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Beginner, Non‑Spiritual
Yoga Fitness For Men.

Follow a program. Learn yoga. Get results.

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Is Man Flow Yoga for you?

The 5 “paths” we’ve developed for our Members

Learn More about Home Yoga Program for Physical Training
Low-Impact Bodyweight Exercise for Strength
Learn More about Yoga For Athletes
Learn More about Injury-Prevention & Rehab
Learn More about Deepening Your Yoga Practice

Click here to learn about each path

New Workouts Released Every Week

This week (8/19/2019)
Easy Stretching, Flexibility, & Pain Relief for Knees

Upper Body Home Workout Back pain relief - Bulletproof Your BackFix Bad Posture - The Posture FixBeginners Yoga for men - GuyogaPower Yoga - Yoga Body

See My Training Programs

I combined my experience as a competitive athlete with my passion for yoga.

I combined my experience as a competitive athlete with my passion for yoga to create Man Flow Yoga

Learn the MFY Story

Get better results in less time

Man Flow Yoga Testimonial - Kevin Lehoe

After a few weeks of MFY, the pain in my knees & lower-back has pretty much gone away. My entire body feels way better.


I workout regularly and play soccer, but I was having quite a bit of lower-back and knee pain. Honestly, after only a few weeks in I started to realize all of the muscles that I never really activated before (hips, glutes, abs). Its crazy, I started to actively think about using those muscles for even basic everyday movements.

I feel like I haven’t even scratched the surface with yoga and where I can take my body.

Kevin Lehoe

Weightlifter &
Soccer Player

Man Flow Yoga Testimonial - David Cotton - Runner, Retired USAF Brigadier General

After many years of injury from running, Man Flow Yoga is what keeps me going and allows me to continue doing what I love.


Recently I was able to complete a half-marathon, which I had not done in the past 7 years. Yoga is now part of my daily routine. And makes me feel generally better. After joining one of Dean’s challenges, I’ve lost 11 pounds, and am now the basic general build and weight that I was in my 30s – something I didn’t expect, since I’m in my 50’s!

David Cotton

Endurance Runner,
Retired USAF Brigadier General

Man Flow Yoga Testimonial - Leila Fahim - Avid Rock Climber

When I first tried Man Flow Yoga, the workout flew by, it was easy to follow, and I felt that I had finished a great workout.


I used to hate yoga, I could never follow along with their instructions because they would use these sanskrit terms that I didn’t know the meaning of, and I would get bored with the lack of intensity.

After a few weeks of Man Flow Yoga, I noticed that I had better posture, faster recovery time, and it helped me to become stronger rock climber as well!

Leila Fahim

Former Body-builder
& Avid Rock Climber

Ready To See Results?

See More Success Stories


What are the benefits of yoga for men?

The main benefits of yoga for men are increased strength, increased flexibility, improved balance, and improved body awareness. It also helps with breathing, breathing awareness, and mindfulness. There are countless other proven benefits as well, including weight loss, improved sleep, improved posture, relief of back pain, relief of joint pain, recovery from back injury or surgery, injury-prevention, as well as mental benefits of yoga such as stress relief, decreased anxiety, and being more calm. A good resource to learn more about the proven benefits of yoga (and not the unproven nonsense) is The Science of Yoga by William J. Broad.

Does yoga help you lose weight?

Everybody is different, and while many people use yoga for weight loss and use yoga to burn fat, there are many other factors at play. For best weight loss results, a yoga for weight loss program should be combined with (1) healthy eating (diet), (2) high-quality sleep (usually 8 hours per night), (3) consistent stress management, and (4) certain supplementary exercises, like cardio and strength training. That being said, doing yoga regularly helps you be more mindful of your health and your fitness, and it should help you lose weight if you also improve your diet and sleep.

Does yoga burn calories?

I can’t speak for all yoga workouts, but Man Flow Yoga workouts with a 4 out of 5 or higher have been proven to burn 700-800 calories in just one hour. This all depends on the amount of focus you put into the exercises. If you are doing the postures passively, you probably won’t burn 800 calories in one hour. But if you’re doing them actively and follow along to the instructions, you will burn a high amount of calories – especially when compared to a typical yoga class.

How often should you do yoga?

You don’t have to do yoga every day in order to get the benefits, but you should do yoga at least 2-3 times per week, usually for 20-30 minutes per session at a minimum. Our recommendation is that you try to do 100 minutes of yoga per week, and you can space that out however you want. Man Flow Yoga has hundreds of at home workouts for men that are effective and safe.

Is yoga enough to keep you fit?

For most people, yoga for fitness is enough to keep you fit. There are tons of physical benefits of yoga, but when combined with a healthy diet and good sleep, an effective, fitness-centric yoga program helps you build muscle, improve body balance, increase strength and flexibility, and improves your overall wellness. However, I do recommend adding pulling or rowing exercises in order to keep your shoulders healthy, or you could risk injury. If you are looking to build significantly more muscle mass or improve your performance for sports, you should also do sport-specific training and resistance training.

Can you build muscle with yoga?

Yes, yoga, especially some yoga poses in particular, will build muscle. It will build more muscle for some and less for others, depending on fitness history, fitness experience, and genetics. Either way, if you’re looking to build muscle with “power yoga”, yoga is extremely useful for indirectly building muscle as well. A yoga for strength program will help support healthy, functional muscles, prevents injury, and improves longevity; and when combined with other muscle-building activities, such as weight training, bodyweight exercises, HIIT, sprinting, or other similar activities, can help you build even more muscle.

I'm not flexible, are there beginner yoga poses?

Absolutely! We probably have the best beginner yoga program on the Internet. This is one of the biggest concerns from people who have not done yoga before. Yoga helps to increase your flexibility; it does not require you to be flexible to start. That’s how I started yoga…inflexible!!!

The main issue is that most yoga instructors or online based yoga classes do not provide the modifications are appropriate postures for beginners who are not flexible. Man Flow Yoga is different, and shows beginners the modifications and yoga postures for beginners they need in order to do the pose in a way that works for their bodies and receive the intended benefits of the pose. Man Flow Yoga has tons of beginner yoga workouts with gentle yoga stretches.

Is lifting weights and yoga a good idea?

Yes! Yoga and weight training is a fantastic combination of exercise. Yoga for strength and flexibility will help your flexibility & mobility, increase strength in your stabilizing muscles, improve balance, and aid with recovery; while weight training helps you build more muscle mass and develop strength. The two build strength in different ways, but you will get better at both yoga and weight training if you include both activities in your weekly workout routines.

Do I need to lose weight before I start? Do you have yoga for overweight guys?

Nope! In fact, beginner yoga is a great form of exercise if you have excess weight, since traditional exercise may be too stressful on your joints when you are overweight. Yoga helps you establish a strong foundation of strength and mobility, and will also help you lose weight in the process – when combined with healthy eating (diet) and adequate sleep.

How is yoga different from stretching?

Stretching (passive stretching, as well as active stretching) is just one part of yoga. Yoga also involves (1) isometric exercises that build strength and mobility (poses/postures), (2) slow-moving, dynamic exercises that help build body awareness and control, (3) an emphasis on breathing to help you improve your body-mind connection, (4) balancing postures to help you develop your strength and improve balance, and (5) a much greater emphasis on proper technique. Stretching is casual – it’s something you can do while watching a TV show without too much focus. It helps you release muscle tension, lengthens muscles, and relieves joint pain – but it has no lasting effects.

The benefits of stretching go away within a day. Yoga for beginners and the experienced, on the other hand, has much more long-lasting benefits. It improves your focus, increases flexibility and mobility, builds strength, improves balance, increases mindfulness, and much, much more. It involves much more focus – it is something you are completely involved in and demands 100% attention.

How is Man Flow Yoga different from other types of yoga?

Man Flow Yoga is its own category of yoga, an alternative yoga, if you will. It is a 100% fitness-focused approach to yoga, and involves none of the traditional spirituality you’ll find in other online yoga classes or yoga studios. The workouts emphasize proper technique, tell you what you should and should not be feeling in your body, and explain the benefits of each posture. Workouts are also constructed in a way that helps you build more muscle and get a more effective workout in less time. Emphasis is placed on active mobility (and not passive stretching) to help improve functional range of motion.

It’s easier for people new to yoga and men (and women) who consider themselves inflexible, and provides yoga modifications to make the poses work for people who aren’t as flexible as a yoga instructor. Structured programs deliver specific results, to deal with specific issues such as back pain, posture improvement, performance for running, injury-prevention, and so on.

To sum it up, Man Flow Yoga is fitness-centric, non-spiritual yoga created to help you achieve your fitness goals. Traditional yoga is a part-spiritual, part-fitness, and usually does not address specific fitness goals.

Am I too old to do yoga? Do you have yoga for Seniors or yoga for older men??

You’re not too old for yoga. When it comes to exercise, yoga is one of the most approachable, joint-friendly, beginner-friendly forms of fitness – when practiced safely with proper technique, and the appropriate modifications. If you’re older and starting a yoga program, keep in mind that you’ll typically be less flexible, have less muscular endurance, and less balancing ability than your younger peers. But don’t worry – Man Flow Yoga is appropriate for people who are in their 30s, 40s, 50s, and beyond.

We have hundreds of members in their 60s, and even people in their 70s and 80s. And, it’s exactly for the aforementioned reasons that older people SHOULD practice yoga. Building strength is essential for bone density. Flexibility is important for joint health and functional movement. Balance helps build strength and great for injury prevention. We’re even working on a Chair Yoga for Seniors DVD!

How long are typical workouts?

Typical workouts on manflowyoga.com last 20-35 minutes, but we have workouts of all lengths, from 10 minutes all the way up to 60 minutes or more. Most yoga workouts at a studio last 60 minutes, but we recognize that most people don’t have time for that, which is why our workouts average about 30 minutes. Most of our workouts incorporate yoga poses for beginners.

What do I need for home yoga?

A home yoga practice is easy and requires minimal equipment. All you need is a yoga mat, a block, and a strap. If you don’t have a block or a strap, then you can use a stack of books and a belt or dog leash.

How do I get started with Man Flow Yoga?

The best way to get started with Man Flow Yoga is to join our Members’ Area and watch our yoga videos for beginners or structured programs based on your fitness goals and experience. You’ll get access to all of our structured workout programs, workouts, tutorials, pose guide videos, and entry into the exclusive Man Flow Yoga Community group on Facebook. Click here to learn more about the Man Flow Yoga Members’ Area.

Can I get started for free?

Free yoga? Yes! We have a FREE 7-Day Intro Program that helps you learn postures, understand the benefits, and begin to integrate yoga into your daily life. We’re told that we have the best yoga videos for beginners on the internet. Click here to sign up for our FREE 7-Day Intro today (no credit card required!)