90 Days to Flexible Yoga Program: Flexibility Program for Beginners & Athletes

90 Days to Flexible Yoga Program: Flexibility Program for Beginners & Athletes

I’m super excited to announce the release of my latest yoga workout program: 90 Days to Flexible.

“90-Days to Flexible” is a 12-week guided flexibility program with series of workouts focused on increasing flexibility in your hips, spine, and shoulders, perfect for beginners or those looking to integrate more flexibility work into their existing workout programs. And although it’s flexibility-focused, you’ll get plenty of strength and mobility work, too!

The main goals of this program are to:

  1. Increase flexibility in your spine, hips, and shoulders
  2. Help you get rid of joint pain or other aches and pains caused by tight muscles
  3. Lower your risk of preventable, soft-tissue related injury
  4. Relieve physical [and mental] stress


Who Is “90 Days to Flexible” For?

This program is great for:

  • Guys who are intimidated by yoga, and want a program that matches their flexibility and beginner’s knowledge
  • Guys who want to keep up with their other workouts, and want a yoga workout schedule that doesn’t take an hour every day
  • People interested in learning beginner modifications, proper technique, and understanding the benefits of the postures
  • Anybody who wants a specific schedule of workouts that eliminates guesswork and makes it easy to get started

This program is meant to be a path to increasing your flexibility, to give you a structured schedule of workouts you can do over the course of months and months to take you from “not that flexible” to “maybe I can touch my toes”.

What Should I Expect from This Flexibility Program & Its Workouts?

The workouts are of an average to moderate intensity level, which makes it perfect if you’re struggling to be consistent with your workouts, or you want to combine the program with what you’re already doing (resistance training, running, cycling, etc).

As the program progresses from beginner to more advanced, so too does the intensity of the workouts, so that by the end of the program you’ll be doing workouts mainly of a 4 out of 5 intensity.

What Does The Workout Schedule Look Like?

  • 3-5 days per week
  • 3 phases, 10 workouts per phase
  • (8) 30-minute workouts and (2) longer 50-60 minute workouts per phase (which comes out to one longer workout every week or every other week, depending on your workout frequency)
  • Minimum 12-week duration, up to 48 weeks

Frequency is important to developing flexibility, so this program is structured with doing 3-5 workouts per week. But we also recognize that most people don’t have 60 minutes per day to do yoga, so we wanted to accommodate that reality.

The Program Is Made Up of 3 Phases: Beginner, Experienced Beginner, and Intermediate.

Do the workouts in order (Workout 1, Workout 2, Workout 3, and so on), and complete each phase a total of 2-4 times before moving on to the next one.

Each phase includes 10 workouts, with 8 of these routines just around 30 minutes in length, and 2 routines in the 50-60 minute range. It’s ideal for the person who normally has 30 minutes per day to do yoga, with 1 longer weekly yoga session. I recommend you do 5 workouts per week, but you’ll notice results as long as you do 3 workouts weekly.

Phase Structure:

8 workouts = ~30 minutes

2 workouts = ~50-60 minutes

Recommended frequency: 3-5 workouts per week (4 shorter, and 1 longer workout per week or every other week)

Optional Supplementary Routines:

There are also 4 shorter 15-20 minute workouts which you are welcome to use as needed, perfect for when:

  • You don’t have time for the full routine
  • You want to get in an extra workout that day
  • You have a specific area that needs relief

How to Access The Program?

If this program sounds like it’s for you and you’re not yet a member, then sign up here. You can get instant access with a No-Risk 7-Day Trial for only $1. You can cancel anytime. Sign up HERE!

What’s After The Program?

Eventually, you’ll want to progress, and we’ve got you covered with programs to help you follow up on 90-Days to Flexible.

Repetition & frequency are important to maintaining and developing flexibility, but eventually you’ll want to move on to another program to keep you guessing and your body getting stronger.

Here are a few specific programs we recommend you try after this program:

  • The Clark Series
  • Flow Strong
  • Strength Foundations Course
  • The Fix
  • The Essentials

Final Thoughts

I designed this program to give you a path to becoming more flexible, to eliminate the guesswork, and make it simple. The workouts start off at a beginner level, but are helpful for all fitness levels. And as you become stronger and more flexible, the program grows with you, so you’ll be constantly pushed to grow.

Follow the schedule, be consistent with the workouts, and you will become not just more flexible, but stronger in so many ways. I look forward to you following along!

See you on the next workout,


About the author, Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.

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.

Dean is a successfully published author through DK Publishing (Yoga Fitness for Men), selling 35,000 copies worldwide in English, French, and German; in addition to being a co-producer of the Body by Yoga DVD Series, which has sold over 40,000 copies on Amazon since its release in 2016.

Man Flow Yoga has been featured in Muscle & Fitness Magazine, Mens’ Health, The Chicago Sun, New York Magazine, and many more major news media outlets.

Dean And Dog

Looking for non-spiritual, yoga for men workouts?

Learn More About Man Flow Yoga and how it can help you with your fitness goals:
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