Free Yoga Workouts

We want to do our part during this uncertain time, so we’ve created this page so you can access some of our best workouts for free. Enjoy!
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Yoga For Men Series

The Yoga for Men Series is a series of workouts designed specifically for men new to yoga. These 30-minute routines help you learn the basics of yoga in a way that’s guy-friendly. The postures include modifications for guys who are inflexible. The instruction is technique-focused so you do each pose safely and effectively, and the workouts are challenging enough to help you get stronger; but easy enough for beginners to follow along without issue.

 Yoga for Men Series - Workout #1

Yoga for Men Series - Workout #1

About This Workout (29 Minutes)

Here’s a 30-minute, beginner-friendly, no-flexibility & no yoga experience required yoga workout specifically made for men. Work on more than just stretching – this workout also addresses strength, muscle activation, and mobility.

 Yoga for Men Series - Workout #2

Yoga for Men Series - Workout #2

About This Workout (29 Minutes)

We start off with a variety of basic balancing exercises to strengthen your hips, ankles, and core and then move to full body exercises to build strength, endurance, and mobility. These postures target your hips, but you’ll get plenty of spine, back, and shoulder work as well. I recommend having 2 blocks and a strap. If you don’t have those, you can easily use a stack of books, foam rollers, or two water bottles for the blocks, and a belt or dog leash for the strap.

 Yoga for Men Series - Workout #3

Yoga for Men Series - Workout #3

About This Workout (31 Minutes)

This routine starts upper-body, core, and spine work, and then moves on to balancing postures to build lower-body strength and improve balance. You’ll learn proper technique, understand target areas, what to feel (and what not to feel), and much more in this 30-minute yoga for men workout.

 Yoga for Men Series - Workout #4

Yoga for Men Series - Workout #4

About This Workout (34 Minutes)

This is a great routine for overall back health, hip strength, and posture. We go through a variety of yoga postures to leave your entire body feeling stronger and refreshed.

 Yoga for Men Series - Workout #5

Yoga for Men Series - Workout #5

About This Workout (34 Minutes)

This workout is a beginner-friendly upper-body focused yoga workout for strength and mobility. This is a great workout for beginners, combining familiar upper-body exercises such as plank with yoga postures to help you build confidence in your ability to practice yoga safely and effectively. You’ll need a yoga mat, 2 blocks, and a strap for this routine.

 Yoga for Men Series - Workout #6

Yoga for Men Series - Workout #6

About This Workout (38 Minutes)

Want to increase your flexibility through passive stretching? Here’s a great routine for increasing flexibility in your hips, shoulders, and spine. You’ll also be learning the basics of how to increase flexibility concentrating on your breath, which you’ll be able to apply to any other yoga workout.


The Strength Foundations Course

The Strength Foundations Course is a meticulously-designed program to build strength and mobility essentials. There is very specific attention to technique, helping you understand exactly what to feel and what not to feel. This program combines isometric exercises, yoga postures, and basic (but essential) movements to help you build a solid foundational of fitness. It’s the most transformational program in the Man Flow Yoga Members’ Area, and it’s a cornerstone of the Man Flow Yoga fitness philosophy.

 Core Exercises & Strength Training

Core Exercises & Strength Training

About This Workout (34 Minutes)

Breathing and Muscle Activation Basics (SFC #1)

In this workout/lesson, we cover the basics of breathing, core engagement, and hip muscle activation. Develop your core awareness and pay close attention to your breath as move through these exercises. Remember to move slowly and focus on developing mind-body awareness. Do your best to notice something differently in your body. This workout requires a block.

 Strength for Stability

Strength for Stability

About This Workout (39 Minutes)

Breathing & Movement with Balance Essentials (SFC #2)

The second workout from the MFY Strength Foundations course continues to focus on breathing and core activation, while building on top of the exercises in the first lesson. Concentrate on merging breath with movement and developing your muscle awareness. You’ll also practice in-depth proper technique, so make sure to pay extremely close attention and so you make the correct minor adjustments for maximum benefit from each exercise. We’ll finish off with a basic balance integrating each and every one of the muscles worked throughout this work out.

 Glutes + Core Strengthening Exercises

Glutes + Core Strengthening Exercises

About This Workout (35 Minutes)

Glute Strength & Movement Basics (SFC #3)

This workout is an intensive core and hips workout, with a strong focus on active muscle engagement. Remember that the warm-up IS the workout, and push yourself from start to finish. You’ll develop the muscle strength and activation of your hips, core, glutes, and thighs as you build up to practicing essential yoga postures with active muscle engagement. It’s as hard as you want it to be, so make sure to push yourself the entire time.

 Yoga Essentials for Core and Hips

Yoga Essentials for Core and Hips

About This Workout (32 Minutes)

Core & Hip Muscle Engagement in Yoga Essentials (SFC #4)

This workout starts off with exercises to isolate specific muscle groups and cause muscle fatigue, to help you build endurance and get stronger. From there, we move the more essential yoga postures, integrating the activated muscles from the beginning of the workout into full body exercises. As always, pay close attention to your form. Avoid “going through the motions”. The point of this course is to help you develop new strength, and that doesn’t happen by doing things the way you’re accustomed to. Remember to push yourself the entire time. Try to learn something new about your body.

 Essential Thoracic Spine Workout

Essential Thoracic Spine Workout

About This Workout (35 Minutes)

Twists, Planks, Core, & More (SFC #5)

This workout is a challenging one designed to strengthen your core in multiple ways. Increase core and hip activation while practicing basic exercises in new ways. The focus today is on slow, controlled movement. As always, be MINDFUL of movement. If you’re familiar with the exercises in this workout, try to do them in new ways. Learn something new about your body. When doing twists, focus on pulling your belly button to spine and building core strength through twisting. Enjoy!


Yoga Beginner’s Series for Strength, Balance, & Flexibility

Great for anyone looking to get started with and experience the benefits of yoga! Easy to follow workouts to help you build strength, flexibility, and balance. You'll notice the difference at the end of every routine!

 Best Shoulder Workout for Shoulder Mobility and Flexibility

Best Shoulder Workout for Shoulder Mobility and Flexibility

About This Workout (32 Minutes)

Shoulder Flexibility & Mobility for Beginners

Here’s a 27-minute workout designed to help beginners improve their shoulder flexibility and mobility. It’s especially great for guys who are more inflexible, because we start with stretches and modified poses to help you open up your shoulder, and then move on to yoga postures (still with modifications for inflexible people) to build flexibility and strength in your shoulders & upper-back. It allows you to initially increase your flexibility before getting into yoga postures, which makes it way easier if you’re not that flexible yet. You’ll need a yoga block, strap, and a wall for this workout. (If you don’t have those, you can use similar equipment for the same result.)

 Knee Stretches for Pain Relief

Knee Stretches for Pain Relief

About This Workout (36 Minutes)

Easy Stretching, Flexibility & Pain Relief for Knees

Here’s a gentle stretching workout focused on flexibility for the knees, just about 30 minutes in length. This routine is very beginner-friendly, with modifications for guys new to yoga or who aren’t as flexible as others. For more experienced users, this is a great routine to help with knee pain relief caused by muscle tightness or inactivity.

 Full Body Yoga Workout for Beginners

Full Body Yoga Workout for Beginners

About This Workout (30 Minutes)

Gentle Beginner’s Workout for Flexibility

Here is a true beginner’s Man Flow Yoga workout to help you increase flexibility and learn yoga postures. You won’t need any flexibility or yoga experience for this one – grab 2 blocks, follow along, and do your best. This workout targets your entire body – hips, spine, shoulders, ankles, and wrists. Give it a shot!

 30-Minute Core Exercise For Beginners

30-Minute Core Exercise For Beginners

About This Workout (31 Minutes)

Beginner’s Workout for Core Strength & Awareness

This is a 30-minute for beginners to build core strength and awareness. All exercises are on the ground, so you can isolate your core to develop core muscle awareness and specifically build core strength. And instead of just targeting your abs, this core workout builds comprehensive core strength – your hips, your abs, and your back. Doing this workout regularly helps to increase overall core strength, but also to build core awareness for functional fitness or daily movement. You’ll need a yoga mat, a block, and a wall (or similar support) for this workout.


Members Area Favorites

Follow along to some of our Members' favorite workouts from the Man Flow Yoga Workout Library, including routines to relieve back pain, wake up with morning yoga, improve your posture, and more!

 50-Min Restorative, Stress-Relieving Yoga

Restorative, Stress-Relieving Yoga

About This Workout (50 Minutes)

This is an all-purpose routine to relieve soreness, stiffness, and aching in your body.It’s great for the day after a tough workout, relieving pain from sitting or inactivity, or easing weird kinks and aches in your body. You can also use this immediately after you finish a workout to help speed up recovery and reduce soreness the next day. Strap or similar(a belt, an old t-shirt, etc) required.

 Morning Yoga for Energy

Morning Yoga for Energy

About This Workout (14 Minutes)

A quick morning routine that’s great for helping you start your day. Starts easy and builds up to more energetic poses. A nice combination of strength and flexibility. Enjoy!.

 Warrior Pose Flow

Warrior Pose Flow

About This Workout (12 Minutes)

A quick pick-me-up! Strengthen your hips, increase flexibility in your spine & groin, and get a nice full-body flow with this quick, efficient flow. No equipment required.

 Gentle Spine Pain Relief and Strengthening

Gentle Spine Pain Relief & Strengthening

About This Workout (24 Minutes)

AKA The Scott – This workout was specifically designed for a friend of mine suffering from lower-back issues. This workout is all about relieving stress in the spine caused by sitting. It focuses on stretching the hips (the muscles that connect to the spine), correcting posture, and gently strengthening your core.

 15-Minute Thoracic Mobility Workout

Thoracic Mobility Workout

About This Workout (15 Minutes)

Here is a quick workout to help improve your thoracic mobility. This is a fast-paced workout – we move quickly to get in as many movements as possible in under 15 minutes! Great as a warm-up or as a standalone workout when your time is limited. Improve your thoracic mobility for more range of motion in your back for deeper twists, forward folds, backbends, and less pain in your neck and lower-back.

 Quick Stretching for Hip Mobility & Relieving Back Tightness

Quick Stretching for Hip Mobility & Relieving Back Tightness

About This Workout (16 Minutes)

This is a quick workout designed to release tension in your back by focusing on your hips. We’ll stretch your hips in almost every way possible to open your groin, stretch your hamstrings, release your sides, and get rid of the tightness in your back that makes it difficult or annoying to perform basic day to day movements. You’ll finish this routine feeling 100% better, and ready to go about your day without anything holding you back.



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How often should you do these routines?
You can do 1-2 per day, depending on your fitness level. If you do 1, do it whenever you can best fit it into your schedule, but try to finish it before it gets dark so it doesn’t keep you up at night. If you do 2 per day, split them up to do one in the morning, and one in the late afternoon or early evening.
What other workouts do you recommend?
Man Flow Yoga workouts are mostly comprehensive, full-body workouts, but one thing that we can’t do is pulling exercises. For this, you’ll need some very basic equipment – either a set of resistance bands or a pull-up bar you can hang over a door frame. Doing about 2-3 pulling sessions per week for 10-20 minutes will help you keep your shoulders and upper-body strong.

Though you can get almost everything you need with resistance training bands and a pull-up bar, I’d recommend getting dumbbells as well – if it’s possible. Lastly, if you have the space for it, I’d recommend getting a squat rack (with a pull-up bar) and an olympic bar with plate weights.

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Free Yoga Workouts.