YOGA EDGE

Supplementary Yoga Workouts for Athletes

Yoga Edge is a supplement in workout form, giving athletes the best yoga postures to get stronger, play harder, prevent injury, and feel better.

Ready to Start?

If you belong to any of the following groups,
Yoga Edge is for YOU

  • Runners, Cyclists, Swimmers, Triathletes, and Endurance Athletes
  • Football, Basketball, Lacrosse, Baseball, Tennis, and Other Competitive Sports
  • Golfers, Skiers, Surfers, Snowboarders, Hiking, and Outdoor Enthusiasts
  • Weightlifters, Cross-Fitters, and Regular Fitness Enthusiasts/Gym Users

This program is specifically designed as the missing puzzle piece to help athletes to take their game to the next level. It’s everything athletes of all types need from yoga, and nothing they don’t.

Run faster. Make sharper cuts. Go harder. Play longer. Perform better. Be stronger.

It’s time to reexamine the assumption that yoga is “just stretching”. Join the ranks of collegiate and professional athletes already doing yoga to get stronger in new ways, become better athletes, and gain an edge on the competition.

What if I told you that yoga could help you get better at EVERYTHING you do as an athlete? You can increase your strength, potential power, speed, and even endurance by doing the right type of yoga just a couple of times per week.

Want to increase your power? Increase your range of motion.

A longer stride means running faster. A sharper change in direction means more effective dodging. A deeper twist means a more powerful shot. Force is one part of the equation, but distance is the other, equally important one.

Increase your range of motion

Want to build muscle more quickly? Improve your flexibility.

More flexibility makes it easier for your muscles to relax and release – and this allows them to grow! You can’t recover when your muscles are tense, and flexibility helps eliminate that tension. Improving your flexibility is like a protein shake for your muscles, without the messy shake.

Improve your flexibility.

Want to be healthy and stay injury-free? Improve your balance.

This helps address common injuries like ankle sprains that occur in awkward landings. Balance itself is also an incredible form of exercise that builds strength, improves stability, and even builds muscle

Improve your Balance.

Want to feel fresh for your next workout? Take time for recovery.

More than “just stretching”, deep restorative yoga postures relieve muscle tension, restore your joints, and even help you sleep better.

Take time for recovery

Want to improve your performance? Slow it down.

Developing control over your body by practicing slower movement dramatically improves your technique, builds muscle awareness, and increases your coordination

Slow it Down

Now ask yourself –
Are you doing all of this in your current program?

Are you working on your flexibility? Your balance? Maximizing recovery?
Slowing it down to improve performance?

Why can’t I just do any type of yoga?

Yoga wasn’t made specifically for athletes. It became popular in the West as a part-spiritual, part-physical practice that was practiced overwhelmingly by non-athletes. Not to mention, there are now so many types of yoga that the phrase “I’ve done yoga before” isn’t too much different from “I’ve worked out before”. If your goal is to improve your performance as an athlete using yoga, you need yoga FOR athletes.

Here’s why typical yoga doesn’t work well for athletes:

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    Lack of technique awareness

    Improvements in technique happen when you take the time to slow down, make adjustments, and improve. When you spend just a few seconds in each pose, as is typical in most yoga studios, this is impossible.


    This is also made more difficult because most yoga classes are part-spiritual, and part physical. This means that time that could be spent on giving proper technique instruction is devoted to spiritual talk instead.

  • Connector.

    Lack of muscular awareness

    Most yoga tends to focus almost exclusively on the breath, which is great for stress relief and improving breathing, but this leaves little room for discussion on where the participant should be “feeling” each posture, or what muscles he or she should be using. Athletes need that crucial instruction so they can get stronger, but also to do the poses correctly and avoid injury.

  • Connector.

    Too fast

    Yoga “flows” are typically faster-moving workouts designed to slightly elevate your heart rate and work up a sweat. Athletes already do this with their other workouts, so this isn’t really useful to them. More useful for athletes are slower-moving sequences that challenge them to hold the posture for longer. This builds joint stability, helps work deeper into their mobility, and increases isometric strength – all things that athletes tend to not practice but need in order to to be as strong as possible.

In other words, athletes don’t need yoga –
they need yoga for athletes

That’s not to say yoga is bad for athletes. (After all, yoga became popular amongst athletes because they realized much of what was taught in yoga could help them get stronger and become better athletes.) It just means that a typical yoga session doesn’t satisfy athletes’ needs as well as a yoga workout specifically designed for athletes.

This is where we make the difference. Yoga Edge helps athletes by selecting the most effective postures specifically for athletes.You get a more relevant workout in less time. This makes it QUICK, FUN, and EASY to address the full spectrum of your fitness routine. Get all of the amazing benefits that yoga has to offer, taught specifically in a way that makes sense to athletes – especially if you’re new to yoga or want to learn about how yoga helps your athletic performance.

Yoga Made For Athletes

Now let’s talk about some of the biggest ways that Yoga Edge helps you get stronger as an athlete.

#1 The Strength of Injury-Prevention

Every athlete’s biggest opponent is injury. If you’ve been injured, you know how much it sucks. Watching other people train while you sit out is NOT fun. Not to mention, being injured means you can’t train, can’t practice, and definitely can’t complete. For this reason alone, injury-prevention should be a priority for athletes.

But did you know that injury-prevention is actually another form of STRENGTH?
Most athletes think of of injury-prevention as insurance. Yeah, it’d be good to have it, but you don’t really need it. This is totally wrong! The reason why it’s called injury-prevention is because it’s strengthening your muscles in ways that prevent common injuries, such as ACL tears, muscle pulls, ligament strains, and lower-back pain.

You’d be hardpressed to find a form of fitness that combines so many aspects of injury-prevention into a single workout as yoga. Underrated aspects of strength overlooked by traditional workouts mentioned above – mobility, balance, flexibility, body control, and recovery – are all covered under the Yoga Edge umbrella.

#2 Mobility: The Strength Booster

Did you know that mobility helps you improve quickness, speed, strength, and power?
As athletes, we don’t often rank mobility very high in importance. We’d much rather focus on weight training, agility drills, or skill development. But increased mobility actually enables us to get better at all of those things, both directly and indirectly:

Want more power, deeper squats, a longer stride, and sharper cuts? Increase your range of motion.

Want to decrease your risk of injury? Improve your flexibility to make your muscles longer and more supple, more able to lengthen to unexpected situations, and prevent common soft-tissue injuries such as knee ligament tears and strains, ankle sprains, hamstring pulls, and rotator cuff tears.

Want to get back to 100% in less time? Work on mobility. Grow muscle more quickly, and get stronger in less time. Get back to the field, trail, or the court feeling fresh and ready to go!

#3 Balance: A Skill AND A Strength

Did you know that in addition to having good balance, balance training is actually an incredibly effective form of exercise?

Balance as a skill is so important because it helps you respond to unexpected situations and not get injured – whether you’re on the field, the court, or on a rocky trail. But even more than improving your balance, just DOING balance work also:

  • Improve overall strength and coordination, and move with greater efficiency through increased muscle activation
  • Improve knee stability, strengthen commonly-injured hip muscles, and address the root causes of back pain by correcting muscle imbalances
  • Increase your control over your body by improving mental focus and awareness, allowing you to notice and make necessary changes in your movements.

Balance may or may not come natural to you, but just like every aspect of your fitness, it can be improved with time and effort – and you’ll get plenty of chances to do that while following along to Yoga Edge!

#4 Get Stronger More Quickly Through Improved Recovery

What if I told you that professional athletes are spending just as much time on restorative work as they are on their other workouts – would you be able to say the same for yourself?

Restorative work is JUST as important as your main workouts. Restorative work not only helps you feel fresh and ready for your next workout, but it also helps you:

  • Recover more quickly – Release muscle tension and get back to the field with less soreness, more fluid movements, and more energy.
  • Grow muscle more quickly – Your muscles regenerate more quickly when you do restorative stretches, which allow the muscle to relax and to release, and speed up the recovery process.
  • Prevent soreness and overtraining  – Reduce symptoms and address the direct causes that lead to injury. It’s like the routine maintenance that keeps your car functioning – except your body’s WAY more important than that hunk of metal, since it’s the only one you’ve got!
  • Sleep better – You’re only getting stronger during recovery, and doing restorative work on a regular basis, focusing on your breathing, and allowing tense muscles to disengage means that your body can relax and you can get the sleep you need to get stronger, improve your energy levels, increase your focus, and be better at everything you do.

#5 Breathing – The Overlooked Necessity

Improving your breathing means improving your fitness, and if you take the time to focus on your breathing, your body and your fitness will reward you.

  • Go harder for longer. Breathing is the key to this. If you can control your breath, you can control your body – but you have to practice your breathing in order for that to happen!
  • Improve your focus. Practicing your breathing allows you to improve your breathing awareness, so that when you’re huffing and puffing, out of breath, you’ll be able to slow down your breathing, bring your body back under control, and get refocused so you can continue to play at your best.
  • Build more endurance. Ask any distance athlete – breathing is the key to endurance. Think about going for a run or swimming. Your body doesn’t hold you back – your breath does! Improve your breathing and you’ll get more endurance.

Now that you understand these less-commonly discussed aspects of strength, let’s talk about how Yoga Edge targets these in the workouts!

The Workouts: The Yoga Edge program consists of two main workouts, Excel and Restore, as well as 3 supplementary workouts to focus on the movements of your specific sport.

Excel – PERFORMANCE

Yoga Edge - ExcelSlow things down in order to develop total strength and control over your body. Get stronger with balance sequences to build strength and endurance, improve muscle activation, and prevent injury. Work into your mobility to increase your range of motion, speed up your recovery, and prevent common soft-tissue injuries like muscle strains and tears.

  • Use as a form of active recovery.
  • Use as a warm-up for a low-medium intensity workout.
  • Use as a morning or evening workout to complement your main workout of the day. (Yoga Excel in the morning, weights or cardio in the evening).

Restore – RECOVERY

Yoga Edge - RestoreThis is the answer to muscle fatigue and soreness, for faster muscle growth and injury prevention. Get rid of muscle soreness that causes muscular, joint, and back pain, and prevent injury with stretches that target commonly injured muscles, ligaments, and tendons.

  • Use immediately after other workouts to feel way better the next day.
  • Use the day after a game or workout to reduce stiffness, soreness, aches and pains.
  • Use on recovery day to speed up your recovery.

Supplementary Workouts

These are abbreviated versions of Excel & Restore that combine the most effective postures for your specific sport into a more concise workout. Save time if you don’t have time for the full Yoga Edge workouts.

Explosives

Higher jumps, more powerful fast movements like pushing, shoving, or leaping, and bigger hits. Designed for weightlifters, contact sports, and other disciplines involving explosive movements

Revolvers

Faster shots, smoother swings, and more torque for more speed, more power, and more distance. Great for sports like golf, baseball, tennis, or lacrosse.

Road Warriors

Go faster for longer, strengthen your muscular imbalances, and lengthen your stride. Perfect for runners, cyclists, and endurance athletes.

Each workout is less than 30 minutes, so you can easily add these into your existing workout routine wherever you can find time.

“What can I expect from the workouts?”

We want you to understand how your body works and how you can improve. That’s why Yoga Edge is both a workout and an educational experience! While you follow along to the postures and exercise, you can expect the following in every workout from Yoga Edge:

  1. In-depth, step-by-step instruction of each posture and exercise
  2. The exact physical benefits and reasons for each posture
  3. What those benefits mean for your as an athlete

And yes – we know for a fact that this makes the whole workout experience more enjoyable!

Explosives

Higher jumps, more powerful fast movements like pushing, shoving, or leaping, and bigger hits. Designed for weightlifters, contact sports, and other disciplines involving explosive movements

Revolvers

Faster shots, smoother swings, and more torque for more speed, more power, and more distance. Great for sports like golf, baseball, tennis, or lacrosse.

Road Warriors

Go faster for longer, strengthen your muscular imbalances, and lengthen your stride. Perfect for runners, cyclists, and endurance athletes.

Each workout is less than 30 minutes, so you can easily add these into your existing workout routine wherever you can find time.

“What can I expect from the workouts?”

We want you to understand how your body works and how you can improve. That’s why Yoga Edge is both a workout and an educational experience! While you follow along to the postures and exercise, you can expect the following in every workout from Yoga Edge:

  1. In-depth, step-by-step instruction of each posture and exercise
  2. The exact physical benefits and reasons for each posture
  3. What those benefits mean for your as an athlete

And yes – we know for a fact that this makes the whole workout experience more enjoyable!

About The Instructor

Let me introduce myself. My name is Dean, and I’m the co-founder and creator of the Body by Yoga Workout Series. I’m a lifelong athlete, a former international lacrosse player, and my life mission is showing people how they can improve their fitness through yoga.

The first time I taught yoga was to my lacrosse team in college. I wanted my teammates to be able to experience the same benefits I was as a result of the yoga training I was doing. That’s why I’m so excited about Yoga Edge.

Yoga Edge is everything I wish I had had when I was a youth athlete. Starting at age 12, I’ve been through more injuries than I can count, and most of those were preventable. The workouts and the exercises I show you in Yoga Edge are exactly what you need to prevent injury, improve your performance, and be a better athlete – at whatever you do.

They’re exactly what I would have wanted when I was a younger athlete. Fortunately, later is better than never! These workouts are challenging, rewarding, and accessible to anyone willing to put in the time and the effort.

Dean Pohlman

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Bonus Yoga Workouts for Athletes

We’ve included NINE workouts from the Man Flow Yoga Workout Library we feel are particularly relevant to athletes, so you can get stronger with more postures and more variety from your workouts. It’s also our way of saying thank you for being part of the early release on ManFlowYoga.com!

Ankle Strength, Stability & Mobility for Bulletproof KneesThis workout is all about strengthening your ankles to help prevent knee injury. Improve mobility, strength, and stability and work up a sweat while you’re doing it. This workout is challenging, but fun! (32 Minutes)

Beginners Yoga Strength Balance and Mobility for Runner Performance This quick workout is great for building strength, balance and mobility. Created with runners in mind, this is ideal for a lower body warmup or cool-down! (18 Minutes)

This workout from the “Fix” series focuses on strengthening your spine, improving your upper-body mobility, and building core strength. Another favorite from the Man Flow Yoga Workout Library! (50 minutes)

60-Minute Hip Mobility, Power, & BalanceReady to work? Here’s a 60-minute workout focused on strengthening your hips in every way possible! Increase mobility, improve endurance, strengthen your balance, and build overall power in your hips with this slow-moving, challenging, but fun yoga workout.

Yoga For GolfA workout designed to provide a broad range of benefits, specifically explained in the context of golfing performance. Beginner-friendly, informative, and a great way to improve strength, mobility, and balance. (34 minutes)

32 Minute Warrior A quick, intense 32-minute yoga workout! This workout focuses on slow holds and a few select postures to develop total body strength and mobility, focused on your hips and upper-body.

Upper Body Recovery FlowA full body workout designed for the day following an upper-body workout. Stretch your upper body and strengthen your lower body and core! (40 minutes)

5 Best Poses Before a RunWarm-up for your run with the best postures for runners to increase muscle activation, prevent muscular imbalances, and run smoothly without discomfort in your knees, ankles, or back! (9 minutes)

5 Best Poses After A RunCool down properly from your run with targeted stretches to relieve tension on your joints, jumpstart muscle recovery, and help you get back to feeling 100%. (17 minutes)

Before we introduce your options, I want to let you know about an optional bonus series of workouts we’re including in this special Yoga Edge release through ManFlowYoga.com

Want to increase your mobility faster?

Yoga is part of it, but it can only go so far. Let’s think of your muscles likes ropes.
When there’s a knot in the rope, it gets shorter. Pulling on the rope doesn’t do anything to release the knot – it just stretches the un-knotted areas more. In order to make the rope as long as possible and avoid overstretching the un-knotted sections of the rope, you have to untie the knot directly.

Your muscles are similar. Stretching and working deeper into postures is a necessary part of mobility, but in order to effectively release muscle knots you need to address the muscle knots directly. A massage therapist is one way to do it, but that gets expensive very quickly (in terms of both time and money). Luckily, there are certain techniques you can learn to easily and effectively get rid of muscle knots – and quickly, too!

The answer to muscle knots if self-myofascial release. It releases muscle knots by applying direct pressure on the knot, using mobility tools like lacrosse balls and foam rollers. It’s incredibly important for mobility by making muscles longer, releasing potentially painful or restrictive muscle knots, releasing strain on your joints, and even improving your sleep.

Self-myofascial release is another tool to take your mobility to the next level. Combine this with the workouts from Yoga Edge, and your mobility will increase more than you ever thought possible – and in a surprisingly short time, if you stay dedicated and consistent!

Hamstrings & Adductors

Self-Myofascial Release Tutorial- Hamstrings & Adductors

Glutes & Outer Hips

Self-Myofascial Release Tutorial- Glutes & Outer Hips

Quadriceps

Self-Myofascial Release Tutorial- Quadriceps

Shoulders, Neck, Upper-back

Self-Myofascial Release Tutorial- Shoulders, Upper-Back, Neck

Chest & Arms

Self-Myofascial Release Tutorial- Chest & Arms

Calves, Ankles, & Feet

Self-Myofascial Release Tutorial- Calves, Ankles, & Feet

Gear That Works as Hard as You

Downward Dog- No more slipping!
the Man Flow Yoga Cork Yoga Mat Set
Warrior Two- Plant your feet and keep them there

Body by Yoga Cork Yoga Mat, Block, & Strap

Get a slip-proof, 72″ x 24″ yoga mat for the ultimate yoga workout experience, along with a block and a strap – everything you’ll need to get to work on your Yoga Edge workouts.

This everything you’ll need to improve your athletic performance using yoga. Most importantly, you don’t have to worry about slipping anymore!

This set is valued at $119, but you have the exclusive opportunity to save $83! with the Yoga Edge Ultimate Package.
Mats ship within 1-2 business days. Due to high costs of shipping, international orders are not possible.

Note: These are not Yoloha Yoga mats. These mats are lighter, have more padding to protect your knees, and are more portable.

100% Satisfaction Guarantee

One more thing – I offer a 100% Money-Back Guarantee. If you aren’t satisfied with the program, just let me know and I’m happy to give you your money back. Period.

  • Yoga Edge Main Workouts
    • Excel
    • Restore
    Yoga Edge Main Workouts
    • Excel
    • Restore
  • Yoga Edge Supplementary Workouts
    • Explosives
    • Revolvers
    • Road Warrior
    Yoga Edge Supplementary Workouts
    • Explosives
    • Revolvers
    • Road Warrior
  • 9 bonus workout
    (nearly 5 hours of workouts!)
    9 bonus workout
    (nearly 5 hours of workouts!)
  • The Self-Myofascial Release SeriesThe Self-Myofascial Release Series
  • Body By Yoga Cork Workout Set
    • Yoga Mat
    • Strap
    • Block
    Body By Yoga Cork Workout Set
    • Yoga Mat
    • Strap
    • Block
  • Yoga Edge

  • $19.99

    Total Value $29

  • Yoga Edge Main Workouts
    • Excel
    • Restore
  • Yoga Edge Supplementary Workouts
    • Explosives
    • Revolvers
    • Road Warrior
  • 9 bonus workout
    (nearly 5 hours of workouts!)
  • The Self-Myofascial Release Series
  • Body By Yoga Cork Workout Set
    • Yoga Mat
    • Strap
    • Block
  • Yoga Edge + Mobility

  • $34.00

    Total Value $49

  • Yoga Edge Main Workouts
    • Excel
    • Restore
  • Yoga Edge Supplementary Workouts
    • Explosives
    • Revolvers
    • Road Warrior
  • 9 bonus workout
    (nearly 5 hours of workouts!)
  • The Self-Myofascial Release Series
  • Body By Yoga Cork Workout Set
    • Yoga Mat
    • Strap
    • Block
  • Yoga Edge Ultimate

  • $89.00

    Total Value $139

  • Yoga Edge Main Workouts
    • Excel
    • Restore
  • Yoga Edge Supplementary Workouts
    • Explosives
    • Revolvers
    • Road Warrior
  • 9 bonus workout
    (nearly 5 hours of workouts!)
  • The Self-Myofascial Release Series
  • Body By Yoga Cork Workout Set
    • Yoga Mat
    • Strap
    • Block

These buttons take you to a secure checkout form

This is a one time payment – not a subscription. Yours for life!
If you have any questions, reach out to help@manflowyoga.com and we’ll be happy to help.

FAQ Section


You can expect many of the results immediately. Restorative work helps you feel more fluid, less tense, and more energized in just one workout. If you do the workouts 2-3 times per week, you’ll notice significant changes in your performance in 1-2 months, depending on your effort and consistency.
Yoga Body and Guyoga are both designed as standalone workout programs. You can use them on their own. Yoga Edge is a supplementary workout program, designed to complement your existing routine by improving your performance in your other workouts, facilitating better recovery, and increasing muscle growth rate.
We have a few suggestions listed here, but you’re welcome to insert Yoga Edge into your current program however you see fit.

Yoga Excel is designed for multiple purposes, including active recovery, warm-up for another low-medium intensity workout, or as a morning or evening supplementary workout (to complement your main workout of the day).

Yoga Restore is a recovery workout you can immediately after practices, games, or workouts, an active recovery workout for days when you’re feeling sore, or as a pre-sleep stretching routine to improve your sleep.

You can practice yoga whenever it suits your schedule. For better sleep, avoid intense exercise 2-3 hours before bed. For Yoga Edge specifically, Yoga Excel and the performance workouts are best for increasing energy levels, while Yoga Restore is more appropriate if you would like to wind down or relax.
No. No, no, no, and no – not at all. It’s a workout.
These workouts are less than 30 minutes each, and they take zero time to set up. Just pop open your laptop, tablet, or phone, log in, and press play! (It’s even easier if you purchase the download access option.)
These workouts are designed to be appropriate for all levels of athletes. If you’re a beginner to yoga but have a consistent workout routine, these workouts will be fine for you. The great thing about yoga is that you can adapt the workout to fit your fitness level – if you want it to be harder, just push deeper into the posture. If you want it to be easier, don’t go as deep.
The workouts are of medium-intensity – challenging enough to work up a sweat and provide you with a sense of reward after you finish, but manageable enough that it won’t totally drain you. You’ll finish each workout energized and ready for more.
Stretching helps to alleviate muscle tension, but doesn’t do anything beyond that. In other words, it’s a bandaid. Yoga, on the other hand, does much more. In addition to extremely focused stretching to alleviate muscle tension, increase flexibility, and lengthen your muscles, you’ll also work on active mobility (strength), balance, core strength, breathing, body control, muscle activation, and way more. Yoga doesn’t just provide relief – it also makes you stronger and addresses the root causes of injury. It’s a highly efficient form of exercise designed to address many aspects of your fitness – definitely not “just stretching”!
Yes! You don’t need to be a professional athlete in order to benefit from these workouts. These workouts are designed for athletes of all types, from the weekend warrior to the casual runner. No matter your fitness level, these workouts help you be better at what you do by improving your performance, speeding up your recovery, and decreasing your risk of injury.