Get Relief from Back, Spine & Sciatic Nerve Pain In as Little as 7 Minutes Per Day (it’s 100% FREE)

Designed specifically for Men 40+ of ALL fitness levels. Get relief on DAY ONE!

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Bulletproof Your Back Phase 1

Quick Program Summary

It’s Easy – Anybody can do these exercises. You don’t need any experience to participate. Modifications are provided for every fitness level.

Exercise in Confidence – You’ll understand proper technique. We explain what you should and should not be feeling in your body, and how each posture affects your fitness. You’ll be confident that you’re doing each pose correctly.

Complement Existing Programs – If you’re already working out on a regular basis, you can easily add these stretches & workouts to your existing program. This won’t just help you fix your back pain – it’ll improve your performance in what you’re already doing and help you hit new PRs.

No Gym Equipment – The only thing you need for this workout is your body and a few square feet and you’re all set!

Minimal Time Investment – The first week of workouts are just under 10 minutes in length, and eventually progress to an average of 20 minutes per workout.

When can I expect results?


No, seriously. These workouts help to immediately relieve the symptoms of back pain, so you’ll feel better right after completing the workouts (maybe even during them, too). Addressing the root cause takes a little longer, but you can expect to notice significant increases in your strength, mobility, and overall physical feeling by the end of your first month – as long as you’re sticking to the schedule.

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The Bulletproof Your Back Program Guide:

A printable PDF guide including the entire schedule of workouts, descriptions and thumbnails of each workout, and advice on how to use the supplementary workouts with the program.

7-Minute Back Pain Relief:

A quick routine to immediately relieve back pain and help you get on with your day.

20-Minute Nighttime Routine:

A relaxing, deep stretch session to relieve tension in your spine, hips, back, and shoulders, to get you ready for the best night of sleep you’ve ever had.

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We’ve Helped Over 128,028 Men Get Relief From Pain & Reclaim Their Freedom of Movement




Dean Pohlman is an E-RYT 200 certified yoga instructor and the founder of Man Flow Yoga. Dean is widely considered to be an authority on Yoga for Men. He has worked with physical therapists to create yoga programs for back health and spinal recovery. His workouts and programs have been used by professional and collegiate athletes, athletic trainers, and personal trainers; and have been recommended by physical therapists, doctors, chiropractors, and other medical professionals.  

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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.

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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