Men in your 60s! Have you been waiting for a yoga series created specifically for you?

If you’re in your 50s or your 60s and doing Man Flow Yoga… you’re actually in the majority. 

People within the Man Flow Yoga Community are very often surprised when they realize that the people doing the workouts don’t all look like me, or are my age. The reality is that most of the men doing our workouts are in their 50s and 60s –

So it made sense to create a series for them – for YOU.

We started with Morning Yoga for Men in their 40s, then made Yoga for Men in Their 50s… and now have released the first workout from our Yoga for Men in Their 60s series.

How’s it different? I’m glad you asked.

This program IS very different from what yoga for beginners would look like. Guys in their 60s are less flexible, more stiff. It takes more time for their muscles to open up. You’re fighting decades of sedentary lifestyle – lots of sitting. Which means a core that isn’t really doing what it’s supposed to be doing, hips that are tight, and little aches/pains that have been there for years as a result of previous injuries and bad movement patterns.

A lot of guys in their 60s also have avoided exercise – whether intentionally or not – for many years. Maybe you were active in your 20s or 30s, but life got in the way. Kids, work, other obligations. But now that you’re in your 60s, you can’t really ignore it anymore – there’s aches and pains that are more noticeable, old injuries that hurt more than they used to, and you find yourself avoiding certain movements.

This is a series designed with all of that in mind.

• Poses for guys who haven’t stretched in decades
• Easy to follow movements – instead of fast transitions that are hard to keep up with
• Exercises with minimal fluff – straight into the good mobility and strength work
• Longevity in mind – the goal is functional, pain-free movement – everything else is secondary 
• Immediately noticeable results – feel better after the workout, not months later. Get rid of that stiffness – it’s not just because you’re older. It’s because you’re not doing the right movements regularly.

What part of working out in your 60s is the MOST frustrating to you?

When my dad was here a couple months ago, I had one mission – convince him to be part of my Yoga For Men in Their 60s.

Now, if you’re thinking of my dad as just an older fitness-oriented version of me, who has worked out and been health conscious for his entire life… You’d be very wrong.

My dad was never really consistent with exercise. He was too busy. As an oncologist, he worked 12+ hours days for over 30 years. He was out the door by 430AM, home at 630PM (or later), and he barely had time for food – let alone workouts. He got by on his ‘fitness’ because he just didn’t eat a lot. But as he got into his 50s and 60s and his metabolism slowed down, he slowly but surely gained weight. And seeing his mom, my grandma, gradually lose her ability to move and her cognitive decline, he resolved to make changes.

Those changes began in earnest, when he retired at the age of 65, about a year and a half ago. Since then, he’s replaced his 12 hour workday with a combination of watching his new puppy, helping out with the grandkids, working out, and taking care of the household. 

He’s currently balancing Man Flow Yoga with weightlifting, cycling, and a lot of walking his dog, Tater.

He’s not always as consistent as he’d like to be. He has periods where he’s really good about doing his workouts, and others where he’s not. (And that’s okay – because the important thing is that he knows he’ll get back into it when he can.)

Anyways… if you want to see what a Man Flow Yoga workout designed specifically for a man in his 60s would look like…

The first workout from our Yoga for Men in Their 60’s workout is AM Yoga for Stiffness. Shorter version in YouTube, and longer version in the Man Flow Yoga Members’ Area. 

Let me know if you’ve felt out of a place in a yoga routine before – and if you think that a yoga routine specifically designed for men in their 60s would work better for YOU.

Why Morning Yoga is Essential for Men in Their 60s

As we get older, our joints lose lubrication and our muscles lose elasticity. If you are exercising more or staying active in your 60s, you might actually experience more morning stiffness as your body recovers.

This routine uses 60-second holds to accomplish three specific goals:

• Increase Mobility: Safely stretch the major trouble areas for men (hips, lower back, hamstrings, and shoulders).
• Encourage Blood Flow: Wake up dormant muscles and flush out overnight stiffness without causing muscle soreness.
• Activate the Parasympathetic Nervous System: By focusing on slow, controlled nasal breathing, you tell your body to stay in a “rest and digest” state, allowing your muscles to actually relax and release tension.

Gear You’ll Need:

• A standard yoga mat
• Two yoga blocks (A foam roller or water bottle works too)
• A knee pad (Or a folded towel/sweatshirt)
• A yoga strap (A dog leash or t-shirt works perfectly)

The 6-Step Morning Mobility Routine

1. Supported Low Lunge (1 Minute Per Side)

Most of us wear shoes all day, meaning our toes and ankles get incredibly stiff. That tightness travels up the chain to the knees and lower back. This supported lunge targets the feet, ankles, and deep hip flexors.

• How to do it: Place your knee pad on the mat and rest your left knee on it. Step your right foot forward.
• The Setup: Place your yoga blocks on either side of your front foot and rest your hands on them. Tuck your back toes to stretch the sole of your foot.
• The Focus: Stay relatively upright. The more upright your chest is, the deeper the stretch will be through the front of your left hip. Take slow, controlled breaths in and out of your nose.
• Switch: After 60 seconds, gently swap legs.

2. Low-Intensity Bridge Pose (1 Minute)

This pose wakes up the glutes, hamstrings, and core, while gently opening up the front of the hips after a night of sleep.

• How to do it: Lie down flat on your back. Plant your feet firmly on the floor, about hip-width apart, keeping the insides of your feet parallel.
• The Setup: Press down through your feet and drive your hips into the air.
• The Focus: This is the morning, so don’t push for maximum height or force an intense backbend. Focus on gentle hip engagement. You should feel your thighs, lower back, and abs working while the front of your hips stretch.

3. Spinal Twist (1 Minute Per Side)

A favorite stretch for many men, this movement opens up tight outer hips, the chest, and the lower back.

• How to do it: From the center, let both legs melt all the way over to the right side. Place your right hand on top of your left knee for gentle weight.
• The Setup: Extend your left arm out to the left side. Your goal is to melt your left shoulder toward the ground (it’s completely normal if it doesn’t touch!).
• The Focus: Inhale deeply into your rib cage, expanding your chest. As you exhale, let your body relax deeper into the twist. To create a safe, active stretch, gently press your knee up into your hand while resisting with your hand.
• Switch: Return to center and drop your legs to the left for 60 seconds.

4. Wide-Legged Forward Fold (1 Minute)

Decades of sitting in office chairs or driver’s seats leave men with incredibly tight hamstrings. This standing stretch targets the back of the legs and the inner thighs.

• How to do it: Safely stand up and face the long edge of your yoga mat. Step your feet out wide. Turn your toes slightly inward so they are closer together than your heels.
• The Setup: Place your yoga blocks on the floor in front of you. Hinge forward at your hips and place your hands on the blocks.
• The Focus: Keep your back completely flat. Think about tilting your tailbone up toward the ceiling while pulling your chest forward. Engage your core and squeeze your quadriceps (thigh muscles) to help the hamstrings release. If it feels good, gently bend one knee and then the other to dynamically stretch the tissue.

5. Warrior 1 / High Lunge Variation (1 Minute Per Side)

This standing posture builds lower-body stability, balances your equilibrium, and gives a deep, intentional stretch to the calves and groin.

• How to do it: Step to the top of your mat. Keep your right leg forward and take a generous step back with your left foot.
• The Setup: For maximum stability and a better calf stretch, drop your back heel completely to the floor and turn your foot out at a 45-degree angle (Warrior 1 position). Keep your hips and chest facing straight forward. If you notice your lower back arching, shorten your stance slightly to keep your spine neutral.
• The Arms (Choose Your Variation):
  • Option A (Beach Ball): Reach your arms straight up overhead and pretend you are actively squeezing a heavy beach ball to engage your upper back.
  • Option B (Goalpost Arms): If your shoulders are tight or your neck pinches, drop your elbows level with your shoulders. Squeeze your elbows back to open up your chest and engage your upper back muscles.
• Switch: Step forward and swap legs, bringing the left leg forward and the right leg back.

6. Standing Side Bends & Posture Openers (2 Minutes)

To wrap up the routine, we use a strap to unlock the upper body and reverse the “hunched” posture that develops over time.

• Side Bend: Stand with your feet touching (or a few inches apart for balance). Hold your yoga strap overhead, slightly wider than shoulder-width. Pull your arms back to engage your upper back. Inhale to get tall, and exhale to lean your torso to the right, pushing your hips slightly to the left. Roll your left shoulder back so your chest faces forward. Return to center and repeat on the left.
• Chest Opener: Bring the strap behind your back, holding it at hip-width with your palms facing your body. Actively squeeze your elbows toward each other to ignite your upper back. Straighten your arms, reach them back away from your seat, and pull your chest up toward the ceiling. Look slightly upward to create a beautiful, posture-aligning backbend.

Pro-Tip: Accuracy Over Ego

When starting out, use a mirror or record a quick video of yourself on your phone. What we think our posture looks like and what it actually looks like can be very different. Utilizing taller block heights and modifying poses isn’t “cheating”—it’s how you get results without injury.

Consistency is Better than Heroic Effort

You don’t need to dedicate an hour every day to see progress. Undoing decades of stiffness is all about consistency. Aim to complete this simple 15-minute routine three times per week. Or if you’re feeling good…

Over time, you will notice that the morning groan disappears, your golf swing or walking stride feels freer, and you are being proactive about your health rather than reacting to pain.

How did your body feel after this routine? Which pose felt the tightest? Let us know in the comments below!

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