Yoga for Endurance Athletes Program & FREE Sample Workout

I’ve been working on this program for a while, and I couldn’t be more excited to announce its release.

Introducing… The Yoga for Endurance Athletes Program! Runners. Triathletes. Cyclists. Swimmers. Rowers. This is for you!

The Yoga for Endurance Athletes Program is a series of workouts specifically designed to complement an endurance athlete’s existing workout routine and training regimen. I’ve included a free workout from the program at the bottom of the blog, so you can see if you like it!

The main benefits of this program include:

  1. Improve your performance as an endurance athlete
  2. Address common weaknesses
  3. Prevent Injuries
  4. Recover faster from your other workouts

How Does This Fit Into My Existing Program?

Yoga for Endurance Athletes is supposed to complement your existing workout schedule. You’re already getting plenty of endurance training from your workouts, so this program isn’t meant to burden you with lengthy workouts.

Instead, it focuses on shorter 20-30 minute workouts that can be easily integrated into your existing program. Overall, this program is meant to fill in the gaps and augment your existing workout program, rather than replace your existing workouts.

What Types of Workouts Should I Expect?

There are 3 main types of workouts in this program, each of them meant to fit in easily with your existing training schedule. These include standalone strength workouts, recovery routines, and warm-ups. I’ll go into more detail below.

Standalone Strength/Mobility Workouts (INTENSE)

Standalone workouts help you build strength, increase flexibility and mobility, and address imbalances. These workouts are more intense and typically more challenging. To complement your training, this program has a combination of lower-body / core, upper-body, and full-body standalone routines, so you can choose your workout based on what’s sore (or what’s not).
Standalone Yoga Workouts for Athletes

Recovery Routines (Restorative, Lower Intensity)

Recovery routines are included to help you recover faster and more efficiently from your other workouts. Some of these routines focus solely on recovery, while others also improve flexibility.

Depending on your soreness and stamina levels, you might have the energy for a flexibility focused workout, while at other times you might opt for a strictly recovery-focused routine.

This also includes active recovery routines, which are perfect for your rest days. Whatever the case, there’s plenty to help you recover, prevent injury from overtraining, and help you get back to your workouts more quickly.
Yoga for Athletes Recovery Routines


These can be used before any of your other workouts, including endurance training or resistance/strength training. These workouts focus mainly on muscle activation and preparing your body for maximum performance. These are perfect as a warm-up for ANY workout. (Note that you won’t need these for the yoga workouts, as they already have warm-ups built-in.)
Yoga for Athletes Warm-Up Videos

What’s The Work Out Schedule?

Yoga for Endurance Athletes is meant to complement your existing routine, so rather than giving you a rigid schedule, we give you workouts to fit into YOUR schedule.

Did you train hard yesterday? Use today for a long, active recovery session to improve mobility.

Got some time in the morning for a quick workout? Spend 20 minutes on your back and core with the 20-Minute Core & Spine Strength routine.

Want to work on flexibility after a run? Use the 30-Minute Post-Run Flexibility Routine.

You’ll insert yoga workouts into your existing training program using these guidelines:

  • Standalone Workouts on Off-Days / Opposite Times of Day – These harder workouts are meant to be done either on your off-days or at the opposite time of day as your other workout.
  • Recover Routines After Workouts – These can be used immediately after your endurance training or strength training routine, a few hours after your workout, or the day after. (Be sure to include at least 1 active-recovery routine each week)
  • Warm-ups – Meant to be used before any of your endurance training or resistance training workouts to improve performance and decrease injury. (Note that the standalone yoga workouts do not require a warm-up.)

This helps you:

  • Build strength and mobility when you have energy for it.
  • Use restorative routines when you’re sore and need to recover.
  • Prevents overtraining by giving you the exercise you need on that day.
  • Feel great during your training, instead of dreading your next workout and experiencing joint pain.

What Gear & Tools Do I Need?

You don’t need much to get started. The gear you need include:

  • Yoga Mat
  • 2 Cork Yoga Blocks
  • Yoga Strap
  • Foam Roller*
  • Lacrosse or tennis ball*

NOTE *Some of the workouts in this program utilize a foam roller or lacrosse ball. You don’t need these, but they’re very helpful for recovery, and I would suggest you get one anyways.

Want A Sample of The Workout?

I’m sharing a full-length workout with you from the program, so you can see if it’s for you!

How to Access The Program?

Whether you’re a runner, triathlete, cyclist, swimmer, or rower you can benefit from this program.

Want to give it a try? You can get instant access with a No-Risk 7-Day Trial for only $1. You can cancel anytime. Sign up HERE!

Additional Resources

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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