Build a Body That Lasts.
Eliminate chronic back pain. Restore your mobility. Reclaim your physical freedom.
The only yoga program built specifically for men who are “too stiff” for traditional yoga.
This program was built for you if...
- You wake up with a stiff lower back that takes an hour to "loosen up."
- You've had to stop or do less running, golfing, or lifting because of nagging injuries.
- You feel "older" than you actually are because getting off the floor is a struggle.
- You've tried yoga classes but have felt awkward, out of place, or unable to keep up.
- You want clear, instruction focused entirely on physical mechanics.
We Are the Final Deciders of What We Do.
We are a community of growth-oriented men who believe in physical fitness as an enabler to a more fulfilling life; it gives us the physical capability that allows us to spend time with the people that matter, to fulfill the work that’s important, and to have confidence that we’ll live a high quality of life for as long as possible.
Getting older doesn’t mean losing ourselves in the process, or that we have to give up the activities we love. We also refuse to accept the idea that aging comes with chronic pain or loss of autonomy. We adapt and modify, but we don’t give up entirely. We embrace our own personal fitness levels with a combination of curiosity, pragmatism, and humility. Ultimately, we are the final deciders of what we do and don’t get to do.
Man Flow Yoga is a fitness and community that reflects these values and beliefs; one in which we put in time and effort together so that we may restore and improve body function, eliminate pain, be proactive in our health, and continue to grow. We welcome men who feel inspired to do the same.
We are a community of growth-oriented men who believe in physical fitness as an enabler to a more fulfilling life; it gives us the physical capability that allows us to spend time with the people that matter, to fulfill the work that’s important, and to have confidence that we’ll live a high quality of life for as long as possible.
Getting older doesn’t mean losing ourselves in the process, or that we have to give up the activities we love. We also refuse to accept the idea that aging comes with chronic pain or loss of autonomy. We adapt and modify, but we don’t give up entirely. We embrace our own personal fitness levels with a combination of curiosity, pragmatism, and humility. Ultimately, we are the final deciders of what we do and don’t get to do.
Man Flow Yoga is a fitness and community that reflects these values and beliefs; one in which we put in time and effort together so that we may restore and improve body function, eliminate pain, be proactive in our health, and continue to grow. We welcome men who feel inspired to do the same.
Why Standard Yoga Fails Most Men
Most yoga is designed for female bodies that naturally carry flexibility. Man Flow Yoga is engineered for male anatomy—narrower hips, broader shoulders, and tighter hamstrings. We don’t force you into poses; we modify them to build your strength and mobility safely.
Join 225,000+ men reclaiming their physical freedom.
Richard
“The breathing and stretches have eliminated the pain.”
Glenn
“I feel stronger, have better posture, sleep better”
Robin C
“guess who feels better than he has in years!”
Spencer
“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.
More Testamonials
Dave
“I have recommended it to my patients.”
Malcolm
“It has really helped me with muscle tightness”
Nigel
“gradually increasing flexibility in most joints”
Chris
“I recommend this program for anyone with low back pain”
Jim
“It is simple enough for a beginner like me”
Michael
“My knees and back have improved so much”
Sean
“I feel more powerful than ever”
Karim
“I would recommend any guy who wants to try Yoga to try Man Flow Yoga!”
Meet Dean Pohlman
Can’t touch your toes? Dean Pohlman built Man Flow Yoga for you. He transformed traditional yoga into a practical, fitness-driven system focused on building strength, boosting mobility, and eliminating joint pain. Trusted by 200,000+ men, NFL athletes, and Men’s Health, Dean’s technique-focused workouts require zero flexibility or prior experience. Start building a stronger, more capable body today.
Your only workout - or not.
You can use Man Flow Yoga as your main form of fitness, or as a complement to whatever else you enjoy doing. Whether that’s lifting weights, running, recreational sports like golf or tennis or just trying to stay healthy as you get older, we’ve got you covered
Who Is Man Flow Yoga For?
Inflexible Men & "Stiff" Guys
You don’t need to touch your toes to start. We use targeted modifications to help you safely scrub off the rust, restore your range of motion, and move through your day without feeling stiff and restricted.
Fitness Fans & Aging Athletes
Consider this the missing half of your strength routine. We focus on active mobility so you can squat deeper, run without knee pain, and bulletproof your joints to stay in the game for the long haul.
Pragmatic Beginners to Yoga
If you’ve been skeptical of traditional yoga, We take a results-driven approach focused entirely on physical mechanics—giving you clear, actionable cues so you know exactly how to fix your body.
Those Who Want to Reduce Pain & "Fix the Machine"
Stop letting chronic back pain and stiffness dictate your life. These routines are engineered to undo hours of sitting, and help you reclaim a pain-free, independent lifestyle.
Busy Men & Time-Crunched Professionals
Skip the commute! With highly efficient 15-to-30-minute routines, you can build a resilient physical foundation and stay consistent without disrupting your schedule.
Men Seeking a Supportive, Growth-Oriented Community
We believe fitness is an enabler to a better life. When you join, you surround yourself with men who refuse to let age dictate their capability and long-term health.
So, what happens tomorrow?
You have two choices: Go back to the routine that made you stiff, anxious, and achy. Or, join 7,000+ men who have decided to take control. The rust will come back if you stop scrubbing. Join the Community. Keep the mobility.
All-Access Membership – Get the complete roadmap to eliminate stiffness, build resilient joints, and stay consistent with done-for-you schedules.I was on the fence for a couple of years – downloading and deleting the app. It has been over five weeks since I made the commitment and I have no idea why I waited so long. Worth every penny.
The beginner’s videos are super good. Dean’s instructions are easy to follow. I really appreciate the encouraging emails that come regularly.
Just renewed for my fifth year! Love the variety of yoga sessions and how you can choose a level to suit how you currently feel, from light stretching to relaxation to a full body workout. Dean and the team really deliver an excellent service.
I’ve enjoyed the members app and material there. So far, most of what I’ve followed was also available on you tube – where I was a subscriber. I hadn’t seen that material.
Absolutely love this yoga programme! The classes are easy to follow. Dean is a very inspiring and overall calm instructor. I’ve felt more balanced, flexible, and motivated since joining. Highly recommend to men looking to improve their body awareness and mindset!
Man Flow Yoga has been a turning point for me. It’s helped me get stronger, more flexible, and help nagging aches I used to ignore. I like how straightforward and practical the workouts are.
Yoga Engineered for the Male Body. All Fitness. Pragmatic, Results-Driven Programs.
Eliminate Soreness and Stiffness. Programs designed for men.
Erase nagging lower back pain and regain your mobility so you can move freely without feeling like a “tin man.” Fix your body, get rid of pain, and improve posture. Combine with your weight training, running, and other workouts.
Workouts for the new & inflexible.
Workouts for the new & inflexible. Scrub Off the Rust.
Build a Body That Lasts. Tutorials, Motivation & Lifestyle.
Drop pounds and build functional muscle with “challenging but doable” routines that leave you feeling energized instead of broken. Learn proper technique, modifications, and more. Lessons on motivation, consistency, & living a healthy lifestyle.
Daily Accountability & Support
Unlock the mobility needed to squat deeper, run without knee pain, and complement your strength training so you don’t have to quit the activities you love. Stay in the Game. Daily Accountability & Support
Your Workout, Anywhere.
Our yoga routines for men are accessible anywhere you are, on iOS, Android, Roku, AppleTV, & FireTV.
Health & Fitness
The Better Man Podcast
Dean Pohlman
We also have 4000+ 5-Star reviews on Amazon from our other yoga training tools, including best‑selling books, DVDs, premium yoga gear, & more!
Recent Blog Posts
FAQs
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.
- 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.
- Yoga helps with stress relief and mindfulness, which can curb stress-eating or other unhealthy practices that lead to weight gain.
- 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!
More FAQs
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.
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!)
