Yoga is a great practice but it can be intimidating at the start especially for men. Finding the right class and instructor can make a huge difference on whether you practice regularly. I have been practising yoga for over 8 years but my practice has only become consistent in the last 3 years since joining Man Flow Yoga. I believe it is the best online yoga platform for men.
Man Flow Yoga is the best online yoga program for men. The platform has tons of content that include challenges, programs, tutorials, and workouts. Man Flow Yoga is fitness-focused and result-driven so it is a great platform for beginners. Access all the content on the go through the Man Flow Yoga App.
Man Flow Yoga is different from other strength training or yoga programs. It makes getting and staying in great shape very easy. You only need to invest 20-30 minutes a day to see results. This is because you will be doing the right exercises to keep injury-free, mobile, and healthy.
Introduction to Man Flow Yoga
Yoga is great for men! There are so many benefits to doing this ancient activity. Unfortunately the western world view is that yoga as an activity that only benefits women. But by not doing yoga you are missing out on arguably the best activity to achieve your fitness goals. Man flow yoga is a product that offers no nonsense fitness-centric yoga. It is functional yoga in line with your fitness goals.
Man flow yoga workouts will improve your fitness and sports performance. You will develop better body awareness and control and see improvements in balance and stability. Finally say goodbye to those nagging knee or back pain during exercise.
History of Man Flow Yoga
Dean Pohlman is the founder of Man Flow Yoga. His journey into Yoga is common among many who have been active in sports and fitness from an early age. A history of injury from his early teens resulted in many surgeries but none of them provided the required solution. As he grew older he developed a deeper interest interest in fitness and started learning more about bio-mechanics.
Realising that surgery only offered quick fixes he focused on the actual cause of the injuries. These were the many weakness in other parts of his body. The weaknesses came from a lack of core strength, balanced training, and flexibility. With this knowledge and accidentally attending a Bikram yoga class, Man Flow Yoga was born. Learn more about the Man Flow Yoga story.
Man Flow Yoga offers a unique product that combines yoga with fitness and sport. Dean’s style of functional yoga is effective whatever your current fitness level. By regularly following the programs and challenges you will improve your fitness and achieve your fitness goals.
What makes Man Flow yoga the best online yoga for men platform is the comprehensive range of features it offers.
7 Day Free Trial
I had been doing yoga at a studio for nearly 2 years so had a good idea of what the practice entailed. At the time I was preparing to go travelling for 3 months. I was also keen to continue doing yoga and fitness training while I was on my travels. I had read a few articles about Man Flow Yoga and also seen some workouts videos on Youtube. The content looked informative and professional and I liked the instructor’s (Dean) style. From my experience having confidence in the instructor is the key factor in getting the most from yoga and other personal training. I was still not sure if Man Flow Yoga was the right program for me. The 7 day trial allowed me to get more information before fully committing to a longer membership.
Multiple Pricing Options
Man Flow Yoga membership offers great value. The most costly membership is cheaper than the cost of a single yoga class! It will include unlimited access to yoga workouts, programs, and bonus content. You can easily cancel your membership at any time if you decide it is not right for you.
Signing up takes less than five minutes, within that time you will receive confirmation and login details to the members area of Man Flow Yoga. You also receive a personalised message from Dean welcoming you to the program.
Becoming a full member of Man Flow Yoga has many benefits. Once you signup you will land on below members homepage. It has recently been redesigned and the look and feel is clean and uncluttered. Clicking on MENU at the top launches the main areas of the members area, Workout Library, Programs & Challenges and Training Tools. There is also My Saved Items allowing you to save any content from the Workout Library, Programs & Challenges and Training Tools. This is a great feature giving you easy access to all you favourite content quickly.
This is the area where you will find all the Man Flow Yoga workout videos. There are currently over 430 videos in the library so it could be quite overwhelming to find what you are looking for. Fortunately there are many filters available to find what you are looking for.
Video duration: If you have a limited time you can find a workout to do in that time. The slider moves in five minutes intervals with the longest workouts sixty to seventy minutes.
Skill level: Choose between beginner, intermediate, advanced or all levels workouts
Target Area: Yoga is the best practice for targeting a specific area of the body. You will find workouts that will increase mobility and joint health for your wrists. Focus on your hips by strengthening your glutes, adductors, quadriceps, hamstrings, and hip flexors. Or tackle the issues of working at a desk by improving shoulder flexibility.
Fitness focus: You can search for a workout based on your specific fitness goal. The options are very specific fitness areas like balance, flexibility, mobility and strength. You can also find more yoga specific options like flow, rehab and restorative workouts.
Intensity Level: Choose your workout based on how hard you want to training. There are five levels of intensity, level 1 being restorative to level 5 that is extreme.
You can also combine the filters so you can do a high intensity workout targeting your core.
Programs and Challenges
There are 40 training programs and 9 challenges in the members area and new ones are added every month or so. The training programs focus on a body part (back), a sport (running), a movement (squat), a challenge (Fit for Summer) or a function (mobility). All the programs are classified into 4 levels, beginners, intermediate, advanced and all levels. You can also choose programs based on the number of days per week you want to train. The options are 2, 3, 5 and 7 days per week and it is very easy to filter the programs. During my travels I was regularly doing the Bulletproof your Back and The Bodyweight Beast workouts.
Bulletproof your Back program
Unfortunately I am one of the many men who suffer from persistent lower back pain. Regular yoga has been the most effective remedy for this issue and this program is excellent. Bulletproof your back will address the root cause of your back pain. It focuses on fixing your spinal problems by strengthen your hips, core, and spine. This program is for all levels so if you are new to yoga and suffer from back pain you can still do it. The program is for 7 days per week with 1 rest day. The daily workouts are about 20 minutes long. This means you can do any other training or yoga in conjunction with this program. The program consists of four phases:
Phase 1, Build a Foundation
These are quick but effective workouts that will strengthen the source of the back pain. These videos have lots of instructions ensuring that you are doing the exercises right way with good form. The advantage of doing these exercises is that you will feel more comfortable when doing the flow in the future phases. There is also a 7 minute back pain relief workout that you can use at any time to manage back pain.
Phase 2, Strengthen
These workouts focus on on strengthening your back as a whole. You will build strength in your hips, spine and core. This will improve your balance and build muscular endurance. A 20 minute nighttime routine should lessen any soreness you feel from any of the exercises. It is great to do before bedtime or after a workout. It is recommended that you do this phase for at least 2 weeks before moving to phase 3.
Phase 3, Advance
In this phase you will add full body movements to your routine. You will still focus on strengthening your spinal health through hip mobility, core strength, and stability. Developing balance, strength and mobility in full-body movements is the goal of this phase. After doing this phase for a couple of weeks I benefited from more body control.
Phase 4, Bulletproofing
By this stage your back pain should feel dramatically different from when you started. You may still feel pain from time to time, but you now know what you need to do to fix it. Phase 4 focuses on improving strength and mobility. Workout are more difficult and longer but will now be ready for them! If you are still feeling discomfort in the back it could be due to you not using your hips or core enough. The 20 minute hip and core essentials flow workouts will ensure that you become more conscious of engaging them. Do them at the beginning of the week for better full body movement.
The Bodyweight Beast program
This workout is the perfect proof that yoga can be high intense and build muscle. It is a very challenging 5 day workout and you will definitely appreciate the 2 rest days! The high intensity workouts range from 35 to 55 minutes in length. There are also optional warm-up workouts that I recommend at the start of the week. They focus on combating the effects of sedentary activities such as long hours driving in a car or lounging on your sofa.
Doing this program on a regular basis, you will improve your strength and strength. Many of the poses require good balance, endurance and flexibility. There is a strong focus on building core strength so if you are looking for a 6 pack, this is the workout for you! Finally you will learn some advanced postures and techniques.
Day 1, The Mustang Workout
This a workout done in a car dealership in front of a beautiful Mustang! An endurance-focused workout that strengthens every part of your body. You hold poses longer to challenge your strength (and your will!) and help you build muscle. It is a great workout along with the Post-Sedentary Weekend to start the week. You will sweat buckets and feel amazing afterwards. You will also be impressed by Dean giving instructions while holding planks and forearm planks for 1 or 2 minutes!
Day 2, Keeps the hips squared
After the intensity of Day 1’s workouts we switch focus to core engagement and posture technique. The emphasis is on core engagement and proper, neutral pelvic alignment in a variety of postures. One of the big problems seen in yoga is that many people try to go too deep into many poses. This can cause problems and injuries as you are not doing the pose for your body. Focusing on technique rather than depth has many long term benefits and lessens the likelihood of injury. This is a fantastic workout to help build strength while at the same time reinforcing basic (but essential) technique.
Day 3, The Pyramid Workout
One of the features of Vinyasa flow yoga is building a sequence of poses and flowing through them. It is a great way to build endurance and improve technique as you are repeating the poses. The pyramid workout involves building a sequence of poses, one on top of the other, for a progressively difficult workout. You will need strong focus and endurance to complete this workout. There is a lot of lower-body strengthening and spinal mobility and few new and advanced poses. It lasts for 50 minutes and expect to feel the burn!
Day 4, The Fix Workout
The reason yoga is so effective is that it targets all areas of the body. I find it the most addictive training you can do. This is because no session is the same and impacts your body in different ways. The fix is a 45 minute full body workout that is very challenging. This workout includes many strength building and flexibility poses and combinations. It will provide a full body, full spectrum workout. The workout consists of lots of upper body, back and forward bends. It also includes many lunges and squats as well core exercises. If you are looking to build muscle, core strength, endurance and flexibility, The Fix has you covered.
Day 5, The Perfect Squat
There are many benefits of having a great squat and reliable squatting technique. You will have bigger and stronger legs as well as more core strength and a healthier spine. This workout will build strength for squats by focusing on the lower body and back and core strengthening exercises. You will develop strength, range of motion and endurance necessary for increasing weight in your squats or doing more reps. This workout has some new exercises so expect to be challenged a lot. You’ll develop your strength, activate your muscles, and improve your flexibility with this 62-minute beast.
This area has been enhanced over the last 18 months. It now includes Launch Guide, Pose Guide, Tutorial & Exercises, Wellness Library and Fitness Assessment.
This will help you get the most out of your training with Man Flow Yoga. It comes in 2 parts, each with 4 steps. Part 1 will help you choose the right beginners program and provide tips on succeeding. Part 2 will hep you choose your long-term programs and how to build a habit for consistent workouts.
Here Dean breaks down some of the most popular yoga poses. This is a great area for every member to check in now and again as it continues to grow. Dean demonstrates how to do the selected pose correctly and explain the benefits of it. He also addresses common errors and how to ensure you have the correct alignment all of the time.
Tutorials & Exercises
Man Flow Yoga combines yoga with other fitness methods to create a unique offering. In the Tutorials & Exercises section there are over 100 videos that support the yoga workouts.
Similar to the Workout Library there are filters that make it super easy to find an exercise or tutorial that suits your needs. The filters are the following:
Video duration: Shorter than videos in workout library as they focus on a specific topic
Area of body: Target specific areas of your body with the most effective exercises
Fitness Goal: Find an exercise or tutorial to improve your flexibility, increase mobility or prevent injuries
Target Identities: Whether you are a runner, weight trainer or office work you can find a routine to improve your fitness
Exercise Type: Options for specific styles of exercise
Level: Choose from beginner, intermediate or advanced
Wellness is an important part of Man Flow Yoga. To achieve your fitness goals it is vital that you take care of your well-being. This means you are following a balanced diet and understand the basics of nutrition. The lifestyle you lead can also impact on whether you stay on track with your fitness. Staying motivated in one of the keys in maintaining a consistent fitness program.
The wellness library has lots of content that covers diet and nutrition, lifestyle and motivation. Dean covers many topics that vary from what you should eat for breakfast to whether yoga can increase testosterone. Much of what he discusses comes from personal experience and if he recommends any product or service you can be sure he has tried them before.
The wellness library also includes over 140 MFY shorts. These are twice Weekly Videos that teach you new exercises to keep you engaged and accountable. These are no longer than ten minutes in length and focus on one topic. This could be a specific yoga pose like crow or dolphin. Dean will breakdown the pose and show you the simplest and safest way to do it. Or it could focus on an issue that is popular at the time. Such as fat burning misconceptions or the proper posture for sitting in a chair.
To get the most out of Man Flow Yoga, Dean wants you to Start Smart with your training. He wants your yoga program to be based on your goals, your needs, and your fitness level. By integrating your yoga with your other training to achieve noticeable, sustainable results as quickly as possible. Start Smart is an opportunity for members to work with him to get the best personalised training program. It works in two parts:
Part 1 - Comprehensive Fitness & Lifestyle Questionnaire & Assessment
A questionnaire including 18 total questions covering your goals, fitness, movement, stress, and other topics so Dean can give you the most relevant advice and suggestions based on your unique needs.
What are the biggest challenges to your fitness right now?
What other workouts are you currently doing that you’d like to combine with yoga?
How many days per week and how much time per day do you have for exercise?
Part 2 - Customised Recommendations
Members can have a 30 minute 1-on-1 call or receive a personalised video response. The follow-up session will cover further discussion about the questionnaire and assessment. The purpose of this is to recommend the appropriate workouts and programs and identify fitness areas of opportunity. Also he may look at non-exercise lifestyle changes or any other relevant factors that could stop you seeing sustainable results.
Man Flow Yoga Community
Did you know that workout programs are more likely to succeed when there is a community element involved? By joining Man Flow Yoga you will be part of an active, inspirational fitness community. This community will provide motivation for you to achieve your fitness goals. You will get accountability and support as soon as you join the program. This community ensures you are dedicated to improving their health and wellness. Members can engage with the community by using the community forum on the website and joining the MFY Facebook group.
To reinforce the importance of the community, Man Flow Yoga has created brand ambassadors. Based in all four corners of the globe, Manbassadors serve as guides or motivational coaches. They help newbies get the most out of the Members' Area, focusing on the following:
- Helping Members come up with a workout plan
- Giving members instructions on how to get started
- Checking in on a regular basis
- Providing advice on how to do yoga with a busy schedule
- Sharing motivational posts or recipes in the MFY Community Facebook Group
- Meet up with Members in different cities and do yoga together
Members can get paired with a Manbassador by taking a quick survey. Manbassadors are not personal trainers so they cannot prescribe you workouts, give you a meal plan, etc. They are there to help motivate you and encourage you!
Man Flow Yoga has a strong social media presence. Dean is very active and engages with his members and wider audience. You can find lots of great content on all the main channels. These include free videos and blog posts covering yoga, fitness, nutrition and wellness subjects.
Alternatives to Man Flow Yoga
Historically most yoga classes available online focus on the traditional yoga aspects. Recently more courses are offering a wider range of services combining yoga with other fitness activities.
This is a very diverse site dedicated to healthy living and an active lifestyle. It has a lot of content, well over a thousand yoga classes. There are also other cardio, HIIT, pilates and strength and weight training classes. You can also find information on healthy living through blogs and videos. The site has a strong social media element. The platform allows you to follow other yogis, specific topics and interact with other people.
Grokker is definitely an up and coming site and has enough content to cover the demands of most yoga and fitness enthusiasts. It is suitable for newbies and experienced users and is great value for money. It compares well to Man Flow Yoga, it is cheaper and there is more content. Grokker offers a 2 week free trial with a personalised program designed and customized to your goals.
If you are looking for a quick, physical yoga workout, Dirty Yoga is a great option. They offer intense, streamlined workouts so you can get back into shape as quick as possible. The weekly workouts vary to ensure you get fitter and stronger in just 120 minutes per week.The programs are more for someone who hasn’t done yoga previously and focus on fitness.
Dirty Yoga approach is quite refreshing and they are realistic on how yoga can help you achieve your fitness goals. Classes are 30 minutes in length for a down and dirty workout, and you get new classes every Monday, meaning you never have to repeat a class. Classes are typical vinyasa flows: intense, fast-paced, sweaty, and fat-burning. There is plenty of cheeky humor during workouts and on their website.
Dirty Yoga doesn’t offer a free trial but you can get a week's pass for $10. The biggest drawback is that the classes are only viewable for seven days. Once Monday rolls around, last week's classes disappear and you get the new set. This can be frustrating for some people but if you are looking for variety, Dirty Yoga will offer plenty.
Summary of Man Flow Yoga
Man Flow Yoga believes that getting and staying in shape should be a simple process. By doing the right exercises and investing 20 to 30 minutes every other day you will see great results. If your goal is to stay healthy, injury-free and mobile, MFY workouts are exactly what you need.
Man Flow Yoga focuses on the technique above all else. Dean Pohlman always provides clear and detailed instructions which ensures you are always know what you should be doing in each posture. Furthermore whether you are a complete beginner or have been doing yoga for a few years you will always learn more to advance your practice.
The focus is on the physical aspects of yoga compared to more traditional styles so you can get the maximum benefit out of each posture. You will understand exactly what each exercise is doing for your body, so you understand the benefit to your functional fitness.
So whether you are competing in a triathlon, being a weekend warrior, playing sports, or playing with your grandkids, MFY has lots to offer. You will build the basics of your physical fitness and see major improvements in your balance, core strength and flexibility. Finally the uniqueness of yoga workouts will result in more body awareness, endurance and better movement patterns.