Category Archives for "Yoga"

Gain a competitive advantage with Yoga for Sport

malewellness_Gain a competitive advantage with Yoga for Sports

Yoga for sports 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 article we will introduce what yoga for sports is, what are the benefits and how yoga can improve physical and mental strength. It will also introduce the fundamentals of yoga for sport, how to prepare for yoga and do it safely. Finally it will detail yoga for sport 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.

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 Sports 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. 

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Yoga for Sport 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 sport 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.

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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.

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The fundamental of Yoga for Sport

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

Breathe

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. 

Feel

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.

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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.

Core

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.

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Balance

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.

Posture

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.

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Safe Yoga for Sport

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.

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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.

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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 Sport 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
  • In season/ recovery program
  • 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
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    Core and Balance Yoga: 3 times a week
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    Daily Meditation
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    Your regular training program

Yoga for Sport 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. 

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 Sport works

Yoga for sports offers athletes a competitive advantage in a number of 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.

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

Content

Membership

Price

Testimonials

Videos

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.

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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 and fitness. 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.

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Member Benefits

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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.

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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:

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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.

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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.

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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.

Grokker

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.

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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.

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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 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 is 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. 

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.

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.

Yoga Poses for Tennis Players: How do Yoga and Tennis go Hand in Hand?

Yoga poses for tennis players

Tennis is a great competitive or social game that keeps you fit. It is a game you can play and enjoy for many years. But playing on a regular basis can be tough on your body. It is a game that challenges you mentally and requires the body to be flexible and strong. Yoga and tennis can go hand in hand to improve your whole game. There are many yoga poses for tennis players that will improve all their movements on the court. The main elements of yoga that can enhance your tennis game are:

  • Build balance and symmetry
  • Develop mental focus
  • Enhance flexibility and stability
  • Improve range of motion
  • Aids recovery and regeneration

Build balance and symmetry

The nature of tennis means most players are either right-side or left-side dominant. This can cause imbalances in the upper body and spine. If the imbalance is not addressed they can lead to injuries. Yoga poses for tennis players help maintain muscular symmetry and improve their balance. You alternate between left and right so you identify which is your stronger side. Yoga allows you to work on all the imbalances in your body in a safe environment.

Develop mental focus

Many tennis games are won or lost in the head. By developing your mental focus you will be able to remain calm in tough scenarios. To achieve a mental edge in the game yoga teaches you the technique to control your breathing. With the help of 'pranayam' you are able to relax your mind before the onset of a tough match. Pranayam also helps improve your cardiovascular strength and increases your blood circulation. When you are completely relaxed, you are completely aware of all aspects linked to the game.

Enhance flexibility and stability

Tennis is a game of multiple plane movements. There is an intensity to gain position before executing a swing. It requires a high level of agility, speed, balance, stability, coordination and power. Yoga poses for tennis players will enhance flexibility and stability. Slowing down the tempo allows for better mindful muscle recruitment. Repeating these movements in yoga allows for precision in execution while on the court.

Improve range of motion

Tightness in the shoulders is a common complaint of tennis players. Restrictions in other areas of the body such as the ankles and hips can negatively impact performance. The deep stretches of many yoga poses for tennis players can improve flexibility and range of motion. A dynamic yoga workout will benefit all tennis players game. It will improve all their movements on the court, increasing net presence and poaching ability.

Aids recovery and regeneration

Tennis’s dynamic nature means rest, regeneration and recovery through yoga is essential. Intense engagement in sports can be a huge strain on the body. So it is important to balance that with rest and recovery. Restorative yoga helps tennis players recover faster from any particular strain. Yoga poses for tennis players elongates the muscles spent so long contracting, so it is a great counteraction.

Best Yoga Poses for Tennis Players

The best yoga poses for tennis players focus on increasing mobility, muscular balance and balance in the spine. Yoga poses for tennis players should develop stamina and core strength. The poses will promote full body co-ordination. Symmetry on both sides of the body will lessen the chance of injuries.

Triangle Pose - The extended triangle stretch is suitable for providing flexibility to your body. It stretches your spinal column, hips, hamstring, shoulder and chest area and improves body 'co-ordination'. This is an excellent yoga pose for tennis players in relieving pain in the lower back region.

Tree PoseThis yoga pose for tennis players is great for stretching hips, calves, hamstrings and the spinal column. It builds strength in the ankles and calves, and helps to remedy flat feet. It also improves body balance and helps in the co-ordination of various muscle groups.

Pigeon Pose - This yoga pose for tennis players offers a deep hip opening. Use your core strength to keep your hips level. Feel the stretch in the quadriceps and hip flexors on the side of the leg which is pointed back. Hold the pose longer for restorative benefits and to calm the mind.

Supine Twist - This pose is great for opening the shoulders. Remember to press your shoulders into the mat, as you drop your knees to one side. It will stretch the muscles around the spine and increasing circulation to the spine. It is also another pose for tennis players to hangout in. You can focus on your breath and tune into your body.

Cow Face Pose - A great pose for stretching the outer hips and the shoulders and arms at the same time. This asymmetrical pose will allow you to feel the differences between the two sides. A yoga pose for tennis players that improves range of motion and stretches the rotator cuff. You can also do it with tennis racquet.

Yoga poses for tennis players helps to enhance flexibility and stability. They help balance your core muscle groups and ensure that you achieve a better body balance. Yoga poses for tennis players ensure the development of stamina and achieve symmetry on either side of the body. The poses will strengthen your lower body and ensure that you are always full of energy. Finally, yoga helps tennis players to achieve full body co-ordination and prevent sport-related injuries.

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

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