Man Flow Minis

Man Flow Minis are quick, effective, and fun mini workouts that teach you new exercises, keep you engaged and accountable, and take just a minute or two to complete.

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    Bird-Dog to Awkward Airplane
    • Improves core strength and endurance.
    • Improves proprioception and body control.
    • Helps to strengthen spine and reduce back pain.
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    Deep Breathing
    • Improves cardiovascular ability.
    • Releases tension in shoulders and neck.
    • Helps to relieve stress.
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    Dolphin
    • Strengthens upper body.
    • Improves core strength and stability.
    • Increases shoulder mobility.
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    Long Calf Stretch
    • Helps to relieve tightness in lower legs.
    • Addresses common cause of ankle and knee pain.
    • Improves ankle mobility.
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    Thoracic Whips
    • Improves spinal mobility for twisting.
    • Relieves stiffness in spine.
    • Strengthens core.
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    Calf Raise Hold & Walk
    • Strengthens ankles.
    • Strengthens calves.
    • Improves balance.
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    Deep Squat Twists
    • Improves thoracic mobility (middle and upper-back).
    • Strengthens core.
    • Excellent warm-up for any physical activity.
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    Cobra Rows
    • Strengthens upper back.
    • Improves posture.
    • Addresses the root causes of back pain.
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    High Lunge to Airplane
    • Improves balance and proprioception.
    • Improves lower-body strength and endurance.
    • Improves hip and hamstring mobility.
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    Squat Hold Walk
    • Improves hip strength, endurance, and stability.
    • Improves body control.
    • Strengthens core
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    Standing Twists
    • Improves spinal mobility.
    • Strengthens core in twisting movements.
    • Helps to prevent injury in spine.
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    Standing March Hold to Airplane
    • Improves balance and core strength.
    • Greatly strengthens ankles to help prevent soft-tissue injury in lower body.
    • Improves hamstring flexibility and endurance in lower-body.
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    Deep Squat Arms Overhead
    • Honestly opens the shoulders and upper-body for improved mobility.
    • Strengthens core more than traditional deep squats.
    • Improves lower-body endurance.
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    Wide-Legged Forward Fold Twists
    • Creates space in spine for improved spinal mobility.
    • Strengthens core and spine.
    • Improves proprioception and body control.
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    Spine Strengthener (Cobra, Child’s Pose, Full Locust)
    • Fantastic sequence for strengthening core and spine.
    • Improves lower-body endurance (thighs and hips).
    • Teaches proper core engagement in backbends (less back pain!)
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    Cossack Squats
    • Incredible for improving inner-thigh mobility.
    • Improves ankle mobility and dorsi-flexion.
    • Strengthens hips and glutes.
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    Deep Squats
    • Strengthens lower-body, glutes, hips, thighs, and core.
    • Improves core strength the more you challenge yourself to lean back.
    • The best exercise for your lower-body, hands down.
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    Standing Side Stretch with 1-Leg Balance
    • Opens side-body, shoulders, and upper-back.
    • Improves total core strength – abs, obliques, and spine.
    • Great for warm-up before any activity.
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    Low Plank to High Plank Transition
    • The best yoga exercise for building upper body strength.
    • Helps to build chest, arms, and shoulders.
    • Builds strength for advanced moves like crow pose and handstand.
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    Low Lunge to Low Lunge Backbends
    • Awesome for working deeper into hips.
    • Opens chest and shoulders.
    • Increases balance and proprioception.
    • Great for countering sitting at a desk.
    • Dynamic exercise for increasing hip flexor flexibility.
    • Helps to build strength in spine.
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    Low Lunge with Eagle Arms
    • Great stretch for opening hips and back simultaneously.
    • Helps to create space in thoracic spine.
    • Helps activate core more than normal lunge.
    • Great for after a workout/practice that involves being upright.
    • Good variation to add back-opening element to a lunge.
    • Awesome stretch for countering sitting at a desk.
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    Warrior 1 (Calf Stretch Edition)
    • Great lower-body yoga posture for strength and mobility.
    • Back foot turned in adds a much deeper calf stretch.
    • Stretches hip flexors.
    • Great pose to counter sitting.
    • Improves overall posture.
    • Best if held for a longer time (1-2 minutes).
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    Child’s Pose with Side Stretches
    • Stretches upper-back, spine, and sides.
    • Helps to relieve tension.
    • Improves shoulder mobility by stretching lats.
    • Great for the end of a workout.
    • Good restorative exercise for the evening.
    • Relaxing stretch for shoulders and back.
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    Calf Raises
    • Strengthens toes, ankles, and calves.
    • Helps to strengthen arches.
    • Improves ankle mobility
    • Reduces risk of injury to ankles and knees.
    • Develops balance and proprioception in feet.
    • Great warm-up exercise for any activity
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    Squat Hold (Chair Pose)
    • Builds muscle in hips, thighs, and glutes.
    • Improves endurance in lower body.
    • Strengthens core and spine.
    • Teaches proper hip engagement for squats.
    • Helps to develop core strength by leaning back more in the squat.
    • Great warm-up exercise for the entire lower-body and core.
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    Cobra Lifts
    • Strengthens core and spine.
    • Improves lower-body endurance.
    • Stretches anterior torso.
    • Teaches proper core and lower-body engagement in backbends to protect spine.
    • Adequately prepares core and spine for full-body movements or more intense exercise.
    • Addresses the root cause of spinal pain / discomfort.
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    Plank to Downdog
    • Strengthens upper body.
    • Increases chest and shoulder flexibility.
    • Stretches spine, hamstrings, and calves.
    • Great for doing before sedentary periods.
    • Helps you link your breath and body to improve overall flexibility.
    • Prepares the body for any physical activity.
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    Low Lunge to High Lunge
    • Increases thigh and hip strength.
    • Improves hip flexor flexibility.
    • Improves balance and coordination.
    • Perfectly counters a sitting position.
    • Build overall lower-body strength and endurance.
    • Develop proper muscle engagement for lunges.
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    Standing Backbend
    • Increases core strength.
    • Stretches chest and shoulders.
    • Strengthens neck and spine.
    • Increases mental alertness.
    • Prepares core and spine for proper engagement in exercises with a backbend (deadlift, bent over rows, cobra, etc)
    • Reduces risk of injury to shoulders if done regularly over time.
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    Child’s Pose Squat-Backs
    • Stretches spine
    • Strengthens core
    • Opens hips
    • Relieves discomfort in lower-back from sitting or poor posture.
    • Enables neutral spinal alignment in squats.
    • Teaches you to keep your core tight in squats.

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My goals with these are simple:

  • Show you that being active on a daily basis is not only easy, but fun.
  • Teach you new movements to help you improve your fitness, learn more about your body, and keep your workouts exciting.
  • Keep you engaged with Man Flow Yoga, held accountable, and EXCITED to take positive steps toward better health!