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Man Flow Yoga 10×7

10 minutes per day. 7 routines per week.

Total Body - Full Body Routine for Strength & Flexibility

Total Body - Full Body Routine for Strength & Flexibility

The first routine from MFY 10 x 7 is a full body routine, appropriately titled "Total Body". In just 10 minutes, you’ll work your hips, shoulders, core, and balance.

Posture - Twists, Hips, & Core for Healthy Shoulders & Posture Improvement

Posture - Twists, Hips, & Core for Healthy Shoulders & Posture Improvement

The second routine from MFY 10 x 7 is "Posture". This routine addresses rounded shoulders, low-, mid- and upper-back discomfort, and even increases energy. Find 10 minutes for yourself!

Spine - Full Body Core Work for Spine & Back Pain Relief

Spine - Full Body Core Work for Spine & Back Pain Relief

When's the last time you did a workout specifically for your spine? Routine #3 from MFY 10 x 7 is "Spine", and even though it's a full-body routine, the exercises are specifically chosen for their positive effects on your spinal health.

Energy - Quick Morning Energy Boost Full Body Bends & Balancing

Energy - Quick Morning Energy Boost   Full Body Bends & Balancing

Routine #4 is "Energy", and we do this primarily by opening your shoulders, strengthening your spine, and balancing postures. This workout is more active than the others, but you’ll feel fantastic when it’s finished.

Core - Core Strength for Healthy Spine & Hips

Core - Core Strength for Healthy Spine & Hips

Did you know your core is more than just your abs? I define core strength as a combination of hip, core, and spine strength and mobility, and this workout addresses all of that - in just 10 minutes.

Hips - Warrior Postures, Squats, & Strap Stretches for Hip Strength, Mobility, & Flexibility

Hips - Warrior Postures, Squats, & Strap Stretches for Hip Strength, Mobility, & Flexibility

Do you know just how important your hips are? Believe it or not, your hips are likely the MOST important determinant of physical fitness. Weak hips lead to back, knee, and even posture problems. Strengthening them prevents injury, improves your performance, and even lengthens your longevity - and that’s exactly the focus of this next workout.

Routine #6 is "Hips", and comprehensively addresses the strength & mobility of these incredibly important joints.

Restore - Relieve Soreness, Release Tension, & Wind Down

Restore - Relieve Soreness, Release Tension, & Wind Down

Do you ever get to the gym and think "it’s not happening today"? Intense exercise isn’t the only thing your body needs. Believe it or not, restorative exercise is equally important. And by taking the time to do restorative work for your body, you’ll actually get stronger in less time. That’s why the last routine in MFY 10 x 7 is "Restore".


What’s the next level with Man Flow Yoga?

Man Flow Yoga is really simple. All 35+ of our structured training programs, workouts, tutorials, and wellness videos are available through the Man Flow Yoga Members’ Area.

These programs and workouts are exclusive to the Man Flow Yoga Members’ Area, and we add new workouts every Monday. We’ve also built an incredible community around the Members’ Area, so you can share experiences, ask questions, and get motivation to do your workouts.

Learn More & Join!


How to Increase Your Motivation for Fitness: FIND YOUR WHY

Determine your emotional reason for wanting to make fitness a priority.

Watch this video to learn:

  • How to find your “why” for fitness
  • What should your “why” include
  • How to utilize your why for constant motivation
#1 Tip to Increase Your Motivation to Workout

How to Increase Your Discipline for Fitness

Understand: Your discipline is nothing more than the sum of your habits. It’s something you develop; not something you do or don’t have.

Want to increase your self-discipline for working out?  Watch this video!

This video teaches you to:

  • Get to the point where working is something you do daily, automatically
  • Strategies and tools to reinforce and reward yourself when you stick to your fitness
  • Things to avoid when it comes to establishing a more healthy lifestyle

Implement this knowledge on a daily basis (one step at a time) to increase your discipline for fitness!


Make Time for Your Fitness

In order to better serve others, you have to make your well-being a priority.

Find the best time for workouts | Make time for your fitness!

I know you’re busy. But for the sake of your family, your career, and your future health, I strongly urge you to make exercise a non-negotiable priority in your life.


More Resources

Need a Mat?

Cork Yoga Mats - Special MFY Edition

We’ve designed and manufactured what we believe to be the BEST yoga mat for men on the market. These are non-slip, grippy, anti-microbial, 100% naturally-sourced mats that are wider, longer, and thicker than typical mats.

Get a Mat Today

The ultimate no‑nonsense guide to yoga

Yoga Fitness for Men

Yoga Fitness For Men was made specifically for men looking to improve their fitness with yoga. This comprehensive, beginner-friendly book is your ultimate tool for learning yoga, starting a yoga practice, and getting results with yoga.

Get Your Copy

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