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Become More Flexible & Build
Strength With Yoga For Men

Reduce or eliminate back, neck, shoulder or knee pain Workouts of all durations (10 to 60 minutes) Beginner friendly and modification for inflexible men Accountability features to help you be consistent Relieve joint pain from inactivity, sitting at a desk or other workouts Smart TV accessibility

  • Reduce or eliminate back, neck, shoulder or knee pain
  • Workouts of all durations (10 - 60 minutes)
  • Beginner friendly and modification for inflexible men
  • Accountability features to help you be consistent
  • Relieve joint pain from inactivity, sitting at a desk or other workouts
  • Smart TV accessibility
NFLPA Reward Partner

4.9/5 Stars From 1,020 Reviews on Trustpilot

Yoga Workout Programs Made For The
Male Body. All Fitness. No Spiritual.

Programs designed for men.

Fix your body, get rid of pain, and improve posture. Combine with your weight training, running, and other workouts.

Workouts for the new & inflexible.

Poses & modifications for beginners. Emphasis on
proper technique; zero spirituality.

Tutorials, Motivation & Lifestyle.

Learn proper technique, modifications, and more.
Lessons on motivation, consistency, &
living a healthy lifestyle.

Daily Accountability & Support

Accountability emails & features for consistency. Inspiration & support from our community.

Who Is Man Flow Yoga For?

Inflexible Men

These workouts are made for guys who aren’t flexible. They help you loosen up slowly and improve your flexibility.

Fitness Enthusiasts & Gym Goers

If you already work out, adding yoga will make you stronger and more balanced, helping you stay injury-free.

Beginners to Yoga

Our workouts are easy to follow and focus just on the physical stuff. No spiritual BS. It’s a good starting point if you’ve felt unsure about yoga before.

Those Who Want to Reduce Pain

Our exercises target pain and help fix bad posture. They’re great for sorting out aches and getting you back in line.

Busy Men

You can do our yoga anytime, anywhere – on your phone, TV, or computer. It fits easily into a busy life.

Men Who Want a Supportive Community

Join us and meet other guys who are there to support you and keep you accountable. You’ll get workouts and maybe, a bunch of new friends too.

Trusted By 185,000+ Men


“The breathing and stretches have eliminated the pain.”

Started 3 weeks ago at the beginner level Breath Series. I’m a 70 year old man, packing too much weight and working at a computer 5 days a week. Had sciatica on the left side and had trouble standing straight or walking without pain. The breathing and stretches have eliminated the pain.


“I feel stronger, have better posture, sleep better”

I feel stronger, have better posture, sleep better, learning good habits, finding muscles I didn’t know I had, and becoming more body aware. I can feel it in my body when I miss a day now. It has been a real bonus for my life so worth the effort, time, expense.


“I have recommended it to my patients.”

Such an incredible resource. I use it regularly myself and I have recommended it to my patients. I have been using Dean’s post run cool down stretches for the past year after I run every time except once last week when my plan got interrupted. The next day my 59 year old knees were sore and I couldn’t figure out why until I remembered that I’d missed my time with Man Flow Yoga.

Robin C

“guess who feels better than he has in years!”

As a guy in his 60s never having done yoga I was a little sceptical. Well, guess who feels better than he has in years!


“My knees and back have improved so much”

I have been searching for a workout regimen that I could stay with for years, and Man Flow Yoga is it. I was having issues with my back and knees for probably 10 years. It was hard for me to get to the gym because of my lifestyle. Since starting about 1.5 years ago, I have gotten to where I use MFY 5 days a week. My knees and back have improved so much, it is hard to describe here. I have lost weight and sleep better as well. For guys reading this – if you’re on the fence about yoga or have not done it before, this is a great program. You get the benefits of stretching and will work up a sweat from strength training as well. It’s great for all levels, too.


“gradually increasing flexibility in most joints”

I’ve greatly increased lower back strength, and am gradually increasing flexibility in most joints throughout the body. There are many programs, and being able to switch focus as “life happens” can be really useful.


“helped me strengthen my core and eliminate my back pain”

Man Flow yoga has helped me strengthen my core and eliminate my back pain almost entirely. I would recommend to anyone who is dealing with back pain and wants to get their life back.


“It is simple enough for a beginner like me”

As a 69 year old, overweight, out of shape man, I have found using this program to be fantastic. It is simple enough for a beginner like me, yet I’m certain that it is challenging for all levels. Over the past several months, between diet and the beginning level programs here, I have dropped 35+ pounds and have greatly reduced the back and hip pain that I have experienced. I highly recommend this program!!! Thank you!


“I feel more powerful than ever”

Manflow Yoga is incredible. I have progressed so much more than I had in 8 months of Peleton yoga. The workouts are well thought-out and each has a different focus. I also think that a program taught by a man and designed for men is great because he recognizes that some typical yoga poses don’t work very well (or comfortably) for the male anatomy. An important difference. My strength, mobility and posture has improved so much. I feel more powerful than ever and my balance and mobility have massively improved as well.


“I recommend this program for anyone with low back pain”

I’m recovering from 2 bulging discs in my lower back. I have a “spondylolisthesis” (L5, lowest vertebrae, is permanently shifted forward) which causes instability in my spine. I used to be a competitive snowboarder and wakeboarder. Switching to a job sitting at a desk 8-10 hours a day while still lifting weights caused the discs to bulge. Now for the last few years my low back will “flare up” pinching a nerve in my hip causing me to limp or when really bad I’m stuck in bed as my legs can’t bear weight. I’m telling you all this as I was ruined as I was afraid to go back to the gym or do sports for fear of irritating my low back. I’ve seen Chiros and Physical Therapists with no permanent solution. I’m on Week 4 of Bulletproof Your Back without a single flare up from the exercises. I feel my core strengthening and i have more body awareness when doing the routines and throughout the day while I work. I keep my core engaged and am back to normal physical activity without pain. I recommend this program for anyone with low back pain or bulging discs.


“I would recommend any guy who wants to try Yoga to try Man Flow Yoga!”

Although I had tried Yoga classes before, I never pursued it as a regular form of exercise. At the advice of my chiropractor, I started doing yoga more often, using free YouTube videos as my source. I found Man Flow Yoga videos on YouTube and after trying a few, I joined MFY by using the 7-day trial. After just a few days, I signed up as a member and could not be happier. I would recommend any guy who wants to try Yoga to try Man Flow Yoga! You will not regret it!


“It has really helped me with muscle tightness”

I have been doing the Beginner FUNdamentals workouts for the past few months. It has really helped me with muscle tightness, especially in my lower back due to working a desk job. Would highly recommend.

Your Workout, Anywhere.

Our yoga routines for men are accessible anywhere you are, on iOS, Android, Roku, AppleTV, & FireTV.

Our yoga workouts for men help you work toward your fitness goals, be consistent with your workouts, and build confidence in your fitness.

4.9 Stars on Apple Podcasts

Health & Fitness

The Better Man Podcast

Dean Pohlman

4.9 • 125 Ratings
The Better Man Podcast is a podcast redefining what it means to be better as a man. In it, we’ll discuss how to balance success with our overall well-being, take on a more comprehensive understanding of fitness to include our physical, mental, and emotional well-being, and strive to align our actions with who we are at our cores. We can be successful and proud of who we are without sacrificing our core values or our well-being.

We also have 4000+ 5-Star reviews on Amazon from our other yoga training tools, including best‑selling books, DVDs, premium yoga gear, & more!

You can read more about our unique
approach to yoga for men on our 

About Us page or our Blog.

Recent Blog Posts

4.9/5 Stars From 1,020 Reviews on Trustpilot


The main benefits of yoga for men are strength building, increased flexibility, improved balance, and greater 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 the mental benefits of yoga such as stress relief, decreased anxiety, and being more calm. There are two resources in particular that do a good job of explaining the benefits of yoga for men, both by Dean Pohlman (yours truly):

And check out our men’s yoga blog to learn more.

Yes! Yoga has been proven to help you lose weight, and for multiple reasons.

  1. Yoga is exercise, and exercising on a regular basis helps you lose weight. Not just because of calories burned, but because exercising regularly causes you to think about your health more frequently, and to make healthier decisions.
  2. Yoga helps with stress relief and mindfulness, which can curb stress-eating or other unhealthy practices that lead to weight gain.
  3. Yoga – when practiced with an emphasis on strength – can help you build muscle, and this helps you burn more calories when you are at rest by increasing your basal metabolic rate. (Not all yoga helps to build muscle though, which is why Man Flow Yoga is extremely effective in this regard.)

That being said, everybody is different, and depending on your genetics, stress, and many other factors, results vary from person to person. It should also be noted that not all yoga for men is the same, but Man Flow Yoga has been proven to help you lose weight and build muscle through its strength-focused approach. For best weight loss results, a yoga workout 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.

I can’t speak for all yoga workout programs, but Man Flow Yoga workouts with a 4 out of 5 level 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 an intense workout actively and follow along witho the instructions, you will burn a high amount of calories – especially when compared to a typical yoga class. If you’re interested in whether or not yoga burns calories because you’re trying to lose weight, I encourage you to change your way of thinking. The amount of calories you burn during a workout doesn’t really matter in the overall scope of weight loss. That’s because you’re never going to outtrain a bad diet. And if you burn a lot of calories during your workout, your body is going to want to consume more calories to make up for those lost calories, and overeating and overindulging is where people really tend to gain weight. Exercise is not a punishment for what you ate. It’s a celebration of what your body can do.

Yes, all of our 350+ workouts have closed captions. This means everyone can follow along and enjoy the benefits of yoga for men. All our videos are easily accessible and offer clear instruction to help you get a great practice. If you’re looking to improve every area of your fitness and start a new healthy routine, then check out our courses!

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. If you’re looking for a program with a schedule of workouts, including recommended frequency and how to fit it into your other programs, Man Flow Yoga has hundreds of at home workouts for men that are effective and safe. I’ve already written a comprehensive blog on this topic, and you can view it by clicking here: How often should you do yoga? (Blog)

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.

Yes! Yoga helps you build muscle, both directly and indirectly. Some poses in particular are more effective at building muscle than others, while other poses help to indirectly build muscle by improving flexibility, mobility, and decreasing recovery time. “Power yoga” is another popular form of yoga for building muscle, but it can only build muscle if you’re challenging yourself and reaching the point of fatigue. Our yoga for strength programs help you build muscle directly by increasing strength and endurance, but also indirectly by improving your muscle activation, increasing flexibility & mobility, correcting muscular imbalances, preventing injury, and facilitating faster recovery; 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.

This is one of the biggest concerns from people who have not done yoga before, but it doesn’t have to be. Yoga helps you increase your flexibility; it doesn’t require you to be flexible. The problem is that most yoga classes are structured in a way that makes it impossible for people who aren’t flexible, and don’t have yoga experience – but Man Flow Yoga isn’t like that. Most yoga instructors or online based yoga classes don’t provide the modifications or appropriate postures for beginners who are not flexible. Man Flow Yoga, on the other hand, teaches you the modifications and postures for beginners you need to do the pose in a way that works for YOU, instead of somebody who is more flexible and more experienced. This way, you can get the same benefits as somebody more flexible. 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. Man Flow Yoga in particular also helps to develop improved muscle engagement (aka body awareness, mobility, motor control, etc), which allows you to increase your overall strength potential by increasing muscle fiber recruitment. The bottom line is that yoga and weight lifting help to 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.

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. However, I should caution that most types of yoga do not provide modifications for people who are overweight, and many of the postures that you do in a typical yoga class can be uncomfortable, ineffective, or downright painful. Man Flow Yoga provides modifications to help make the poses more accessible for people who are overweight. We even have yoga workouts for people who are overweight in our workout library, which you’ll find in our Members’ Area.

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 are mostly temporary. A good strength and mobility-focused yoga program – even one that is yoga for beginners – 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.

Man Flow Yoga is 100% fitness-focused. The yoga workouts and programs we make our designed to be as effective as possible in order to increase your functional fitness and improve your longevity. The workouts emphasize proper technique; what you should and should not be feeling in your body, proper alignment, modifications for people who are inflexible, and explain the benefits of each posture. Workouts are focused on helping you build muscle and increase your strength, in as little time as possible. (Most of our workouts are 25-30 minutes.) We also emphasize active mobility (instead of passive stretching) to help improve your functional range of motion. It’s easier for 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.

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!

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.

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.

The best way to get started with Man Flow Yoga is to join our Members’ Area. From there, you can choose a yoga program based on your goals, follow a set schedule of workouts, and get noticeable results within your first month. We have a Launch Guide to help you get started, which includes choosing a structured yoga program featuring follow-along yoga videos for beginners, based on your fitness goals and experience. Once you join, 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.

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!)

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