workouts are specifically designed to give you all of the results of a fitness-centric yoga program in just about 30 minutes per day. Essentially, this program is everything yoga does to ensure your body stays healthy, strong, and mobile. This session is focused on stretching out everything that gets tight in the day. Accordingly it targets your hips, spine, back, and upper-body to build strength in all the right places. It is not as intensive as some of the previous day’s workouts but it is a good all rounder and you feel great in less than 30 minutes. It starts by warming up with child pose stretch and cat-cow and bird dogs. Chiefly these poses are very effective at activating, loosening and stretching most parts of the body. The remainder of the workout contains more active poses, so expect downward dog, lunges, squats, side angle and warrior 2 movements.

Day 13 - Dynamic Balance Workout

This workout is designed to help improve your balance, prevent injury and improve your balance in transitions. Correspondingly the session is split into two phases. The first phase of the workout involves going through most of the balance poses in yoga. Additionally It will contain poses such as lunges that can be used to transition from one balance to the next. In the second phase we connect the balance and transition poses in randomised sequences. Equally the sequences can contain 1 or 2 poses or be more complex with 4 or 5 poses. The purpose of phase two is to challenge your balance by keeping you guessing on what is coming next. This will help you build more strength in you lower body for injury prevention. In fact it is a real fun workout as incorporates poses like airplane, eagle, half moon standing bow and standing march hold. This workout is part of the Bulletproof Your Knees Series. It is suitable for beginners and will definitely challenge you!

Day 14 - The Clark Workouts – Part 5

Another workout from the Clark workout series. Uniquely it contains a lot of full body and isometric holds that are strength focused. Moreover the purpose of the workout is to build muscle, improve mobility and strength. There are more upper-body poses than in other workouts but you should still feel some burn in the core and lower body. Comparatively this is an intermediate level workout with the intensity being 3 out of 5. It starts with a few stretches to warm up and activate the whole body. Most of them are ones you have done a few times already while doing this challenge so you may notice that your body is now more responsive. Conversely you may notice that you have more range in some of the poses and this is the main benefit of doing yoga on a regular basis. This workout is great if you are pressed for time but want the benefits of a longer workout. It covers all the essential poses that provide an excellent all body workout.

Day 15 - Muscle Building Isometrics for Glutes, Hips, Thighs, & Core

This workout is only 25 minutes in length at the same time it's quite intense. It features essential full body yoga poses to build build strength and muscle in your lower-body. Again there is a strong focus on poses that build core and hip strength. Ultimately the intensity in the workout comes from holding the poses longer than in previous workout. You can expect to hold all the poses in this workout for at least one minute. There is also less instruction from Dean in this workout but all the poses are ones you should be familiar with. Most of the instruction he does provide is about your breathing which is very valuable. Particularly deep controlled breathing through your nose will help you when holding poses for a long time. The poses covered are bridge, high lunge, pigeon, squat, standing balance, warrior 2 and wide leg forward folds.

Day 16 - Full Body Strength & Recovery Flow

Today's workout was a dynamic flow yoga sequence that builds strength and also aids in recovery. It is 25 minutes in duration so can be used as a training workout or in a recovery session. The poses in the sequence target the back and shoulders, hips, spine and core. Additionally the intensity is medium to hard and will help in reducing any soreness in your shoulders or stiffness in the back. The poses in this workout are boat, child’s pose, cat-cow, cobra, downward and upward facing dog, lizard, plank and side plank, side angle, squat and warrior 2! In conclusion this is a flow sequence that is very dynamic in nature and when finished you will feel very satisfied!

Day 17 - Advanced Hip Flexor Workout for Strength & Flexibility

This workout is an advanced one from Manflowyoga, so expect to get a bit sweaty! This hip flexor workout will strengthen and improve the flexibility of your psoas muscle. Hip flexors connect your upper body to your lower body and determine your range of motion in raising your legs or lunge depth. Therefore the workout focuses on developing strength in the hip flexors to get the maximum range of motion in them. It involves the use of your full body, including core strength, lower-body endurance, balance. On the whole doing this workout regularly will significantly increase the strength of your hips and core. This especially important for advanced single-leg exercises like pistol squats and other one-leg squats. This will also help with sprinting, jumping, and normal squats. Most of the poses in this workout have been covered in previous but the intensity has been increased. The only new pose is the final one which is a couch stretch or lizard reach back stretch.

Day 18 - The Full Body Works

The tough workouts keep on coming! Today's is a 30 minute full body workout to build balance, endurance, mobility and strength. Ultimately the goal is to work all areas of your body including hips, shoulders, core, and chest. The sequence is dynamic featuring twists, bends, openings, lunges, and squats. Accordingly there are no breaks, so you will be working hard throughout! The workout finishes with pigeon pose with an extra challenge of incorporating a quadricep stretch! To summarize this is a workout you should do regularly if you want to get stronger, build endurance and improve balance and mobility.

Day 19 - 32 Minute Slow Flow for Hips, Core, & Back

This workout has minimal instructions allowing you to focus without too many distractions. By now you should also know all the names of the poses and feel comfortable with your alignment in them. This workout has a fantastic flow and rhythm, you move from one pose to the next one very easily. It will challenge your endurance and improve your mobility. The workout focus on the core, hips and spine but it is a really a full body workout. The exercises target hamstrings, adductors, hip flexors, glutes, core, spine and back. However being a slow flow it allows for more time to make adjustments and work deeper into the poses. I really noticed the impact of doing yoga regularly in this workout. I felt very comfortable holding poses like chair and upward dog for longer with relaxed breathing. Consequently my squats and warrior poses are going a lot deeper. It is a great workout to keep coming back to, to track your progress.

Day 20 - Abs for Inversions

Today's workout is another tough one! The purpose of this workout is to build strength in your core for advanced arm inversions like handstand, crow pose, and forearm stand. The standard of the core exercises is very high and it is non-stop. Therefore you should find it quite challenging and the intensity high. Ultimately I found the workout extra tough as the core exercises focus on the lower abdominal area. Overall this helps in strengthening the pelvic floor which will provide stability when you get in inversion positions. So when you do a handstand your legs will not wobble back and forth and you have more control. 

The workout starts with some movements to activate the core. Included were hands to thighs, reverse crunches and supine bicycles. These movements are great at getting your abs, hips flexors and pelvic floor as warm as possible. It then progresses to more intensive core exercises including alternating leg levers and raises. Next we move on to some standing balances before more ground core exercises. These include planks, downdogs, boat, full and half locust poses. Finally it finishes with L-sits which you should do with yoga blocks as they are super challenging! Although it is less than 25 mins in length, it was a real struggle to complete the workout. But I saved it straight away and aim to do it regularly to improve my core and hip strength.

Day 21 - Intense Slow Flow for Mindful Strength

An intense workout to end the 21 days of 30 minute yoga challenge. It is a 37-minute full body slow flow focused on building strength and working deeper into your mobility. This is an intermediate to advanced workout that will hit all the areas we have been training for the past 3 weeks. There is also minimal instruction however Dean does point out some finer technique details. The exercises targets the core, hips, lower and upper body and the shoulders. Furthermore it is a flow routine that has a strong fitness focus working on endurance and strength. It starts standing and stays active throughout so no breaks and no child’s pose in this workout! You will build up a nice sweat, challenge yourself strength-wise, and feel great afterwards. Finally there are some great combinations of balance and twists that should take you out of your comfort zone. 

Conclusion and next steps

I completed the challenge in 25 days and the most days I did yoga consecutively was 12 days. Overall I really enjoyed this challenge and achieved the expected improvements and outcomes. Furthermore the variety of the workouts resulted in full body exercise throughout the challenge. Even though I am quite an experienced yogi, I found the workouts fun, challenging and extremely effective. One of the few disadvantages doing online yoga is that you have to keep looking at the video to check you are doing the correct poses. Practicing on consecutive days improves your knowledge of the poses, consequently your progress is more fluid as you don’t need to check the video so often. Other Man Flow Yoga members appear to have enjoyed it as there were plenty of comments on the challenge page on the website and the Facebook community.

Completing this challenge has reminded of why Man Flow Yoga is a great platform to do yoga and stay fit and healthy. It believes that getting and staying in shape should be a simple process. By doing the right exercises and investing 20 to 30 minutes every other day you will see great results. If your goal is to stay healthy, injury-free and mobile, MFY workouts are exactly what you need. Man Flow Yoga is full of great content. The Workout Library currently has more than 200 videos over twenty minutes in length. It allows you to do workouts with different skill levels and target different areas of the body. You can also select workout to target a particular fitness focus or intensity level. Membership offers great value with the most costly membership being cheaper than the cost of a single yoga class!

Gain a competitive advantage with Yoga for Sport

male_wellness_Gain a competitive advantage with Yoga for Athletes

Yoga for athletes can help EVERY athlete irrespective of their sport or discipline. Many athletes, professional and amateur are adding regular yoga workout to their training. They are seeing benefits in a number of areas such as balance, core and injury prevention. This is helping them to perform at a higher level, recover quicker and to play for longer. In this post we will introduce what yoga for athletes is, what are the benefits and how yoga can improve physical and mental strength. It will also introduce the fundamentals of yoga for athletes, how to prepare for yoga and do it safely. Finally it will detail yoga for athletes training plans and workout structure. 


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Being an Athlete  

If you’re training for the pros or a weekend warrior, or if you have a sport you love you’re an athlete. Being an athlete is about more than competition. It is a commitment to a craft, focusing on both mental and physical energy on honing a skill. You are developing a healthy and strong body, and always striving to become better.

Athletes eat and train, rather than diet and exercise. A healthy routine helps you avoid the worst version of yourself.  Being an athlete is a lifestyle. Try to be active every day. Eat for energy and make sure your day involves exercise. Make your health your number one priority. Commit to being fit and ready for action. Use food as fuel and not as a vice. Refrain from smoking and drinking that move you away from a healthy lifestyle. Work out regularly, strive for goals, purpose, focus and discipline. Use mind–body techniques like meditation and visualisation to achieve success.

Malewellness_Yoga for Athletes

Practising physical yoga and doing breathing exercises will improve performance in any sport. Mental techniques, meditation and guided imagery compliment the physical actions. Athletes who are not practising yoga are competing at a disadvantage. They are also missing an opportunity for peak performance and longevity. Exercise tightens up your body, often putting muscle groups In opposition. You need to find a balance as well as a way to release the strain and tension in your muscles.

Benefits of yoga for Athletes  

Yoga stretches muscles for greater flexibility and strengthens the core and smaller muscles. This improves form and economy of movements, helping overall performance. Yoga also develops lung capacity allowing you to sustain steady breath during physical activities. Making yoga a significant part of your lifestyle not only benefits your sport game but will change your life for the better. Aim for 3 sessions per week but if you are able to, weave yoga into your life as a regular routine up to five times a week.


“"It tests parts of your body that you just don’t use in football. The first time I did it, about five years ago, I was completely knackered. I went home from the training ground and slept for three hours in the afternoon. I actually dreaded yoga for the first year because it made muscles I didn’t know I had ache." Ryan Giggs, former Manchester United player and the most decorated soccer player in history of game

Athletes need mental concentration and focus. Committing daily to a very specific regimen is not easy. Yoga well create positive change in your mind. Learn meditation for greater focus, improved performance and less stress from competing. Visualisation helps create the winning results you desire and helps you communicate with yourself in a more positive way. Yoga will help eliminate the noise and you will learn to set SMART goals. You will focus on achieving your personal best ensuring your game will improve. No matter your age, flexibility level, or hobby, yoga will assist you. Like any other process the more you do the better you will get. Commit yourself and you will see and most importantly, feel results.

Yoga for Athletes method

Yoga combines a wealth off practices that build a better body and a stronger mind. It uses physical movement, breath control and meditative focus. For athletes the Hatha yoga tradition combined with the Vinyasa style provide the perfect forms and techniques. Hatha is a Sanskrit word that translates to force or physical. Hatha invokes the balance of opposites. The technique of Vinyasa means “to place in a special way”. Linking the two forms and techniques creates strength, flexibility, endurance and balance. 

malewellness_Yoga for sport_side pose

Yoga for Athletes workouts are designed to work all parts of the body equally. Most sports specific training tend to neglect efficient breathing or the focus on improving one's mental game. Yoga for athletes will strengthen the parts of the body that did not receive attention. Many traditional exercise programs overwork certain muscle groups or build muscle bulk unevenly. Use Yoga to develop a wholesome and well rounded regimen. Yoga will expand your focus and physical practice to build more than just muscular strength.

Finding a Flow State

Flow State means that's your entire mind, body and spirit are connected in order to hone in on a single activity. This could be playing a volley in tennis or doing a burpee. When you are in a flow state, you feel strong and alert. You are in a effortless control and at the peak of your ability. This allows you to escape distractions, pressures and negative burdens. 

Yoga and meditation balance that rights and left sides of your brain to help you gain full concentration and focus. The right brain is responsible for our creativity. The midbrain is responsible for the energy that powers us through the tasks of the day and for the creation of memories. The brainstem is responsible for physical stimulus responses, such as swinging a golf club or throwing a ball. When the four parts of your brain are in harmony you are able to progress or ‘flow’ easily through activities or sequences. A regular yoga practice will greatly enhance your ability to tap into a flow state.

Yoga also offers a reprieve from the stress of sports related activities. Poses enhance strength, cardiovascular condition, balance and flexibility. Yoga, in its most simple form is breathing and feeling which you can focus on your mat. Doing the poses and connecting on your breathing will enhance your mind and body to achieve higher standards in your chosen sport.

malewellness_Yoga for sport_flow state

Yoga for Physical and Mental strength

Body strength is the building block of success regardless of your sports or athletic activity. No amount of weight lifting with free weights will give you the strength that is achieved by holding up your own body weight in yoga. Practising various yoga poses builds strength and improved lean muscle mass. The muscles you need to strengthen or need to stretch or rest varies from sport to sport. You can adapt your yoga practice to serve your specific sports needs.

Almost everything you do in life activates your core, and almost everything in yoga works on your core strength. Yoga strengthens the stabilising muscles that are vital in protecting your joints and spine. These things are usually missed in other physical workouts. The core guides your balance, and your ability to balance through different movements can make or break your game. If your balance is on point, it gives you a solid base to work from and helps maximise movements and prevent falls and injuries. If you play tennis or golf, you know the value of range of motion. Yoga improves joint and muscular flexibility improving your body’s structure. Your joints and muscle flexibility will also foster greater range of motion. A swimmer with supple shoulder and hip joints is able to capture and pull more water than a swimmer with a more limited range of motion.

Yoga for recovery

Intense engagement in sports can put a huge strain on the body, and it is important to balance that with rest and recovery. Restorative yoga aids your body to recover from any particular strain, whether its an injury or some other physical ailment. Yoga helps put athletes back together after a tough game or workout. It allows the body to heal and will tell you where it is tight and where future injuries may be brewing. Yoga improves your control over the noise of mental chatter to create a centre of focus. When your mind learns to move easily and stop forcing movements, you will prevent injuries and increase your flexibility, both mentally and physically.


“Yoga isn’t just about the body, it’s also about the mind, and it’s a technique that has really helped me. You do have to focus because there’s some positions that can really hurt you at times if you aren’t focused and breathing right.” Lebron James, 3 time NBA Champion & 4 time NBA MVP

The fundamental of Yoga for Athletes

There are seven areas that Yoga for Athletes workouts focus on to establish safety and comfort in the practice. 


Mindful breathing calls attention to your breath quality and how it affects your body and psyche. Yoga emphasises deep diaphragmatic and controlled breath. This improves your quality of breathing and oxygen efficiency. Oxygen fuels strength, movements and cardiovascular endurance. Maximising the oxygen you take in and converting it to energy will enable you to perform longer. Breath is also an innate tool to keep you calm and focused. 


Understanding what your body feels could mean the difference between incurring and avoiding an injury. By being in touch with your breath you increase your body awareness.  In yoga you want to feel something in every pose, feeling energetically engaged.

Listen to your body

You don't always need to push your body so when doing yoga be more selective. Choose more intense yoga practice to expand grow and progress into new abilities or accomplishments. Subsequently choose a gentler yoga to take care of your aching body.  Listening to your body will reduce the chance of incurring an injury or aggravating an existing one.

Let go of competition

As an athlete you are trained to compete–plain and simple. However, on the yoga mat, you have the chance to set the competition aside and be stress free to focus on the poses. On the mat, athletes can embrace the moment and the yoga practice for themselves, focusing only on pose benefits and alignment.

Let go of judgement

Judgement can be quite intense for an athlete. There is an image to uphold or a level of performance to meet or exceed and you are always striving for this. You may even judge your peers which is negative energy. When you are on the mat and in the studio let go of judgement. Be creative and kind to yourself.

malewellness_Yoga for sport_judgement

Let go of expectations

Letting go of expectations is about being open to possibility. Anticipate everything, expect nothing. Embrace the mat by being open and trusting your body to do exactly what it can. This will make yoga far more enjoyable and beneficial. Expectation usually keeps you attached to your desired outcome.

Stay present in the moment

Yesterday is history, tomorrow is a mystery, today is a gift–that's why it's called the present! The future is beyond your reach and it's a mystery what will happen. The present moment is the only moment you really have any control or influence over. On the mat you stay in the present moment by focusing on your breath. When you draw your attention to your breathing, you are drawn into the present moment.

Preparing for Yoga

The body is complex, so developing knowledge of how it functions will help you listen to it and strengthen It. We need to understand the importance of our core, balance and posture and the role they play in our daily lives.


A vast majority of the adult population leads a rather sedentary lifestyle (sitting at desks, driving cars and relaxing on sofas). This has resulted in many of us having a weak core. More than the obvious abdominal muscles, your core encompasses all the muscles that are activated in your abdomen and torso. The core is the epicentre of your body and it supports all movements. Power and control from your core enables you to move more efficiently and protect yourself from injury. If you have a weak torso and core, yoga will give you the opportunity to develop this part of your body with slow intentional movements. It will build an awareness of your entire body and highlights weak areas.

malewellness_Yoga for sport_core_crane


Excellent balance is a fundamental need for playing sports well. An athletes ability to balance through different movements is major key to success. The ability to balance is equal to an awareness of centre of gravity, especially while you are moving. Without this you will fall over! The closer you are to the earth and the wider your base of support, the lower your centre of gravity is and the easier it is to balance. Moving your centre of gravity further away from the earth or narrow your base of support, takes more effort to stay balanced. Your strength and control from your core allows you to move better when your centre of gravity changes.

Yoga poses take you through varying levels of stability. Good footwork is very important in moving, balancing, and shifting your body during complex manoeuvres. Wearing shoes protect our feet but also disconnects us from the ground. Yoga gets you out of your shoes, back on your mat, and more connected to the ground. It's a place where you can strengthen your feet and refine your balancing skills.


Without posture, core and balance training can only go so far. To compliment your core training you must correct your posture and address any underlying issues. If your posture isn't aligned and strong you are in danger of injury. Many long-term injuries suffered such as back strain are often a result of moving with unhealthy posture. The body naturally avoids or protects itself from pain, whether physical or emotional. The compensation is to cringe or hunch over. Both are inefficient or faulty movement patterns, they interfere with healthy posture. In sports, repetitive movements without correction may reinforce poor posture.

Yoga reinforces what you already know about core strength, good posture, and efficient movement. It signals us to refocus and move more deliberately while maintaining healthy posture. Yoga poses with the correct execution and alignment, encourage the ideal posture through the engagement of the core. Position of the head is also important in healthy posture. In sports, where the head goes, the body follows.


"People who know me may remember all those yoga exercises I do. No one understood why I spent so much time putting myself in those strange positions. Well , it’s to improve my form on the bike. I sit on the bike with a much flatter back now than I used to three or four years ago" Cadel Evans, Champion mountain biker & winner of the 2011 Tour de France.

Safe Yoga for Athletes

Developing a routine that is well rounded from beginning to end is the key to safe yoga. Repetitive movements in sport can lead to imbalances in the body. Understanding the demands of a sport or activity helps you select poses to enhance performance or correct an imbalance. Most yoga injuries occur from pushing the body too far and not  preparing and cooling down. It is up to you to understand, listen to and feel your body so you can grasp when you should stop and when you should continue. 

Yoga workouts focus on a full body workout tailored for specific sports. Many of the poses in the workouts offer modifications to suit the needs of the various levels. Always take breaks when required and don't push yourself pass your limits. To enjoy a safe yoga practice you need to build a stable and strong centre. Incorporating the following seven ethics will ensure a healthy and safe practice

Establish a base and dynamic tension

For maximum stability, mobility and extension, build your poses from the ground up by establishing a firm foundation. If your hands are on the mat spread your fingers wide. If your feet are on the mat, distribute your weight evenly across your feet and press down to form a strong base. Employ your entire body by engaging and contracting your muscles to become stable in a pose.

Create core stability 

The muscles of your mid section (abdominals, lower back, gluten, hip flexors) make up your core. Engage these muscles before moving into poses and while holding them, to create strength, stability and mobility. When you work from a stable core you can move with confidence into your poses and hold them with great ease. It's also protects the joints, tendons and ligaments.

Aligning the Spine 

This spine is supported through core stabilisation and the head follows the movement of the spine. When moving into twists, side bends, forward bends or backward bends, always start by engaging your core and finding your neutral spine. This is engagement strengthens your muscles in proper alignment and helps prevent injury. 

Soften and align knees 

In most poses your knees stay in line with your ankles and point directly out over your toes. Keep a soft bend in the knees (microbend) to avoid locking out the joints. The microbend protects the joints by strengthening surrounding muscles and corrects any muscular imbalances in the legs.

Relax the shoulders back and down 

When stressed, fatigued or tense your shoulders tend to rise towards your ears. This increases tension in your body and decreases core stability. When holding a pose your shoulders should be drawn naturally back and down to help reduce tension in your neck and shoulders.

Hinge at the hips

When moving in and out of forward bends, bend your knees and hinge at your hips. This action will allow you to maintain a neutral spine and prevent injuries to your lower back. Come out of forward bends the same way, finding a neutral spine and using the legs to return to a standing position. Use this movement in daily activities when lifting objects or bending over.

malewellness_Yoga for sport_forwardbend

Shortening the lever 

When hip hinging, flexing or extending your spine, keep your arms out to the side or alongside your body to reduce strain on the muscles of your lower back. Bend your elbows instead of using straight arms.

Yoga Props

Using props to explore your yoga practice enables you to modify poses. If you are hesitant about doing poses due to stiffness or tightness, you should invest in props. They will allow you to completely release and relax in poses and help you build strength and balance in your body.

Yoga straps are useful for aligning your posture and easing into poses. They are especially helpful if you have tense muscles or recovering from injuries. They allow you to fully experience your poses while maintaining structural alignment of your body.

A yoga bolster is like a body pillow but firmer and either rectangular or circular in shape. It's main purpose is to create relaxation, help soften a posture, or aid in opening the body.

malewellness_yoga props_blocks

Yoga blocks help in poses where tightness or unsteadiness prevents you from reaching the floor. They stop you over-stretching or coming out of alignment. For beginners, yoga blocks can be used when the flexibility isn't quite there yet. You want to maintaining alignment and posture in all the poses.

Yoga for Athletes Training plans

Add yoga and meditation/ visualisation to your regular training routines, in season and off season. You will see many benefits as it will build, restore and enhance your athletic abilities.

  • Pre-season/ strength training
  • Off season maintenance

You want to find a balance in becoming stronger and preventing injuries even though you are working hard. It is a great time to add yoga to build core strength and enhance flexibility. So try to follow the below plan to integrates yoga and meditation into your training

  • Restorative Yoga: 2 times a week
  • Regular Yoga Practice: 2 times a week
  • Yoga with weights:: 2 times a week
  • child
    Core and Balance Yoga: 3 times a week
  • child
    Daily Meditation
  • child
    Your regular training program

Yoga for Athletes workout structure

Yoga is a form of exercise that requires a combination of flexibility, strength, endurance and coordination. So it is the best to warm up at the beginning and save stretching for the end. Warm up involves using large full body moves to activate and engage the muscles for complex or flexibility oriented poses. Stretching is reserved for the end of the workout to relieve tension for ligaments and tendons that were overtaxed. Two essential properties of muscles that trigger muscle flexibility are elasticity and plasticity. The elastic properties of muscles allow them to return to their original state from a stretch. The plasticity properties of muscles allow them to adapt to the continued stresses you endure. If muscles were not pliable, you would not be able to strengthen or stretch them and they would just remain the same after each activity. 


“The biggest issue is muscle pliability. That's what I think the biggest secret to me is. What is muscle pliability? Muscle pliability is keeping your muscles long and soft." Tom Brady, New England Patriots Quarterback, 5 time Super Bowl Champion

Muscles respond better when they are warm. Therefore the most appropriate place to introduce deep stretching is once the body temperature is warmer. The deepest flexibility stretches should occur near the end of your workout. Your body is at it’s warmest and elasticity and plasticity in your muscles are optimal. 

Yoga for Athletes works

Yoga for sports offers athletes a competitive advantage in many ways. It can be used to build the basics of one's physical fitness. The workouts are diverse and effective, targeting more areas than most traditional training. Regular use of the workouts will improve balance, core strength, endurance and flexibility. Athletes will become more body aware and develop more balanced movement patterns. They will learn correct breathing techniques and use meditation and visualisation to achieve success through mental concentration and focus. Yoga for sport also strengthens weaker neglected parts of the body. Restorative yoga is an important area in yoga for sports. It will aid the body in recovering from injuries or strains, ensuring athletes are ready to pursue their chosen sport in the best possible shape.

Author: Manny

I am an easy going and sociable adventurer. My main hustle is helping run Australia’s number one community marketplace. I am an inflexible Yogi, functional fitness warrior and beginner boxer. I am huge Wire fan and enjoy watching well written film or TV. Woodwork is my latest passion and dream of having my own workshop or just a small toolshed! Currently listening to my favourite community radio station while making dovetail joints.

Man Flow Yoga Review – Functional yoga for Men

Man Flow Yoga - Functional yoga for your fitness goals

Man Flow Yoga Review - Functional yoga for your fitness goals






New blogs posts & videos added every week

Flexible membership options

Monthly membership equal to single yoga class

Many positive reviews from active members

100's of HD online yoga workouts

We Like

  • Great for beginners
  • Many workout programs for all levels and experience
  • Strong active and growing community 
  • Risk free trial offered
  • Workout videos are downloadable
  • Ability to save workouts
  • Regular blog & video blog posts
  • Wellness library provides advice on diet, lifestyle, nutrition and motivation

We Don't Like

  • Some of the videos feel old and need to be updated
  • Currently not enough advanced videos and workouts
  • Have to pay to download videos

Summary: Man Flow Yoga is different from other strength training or yoga programs. It makes getting and staying in great shape very easy. You only need to invest 20-30 minutes a day to see results. This is because you will be doing the right exercises to keep injury-free, mobile, and healthy.

Introduction to Man Flow Yoga

Yoga is great for men! There are so many benefits to doing this ancient activity. Unfortunately the western world view is that yoga as an activity that only benefits women. But by not doing yoga you are missing out on arguably the best activity to achieve your fitness goals. Man flow yoga is a product that offers no nonsense fitness-centric yoga. It is functional yoga in line with your fitness goals.

  • Are you looking to increase your power and strength? Man flow yoga workouts have many body-weight exercises that will build lean muscle. You will increase your strength and see significant improvements in athleticism.
  • Do you have limited flexibility and mobility? Yoga is the number one activity for increasing flexibility. Man flow yoga workouts will focus heavily on extending your flexibility. Developing a wider range of motion throughout your body will increase your power.
  • Are you injury prone or struggle to recover from injuries? Yoga offers the best balance of strength training and body maintenance. It will improve your body's efficiency allowing you to stay active and healthy for longer.

Man flow yoga workouts will improve your fitness and sports performance. You will develop better body awareness and control and see improvements in balance and stability. Finally say goodbye to those nagging knee or back pain during exercise.


Dean Pohlman is the founder of Man Flow Yoga. His journey into Yoga is common among many who have been active in sports and fitness from an early age. A history of injury from his early teens resulted in many surgeries but none of them provided the required solution. As he grew older he developed a deeper interest interest in fitness and started learning more about bio-mechanics. Realising that surgery only offered quick fixes he focused on the actual cause of the injuries. These were the many weakness in other parts of his body. The weaknesses came from a lack of core strength, balanced training, and flexibility. With this knowledge and accidentally attending a Bikram yoga class Man Flow Yoga was born. Learn more about the Man Flow Yoga story.

Man Flow Yoga offers a unique product that combines yoga with fitness and sport. Dean’s style of functional yoga is effective whatever your current fitness level. By regularly following the programs and challenges you will improve your fitness and achieve your fitness goals.

Key Features​

7 day trial

I had been doing yoga at a studio for nearly 2 years so had a good idea of what the practice entailed. At the time I was preparing to go traveling for 3 months. I was also keen to continue doing yoga and fitness training while I was on my travels. I had read a few articles about Man Flow Yoga and also seen some workouts videos on Youtube. The content looked informative and professional and I liked the instructor’s (Dean) style. From my experience having confidence in the instructor is the key factor in getting the most from yoga and other personal training. I was still not sure if Man Flow Yoga was the right program for me. The 7 day trial allowed me to get more information before fully committing to a longer membership.

Multiple Pricing Options

Man Flow Yoga membership offers great value. The most costly membership is cheaper than the cost of a single yoga class! It will include unlimited access to yoga workouts, programs, and bonus content. You can easily cancel your membership at any time if you decide it is not right for you.


Member Benefits


Becoming a full member of Man Flow Yoga has many benefits. Once you signup you will land on below members homepage. It has recently been redesigned and the look and feel is clean and uncluttered. Click on the image to go to short video that walks through the members area. 

Get Started Area

I would highly recommend you spend some time in the Get Started area once you sign-up. It can be reached via the Menu button on the left hand side of the members homepage. This area breaks down all the content on the site so you are not overwhelmed. There is the Members Area success formula section. Here Dean explains the basics on how to get the most out of Man Flow Yoga. He doesn’t just focus on the workouts but emphasises a healthier lifestyle. Dean also discusses the importance of developing good habits in your training regime. There are 3 parts to making training a habit; planning, anticipating obstacles and keeping records. The MFY community is a powerful tool in the success formula. The community helps to create excitement, engagement, togetherness and accountability. Finally there is the workout library where the majority of the MFY content lives.

Workout Library

This is the area where you will find all the Man Flow Yoga workout videos. There are currently over 180 videos in the library so it could be quite overwhelming to find what you are looking for. Fortunately there are many filters available to find what you are looking for.


Video duration: If you have a limited time you can find a workout to do in that time. The slider moves in five minutes intervals with the longest workouts sixty to seventy minutes.

Skill level: Choose between beginner, intermediate, advanced or all levels workouts

Target Area: Yoga is the best practice for targeting a specific area of the body. You will find workouts that will increase mobility and joint health for your wrists. Focus on your hips by strengthening your glutes, adductors, quadriceps, hamstrings, and hip flexors. Or tackle the issues of working at a desk by improving shoulder flexibility.

Fitness focus: You can search for a workout based on your specific fitness goal. The options are very specific fitness areas like balance, flexibility, mobility and strength. You can also find more yoga specific options like flow, rehab and restorative workouts.

Intensity Level: Choose your workout based on how hard you want to training. There are five levels of intensity, level 1 being restorative to level 5 that is extreme.

You can also combine the filters so you can do a high intensity workout targeting focusing on your core.

Ken Spitnale Miamisburg, Ohio

After 17 years of weightlifting, one bodybuilding competition, and too many injuries to count, I had gotten to the point that my workouts were no longer enjoyable. Since starting yoga, I’ve felt more energized and less beat up, but I don’t feel like I’m losing any strength. I have noticed my body seems to be “craving” the yoga workouts more. This may sound crazy, but I find my mind more energized as well. Heck, I’ve even felt a little calmer lately in stressful situations! I couldn’t be happier with this switch!

​Programs and Challenges

Currently there are 23 training programs and 3 challenges in the members area but expect this to continue to grow. The training programs focus on a body part (back), a sport (running), a movement (squat), a challenge (Fit for Summer) or a function (mobility). All the programs are classified into 4 levels, beginners, intermediate, advanced and all levels. You can also choose programs based on the number of days per week you want to train. The options are 2, 3, 5 and 7 days per week and it is very easy to filter the programs. During my travels I was regularly doing the Bulletproof your Back and The Bodyweight Beast workouts. 

Review of Bulletproof your Back program 

Unfortunately I am one of the many men who suffer from persistent lower back pain. Regular yoga has been the most effective remedy for this issue and this program is excellent. Bulletproof your back will address the root cause of your back pain. It focuses on fixing your spinal problems by strengthen your hips, core, and spine. This program is for all levels so if you are new to yoga and suffer from back pain you can still do it. The program is for 7 days per week with 1 rest day. The daily workouts are about 20 minutes long. This means you can do any other training or yoga in conjunction with this program. The program consists of four phases:


Phase 1, Build a Foundation: These are quick but effective workouts that will strengthen the source of the back pain. These videos have lots of instructions ensuring that you are doing the exercises right way with good form. The advantage of doing these exercises is that you will feel more comfortable when doing the flow in the future phases. There is also a 7 minute back pain relief workout that you can use at any time to manage back pain.

Phase 2, Strengthen: These workouts focus on on strengthening your back as a whole. You will build strength in your hips, spine and core. This will improve your balance and build muscular endurance. A 20 minute nighttime routine should lessen any soreness you feel from any of the exercises. It is great to do before bedtime or after a workout. It is recommended that you do this phase for at least 2 weeks before moving to phase 3.

Phase 3, Advance: In this phase you will add full body movements to your routine. You will still focus on strengthening your spinal health through hip mobility, core strength, and stability. Developing balance, strength and mobility in full-body movements is the goal of this phase. After doing this phase for a couple of weeks I benefited from more body control.

Phase 4, Bulletproofing: By this stage your back pain should feel dramatically different from when you started. You may still feel pain from time to time, but you now know what you need to do to fix it. Phase 4 focuses on improving strength and mobility. Workout are more difficult and longer but will now be ready for them! If you are still feeling discomfort in the back it could be due to you not using your hips or core enough. The 20 minute hip and core essentials flow workouts will ensure that you become more conscious of engaging them. Do them at the beginning of the week for better full body movement.

Clark Lyda Austin, Texas

As a 55 year old man with chronic back pain and degenerative osteoarthritis over the last 30 years, I approach any fitness program with caution and a fair amount of cynicism. Having said that, I’ve been following Dean’s program for over a year now, and I couldn’t be happier with the process or the results. Since I’ve began training with Dean, I feel significantly better, both mentally and physically, than I did when I started ManFlow. My flexibility, stamina, core strength, balance, and coordination are all dramatically improved, and most importantly my back feels better and less painful than it has in many years – all of which I attribute to Dean’s program. My body is now significantly more toned and fit – not only can I see and feel it, but many others including my massage therapist and physician have noted (without me prompting them) the positive changes in my body and attitude.

Review of The Bodyweight Beast program 

​This workout is the perfect proof that yoga can be high intense and build muscle. It is a very challenging 5 day workout and you will definitely appreciate the 2 rest days! The high intensity workouts range from 35 to 55 minutes in length. There are also optional warm-up workouts that I recommend at the start of the week. They focus on combating the effects of sedentary activities such as long hours driving in a car or lounging on your sofa. Also excellent for activating muscles you haven’t used for a while. Doing this workout on a regular basis, you will improve your strength and strength. Many of the poses require good balance, endurance and flexibility. There is a strong focus on building core strength so if you are looking for a 6 pack, this is the workout for you! Finally you will learn some advanced postures and techniques.

malewellness_Man_Flow_Yoga_The_Bodyweight_Beast _review

Day 1, The Mustang Workout: This a workout done in a car dealership in front of a beautiful Mustang! An endurance-focused workout that strengthens every part of your body. You hold poses longer to challenge your strength (and your will!) and help you build muscle. It is a great workout along with the Post-Sedentary Weekend to start the week. You will sweat buckets and feel amazing afterwards. You will also be impressed by Dean giving instructions while holding planks and forearm planks for 1 or 2 minutes!

Day 2, Keeps the hips squared: After the intensity of Day 1’s workouts we switch focus to core engagement and posture technique. The emphasis is on core engagement and proper, neutral pelvic alignment in a variety of postures. One of the big problems seen in yoga is that many people try to go too deep into many poses. This can cause problems and injuries as you are not doing the pose for your body. Focusing on technique rather than depth has many long term benefits and lessens the likelihood of injury. This is a fantastic workout to help build strength while at the same time reinforcing basic (but essential) technique.

Day 3, The Pyramid Workout: One of the features of Vinyasa flow yoga is building a sequence of poses and flowing through them. It is a great way to build endurance and improve technique as you are repeating the poses. The pyramid workout involves building a sequence of poses, one on top of the other, for a progressively difficult workout. You will need strong focus and endurance to complete this workout. There is a lot of lower-body strengthening and spinal mobility and few new and advanced poses. It lasts for 50 minutes and expect to feel the burn!

Day 4, The Fix Workout: The reason yoga is so effective is that it targets all areas of the body. I find it the most addictive training you can do. This is because no session is the same and impacts your body differently. The fix is a 45 minute full body workout that is very challenging. Also the more you do the workout you will notice the different way it affects your body. This workout includes many strength building and flexibility poses and combinations. It will provide a full body, full spectrum workout. The workout consists of lots of upper body, back and forward bends. It also includes many lunges and squats as well core exercises. If you are looking to build muscle, core strength, endurance and flexibility, The Fix has you covered.

Day 5, The Perfect Squat: There are many benefits of having a great squat and reliable squatting technique. You will have bigger and stronger legs as well as more core strength and a healthier spine. This workout will build strength for squats by focusing on the lower body and back and core strengthening exercises. You will develop strength, range of motion and endurance necessary for increasing weight in your squats or doing more reps. This workout has some new exercises so expect to be challenged a lot. You’ll develop your strength, activate your muscles, and improve your flexibility with this 62-minute beast.

Personal Training with Dean

Personal Training with Dean provides you extra direction and motivation. Sometimes you need accountability to help you reach your fitness goals. Get everything you need to ensure sustainable, long-lasting results – as quickly as possible. Man Flow Yoga personal training includes a personalized plan. This will be a workout plan based on your specific goals. The plan will take into account your fitness history and levels. You will get two monthly 15 minute video or voice calls with Dean. The purpose of the call will be to review your current training plan and measure progress. Dean will then update or your training program to ensure you stay on track. Throughout the training program you will have unlimited email support and receive regular feedback. Dean will let you know if you are slacking and will help you stay motivated.

Wellness Library

Wellness is an important part of Man Flow Yoga. To achieve your fitness goals it is vital that you take care of your well-being. This means you are following a balanced diet and understand the basics of nutrition. The lifestyle you lead can also impact on whether you stay on track with your fitness. Staying motivated in one of the keys in maintaining a consistent fitness program.


The wellness library has lots of content that covers diet and nutrition, lifestyle and motivation. Dean covers many topics that vary from what you should eat for breakfast to whether yoga can increase testosterone. Much of what he discusses comes from personal experience and if he recommends any product or service you can be sure he has tried them before. The wellness library also includes over 130 MFY shorts. These are twice Weekly Videos that teach you new exercises to keep you engaged and accountable. These are no longer than ten minutes in length and focus on one topic. This could be a specific yoga pose like crow or dolphin. Dean will breakdown the pose and show you the simplest and safest way to do it. Or it could focus on an issue that is popular at the time. Such as fat burning misconceptions or the proper posture for sitting in a chair.

Man Flow Yoga Community​

Did you know that workout programs are more likely to succeed when there is a community element involved? By joining Man Flow Yoga you will be part of an active, inspirational fitness community. This community will provide motivation for you to achieve your fitness goals. You will get accountability and support as soon as you join the program. This community ensures you are dedicated to improving their health and wellness. Members can engage with the community by using the community forum on the website and joining the MFY Facebook group.

To reinforce the importance of the community, Man Flow Yoga has created brand ambassadors. Based in all four corners of the globe, Manbassadors serve as guides or motivational coaches. They help newbies get the most out of the Members' Area, focusing on the following:

  • Helping Members come up with a workout plan
  • Giving members instructions on how to get started
  • Checking in on a regular basis
  • Providing advice on how to do yoga with a busy schedule
  • Sharing motivational posts or recipes in the MFY Community Facebook Group
  • Meet up with Members in different cities and do yoga together

Members can get paired with a Manbassador by taking a quick survey. Manbassadors are not personal trainers so they cannot prescribe you workouts, give you a meal plan, etc. They are there to help motivate you and encourage you!

Alternatives to Man Flow Yoga

Historically most yoga classes available online focus on the traditional yoga aspects. Recently more courses are offering a wider range of services combining yoga with other fitness activities.


This is a very diverse site dedicated to healthy living and an active lifestyle. It has a lot of content, well over a thousand yoga classes. There are also other cardio, HIIT, pilates and strength and weight training classes. You can also find information on healthy living through blogs and videos. The site has a strong social media element. The platform allows you to follow other yogis, specific topics and interact with other people.


Grokker is definitely an up and coming site and has enough content to cover the demands of most yoga and fitness enthusiasts. It is suitable for newbies and experienced users and is great value for money. It compares well to Man Flow Yoga, it is cheaper and there is more content. Grokker offers a 2 week free trial with a personalised program designed and customized to your goals.

Dirty Yoga

If you are looking for a quick, physical yoga workout, Dirty Yoga is a great option. They offer intense, streamlined workouts so you can get back into shape as quick as possible. The weekly workouts vary to ensure you get fitter and stronger in just 120 minutes per week.​The programs are more for someone who hasn’t done yoga previously and focus on fitness.

Dirty Yoga approach is quite refreshing and they are realistic on how yoga can help you achieve your fitness goals. Classes are 30 minutes in length for a down and dirty workout, and you get new classes every Monday, meaning you never have to repeat a class. Classes are typical vinyasa flows: intense, fast-paced, sweaty, and fat-burning. There is plenty of cheeky humor during workouts and on their website.


Dirty Yoga doesn’t offer a free trial but you can get a week's pass for $10. The biggest drawback is that the classes are only viewable for seven days. Once Monday rolls around, last week's classes disappear and you get the new set. This can be frustrating for some people but if you are looking for variety, Dirty Yoga will offer plenty.

Richard Gricius Chicago, Illinois

A little over 5 years ago, at 280 pounds, I decided that I would change my relationship with food and start working out. But I hate exercise. And yoga… Well, I liked the idea of it, but could not stand the prevailing pseudo-religious culture. Or the music. Then I found Man Flow Yoga. Physical & Functional. AND NO GODS CURSED BACKGROUND MUSIC. And here I am, 5 years, 80lbs lighter, and a harrowing cancer treatment/surgery later. Still doing Man Flow Yoga. Still yelling at video-Dean during difficult poses. Man Flow Yoga keeps me flexible when lifting weights, limber when running, and helped me recover from surgery. Plus I actually enjoy it!

Summary of Man Flow Yoga

Man Flow Yoga believes that getting and staying in shape should be a simple process. By doing the right exercises and investing 20 to 30 minutes every other day you will see great results. If your goal is to stay healthy, injury-free and mobile, MFY workouts are exactly what you need.

Yoga isn't a complicated practice but it can be intimadting at the start for men. It is vital to build a strong foundation based on excellent technique from the start.  Man Flow Yoga is yoga for men and women that focuses on the technique above all else. Dean Pohlman always provides clear and detailed instructions which ensures you are always know what you should be doing in each posture. Furthermore whether you are a complete beginner or have been doing yoga for a few years you will always learn more to advance your practice. The focus is on the physical aspects of yoga compared to more traditional styles so you can get the maximum benefit out of each posture. You will understand exactly what each exercise is doing for your body, so you understand the benefit to your functional fitness.

Man Flow Yoga is full of great content. The videos are HD quality and can be downloaded for your connivence. It contains lots workout programs for all levels and experience with new ones being added regularly. The site is well designed, clean, uncluttered and very easy to navigate. You can save your favourite workouts so you can access them easily. The workout library allows to you filter all the videos by time, skill level, target area, fitness focus and intensity level. Membership offers great value with the most costly membership being cheaper than the cost of a single yoga class!

So whether you are competing in a triathlon, being a weekend warrior, playing sports, or playing with your grandkids, MFY has lots to offer. You will build the basics of your physical fitness and see major improvements in your balance, core strength and flexibility. Finally the uniqueness of yoga workouts will result in more body awareness, endurance and better movement patterns. 

Author: Manny

I am an easy going and sociable adventurer. My main hustle is helping run Australia’s number one community marketplace. I am an inflexible Yogi, functional fitness warrior and beginner boxer. I am huge Wire fan and enjoy watching well written film or TV. Woodwork is my latest passion and dream of having my own workshop or just a small toolshed! Currently listening to my favourite community radio station while making dovetail joints.

What is the best fat burning yoga?

Malewellnes What is the best fat burning yoga?

If you looking to shred and burn some extra pounds you should give yoga a try. Fat burning yoga workouts will torch serious calories and can be as effective as many other cardio training and exercises. Many styles of yoga are quite vigorous and when done regularly and consistently will lead to consistent weight loss. There are three styles that offer the best fat burning yoga workouts:

  • Bikram: Hot yoga
  • Power Yoga
  • Vinyasa: Flow yoga

Bikram Hot yoga

Bikram is the most challenging style of yoga and it is not recommended if you are new to yoga. This yoga practice happens in a heated studio of 40.6 Celsius. The sessions last for ninety minutes which is very challenging. Even if you have done yoga before, a good level of fitness is required. The benefits of the heat is that it protects muscles. This allows for deeper stretching with less chance of injury. It also very effective in cleaning the body of many bad toxins.

All these elements make regular Bikram a very effective fat burning yoga workout. You will see consistent weight loss and also feel great after each session. Regular Bikram yoga is for improving flexibility and strength and toning muscle. Additionally, you will also see improvements in your circulatory and respiratory system. Finally it provides an internal massage of the digestive system.

Power Yoga

Power yoga was developed in the USA and is a modern style. It is great if you are yoga practitioner who feels a good workout should involve plenty of sweating! Power yoga targets your metabolism helping to build lean muscle. It is a good fat burning yoga workout as you will burn a considerable amount of fat. Power yoga will include many poses that focus on building your core muscles. So it has similarities to circuit training and challenges you aerobically and anaerobically. The deep abdominal breathing in Power yoga also helps to improve circulation that intensifies fat burning during exercise.

Vinyasa Flow yoga

Vinyasa as a great yoga style for weight loss and long term weight management. It is a great fat burning yoga practice if you are a new to yoga. It is also a very effective fat burning yoga workout if your current level of fitness is not that high. The flow style sees you moving through many poses quickly. Your body will heat up and you will activate many muscles that you don't use in most exercises or workouts. This makes it very effective for weight loss and burning fat.

Fat Burning Vinyasa Workout

Below is a flow workout routine for burning fat: it will to elevate your heart rate, build core strength, and burn major calories. This can be done daily but a good place to start would be to do the following sequence 2-3 times per week.

Warming Up

2-5 Repetitions Sun Salutations

Chair Pose

3 Repetitions - Hold for 8 even breaths then press up to stand

Plank - Side Plank - Chaturanga - Side Plank Progression

Repetitions 3 to 5 each side 

​Step into plank position with your hands shoulder-width apart, wrists right below your shoulders and core engaged. Hold plank for 5 seconds before transitioning to side plank by rolling onto the outer edge of right foot, stacking left directly on top. Extend left arm upwards and hold keeping base arm straight. Hold for 5 breaths then return to plank position, exhale then lower until elbows bend at 90-degree angles; Chaturanga. Inhale, press back up to plank and complete side plank on left side

Downward Facing Dog to Warrior 2, Reverse Warrior &  Side Angle

Move from Downward Facing Dog to Warrior 2 by stepping your right foot forward in between your hands and rotate your left foot so it's flat on the ground and pointing left. Open your torso and arms so right arm is extend in front and left extended behind. Focus on keeping a deep bend in front (right) knee, stacked over heel. Ensure your chest and head are directly aligned over pelvis. Hold Warrior II for 8 breaths, then move to Reverse Warrior, hold for 8 breaths. Transition through to extended side angle and hold for another 8 breaths.

Vinyasa Sequence

Repetitions 3 to 5 times

From Warrior 2, windmill arms to ground and step into plank. The lower to chaturanga moving through Upward facing Dog to Downward Facing Dog. Immediately flow through to Warrior 2, Reverse Warrior and Side Angle then back to Warrior 2. That is one round!

Chair Pose

3 Repetitions - Hold for 8 even breaths then press up to stand

Supine Bicycle

Bring opposite shoulder, not elbow, to opposite knee. Repeat 10 to 20 times on each side. One breath per movement

Crescent Warrior

Hold for 8 breaths

From Downward Facing Dog with hands pressing firmly to the floor, lengthen spine toward ceiling and press heels down into the floor to straighten your legs. Draw shoulder blades back and down toward your tailbone before stepping right forward to your right thumb staying on the ball of your back foot. Sweep torso and arms up while keeping lower belly engaged and hold pose in neutral position.

Crescent Warrior to Warrior III

Hold for 8 breaths

Warrior III to Revolved Half Moon

Hold for 8 breaths

Vinyasa Sequence

Finish with 3 to 5 repetitions 

I hope you enjoyed doing this routine and found it challenging and worked up a good sweat! If you are keen to do more yoga to lose weight or for the many other benefits it offers, I would recommend checking out Man Flow Yoga. It is functional yoga for men that focuses on technique above all else. They have great workouts that focus on the physical aspects so you can get the maximum benefit out of each posture. At the same time, they also teach you exactly what each exercise is doing for your body, so you understand the benefit and the applicability to your everyday fitness.

Using their programs, you build the basics of your physical fitness; flexibility, core strength, balance, endurance, body awareness, and proper movement patterns – which you can apply to any of your physical fitness pursuits, whether that’s competing in a triathlon, being a weekend warrior, playing sports, or playing with your grandkids. Man Flow Yoga has Daily HD workouts, provides a personalised workout program and offer a 7 day trial for $1!

Male-wellness appreciates your comments, feedback and questions on this topic or any others.

Author: Manny

I am an easy going and sociable adventurer. My main hustle is helping run Australia’s number one community marketplace. I am an inflexible Yogi, functional fitness warrior and beginner boxer. I am huge Wire fan and enjoy watching well written film or TV. Woodwork is my latest passion and dream of having my own workshop or just a small toolshed! Currently listening to my favourite community radio station while making dovetail joints.

Yoga for Boxers improves focus in the ring

Yoga for boxers improves focus in the ring

Boxing is not a sport where the athlete can expect to leave the ring unscathed. Many boxers accumulate years upon years of damage by the end of their careers. Boxers bodies can sustain injuries from taking heavy hits while practicing their craft. Even the most experienced, strongest boxer takes a hit or two during a match or suffers injury during practice. Yoga for boxers has many benefits that are both mental and physical.

Yoga might seem like an exercise that clashes with boxing at first glance. But boxing is a sport which requires full engagement of the mind. Yoga helps the boxer stay switched on all the time. Regular yoga will make a boxer stronger and more focused. Yoga helps boxers recovery from training quicker and heal from past injuries. By cross training with yoga, the boxer not only strengthens many muscles centric to the sport. It also improves circulation and lymph fluid behaviour. This will help the boxer's body recover from training or past injuries.

How boxers benefit from Yoga 

The best yoga poses for boxers are poses that focus on the upper body and the core. Yet, over development of any one part of an athlete's physique may result in overuse injuries. Yoga poses will work your entire body like no other practice. When athletes become adept in a sport they develop certain habits. These carry the risk of overusing one muscle group while ignoring the rest of their body. Yoga helps to reduce this risk by engaging the practitioner in poses that teach the body to work as one, fluid unit.

Boxers understand the value of their bodies as a tool and resource in the ring. It is critical that they have balance in diet, training and recovery. It will ensure their continual success and safety in the sport. Some boxers have been lucky and have somehow escaped injury from their sport. But all boxers will experience pain or stiffness of joints so they benefit practicing yoga. Yoga is amazing in helping athletes heal from injuries. It also provides the body with extra protection against future injuries. The art of yoga can teach a boxer balance, posture, and focus, as well.

Yoga poses for boxers

Some of the best poses in yoga for boxers will focus on the arms and core. One of these poses is called the Plank, which instructs the boxer to distribute their weight evenly and hold themselves in a ramrod straight pose for a given amount of time. This engages the core, lights up the arm muscles, and brings the abs into the pose. It teaches the boxer to focus on their entire body while they strengthen it. An important aspect of boxing is concentration and self awareness. A distracted boxer is much more likely to take a hit.

A second pose is the Handstand, which is a challenging pose in yoga. This pose requires the boxer to stand on their hands with their legs balanced above them in the air. This particular exercise mandates that the boxer have a strong core and extreme focus, two essential traits in boxing. It also works the entire body, preventing overuse injuries in the future.

The last pose we'll mention here is the Warrior II. The boxer stands with his or her feet wide apart, the back foot perpendicular to the front, and deeply bends the knee of the forward leg. Their arms stretch out wide at shoulder level, one behind and one ahead of them, and they hold this pose for a given amount of time. It may sound easy, but it definitely engages the core (as well as the quads and the shoulders).

Mental benefits of Yoga for boxer

In addition to the physical benefits of yoga, the practitioner becomes more focused and aware. In yoga form is critical. The boxer will concentrate on their breathing and how their body is responding to poses. In learning to do this boxers improve on their concentration and focus while in the ring. These improvements will help them take less hits and be more apt to predict their opponent's next move. The breathing aspect of yoga can teach the boxer how to pace themselves while training or in the ring. It also improves circulation and detoxification of lymph fluid in the body. This speeds recovery time after training or following an injury.

Boxing Yoga Workout

The combination of boxing and yoga proves that yoga can be for everyone. A yoga workout focusing on boxing will provide cross-condition by improving strength, flexibility, and concentration. BoxingYoga™ has become a popular exercise that people are doing recreationally and competitively to improve their boxing performance and stay healthy. BoxingYoga™ is a powerful yoga-based training system that has the following benefits:

  • Increases whole-body power and strength through emphasising on correct form.
  • Loosens up and counter-stretches tight muscles to help prevent repetitive-use injuries.
  • Teaches how to endure intense postures to improve mental toughness, concentration and focus.
  • Develops body-awareness by concentrating on alignment, coordination and flow.
  • Teaches controlled breathing necessary to improve balance, regain energy and increase stamina.
  • Works as an effective means to reduce recovery time, stiffness and muscle soreness.
  • Provides those new to boxing with an insight into the science behind the sport, its technical aspects and a challenging workout.

A BoxingYoga™ class merges boxing technique with traditional and innovative yoga postures in a 60-minute class format. The four stages of the class are performed over 12-rounds, in one continuous movement sequence to music, with intensity adapted to participants' needs and ability. Checkout the below video to get an idea of what the workout entails

Whether its improving manoeuvrability or lowering blood pressure, there are many benefits of yoga for boxers. We've only mentioned a few key ways that yoga can make a boxer a better athlete and live a healthier life, but they are great points. Yoga can make you a better boxer, one more equipped to win more matches and get more out of your gloves than you've ever dreamed possible.

The BoxingYoga™ Home Workout is available right now on DVD or Download. Follow BoxingYoga™ Co-Founder and Master Coach, Kajza Ekberg in the comfort of your own home as she leads a full-length BoxingYoga™ class, providing clear demonstration and vocal instructions to guide you through the entire challenging 12-round session.

Male-wellness appreciates your comments, feedback and questions on this topic or any others.

Author: Manny

I am an easy going and sociable adventurer. My main hustle is helping run Australia’s number one community marketplace. I am an inflexible Yogi, functional fitness warrior and beginner boxer. I am huge Wire fan and enjoy watching well written film or TV. Woodwork is my latest passion and dream of having my own workshop or just a small toolshed! Currently listening to my favourite community radio station while making dovetail joints.