Yoga for Complete Beginners - Ep. 1 | Easy 10-Min Full Body Routine

[@ManFlowYoga]

📣 Join our FREE 7-Day, Beginners Yoga Challenge - No Flexibility Required! | Click Here to Get Your Free Yoga Workouts - shrtlnk.co/xM27p

[@shroomyhaze]

I’m a 25 year old male that works 7 days a week currently. Finally requested a full day off, and I spent my morning doing stretches. Just basic stretching gave my body so much relief, especially in my back and legs. This routine fit perfectly with my stretches. I recommend this to anyone recovering from injury, and more importantly to anyone that deals with work related stress. This has given me so much peace in a short amount of time, and I feel very satisfied after doing something physical.

[@ManFlowYoga]

We're happy you were able to squeeze in a day for yourself!!!

[@MrKoenio]

How much did you get paid for this? 😂

[@ManFlowYoga]

@@MrKoenio we didn't pay him lol. But we really appreciate his review!

[@lindagoad2163]

​@MrKoenio its a free video my man, chill out.

[@izkustvo]

Please try Anapanasati. It will also help you a lot.😊

[@azzamazim672]

This was my first time trying this and I absolutely love it. I'm looking forward to being consistent. Thank you for all that you do and offer.

[@ManFlowYoga]

Hope you're still keeping that momentum up!

[@TripsonBudget]

Finally a yoga video without annoying music. Love it.

[@ManFlowYoga]

Really glad you enjoyed this one :)

[@jason-michaelf.2343]

Finally, a yoga video for MEN (rather than women who are as skinny as a toothpick and as flexible as a rubber band). This video was greatly beneficial.

[@NaturallyGifted77]

Lol

[@piratetowelli9331]

I am 40 and started working out recently to get healthy and fit. I was told yoga is helpful to relieve sore muscles and improve breathing. I always thought yoga was just nonsense if you were bored but after trying this, I was honestly surprised there is so much more reasons to do this. I will be practicing this to help between workouts. I appreciate the details you provided in this video! If you have not created a video on benefits of yoga I would recommend that.

[@ManFlowYoga]

Thank you for the awesome feedback, hope you follow the whole series! And if you haven't subscribed yet be sure to, we're releasing new content every week!

[@loganraposo91]

I finally decided to take the plunge into yoga after years of weight training, injuries, trauma, you name it. In this 10 minute workout, it was one of the first times I wasn't in pain, and it was the first time I actually didn't feel tense. I'm not a flexible person and I used that as an excuse to not get into yoga sooner. I'm glad I listened to my friend and took part in this video. Thank you so much for making this content and getting me started on my physical healing journey.

[@ManFlowYoga]

Wow, we're so glad you finally took that plunge! Be sure to thank your friend for us :)

[@davidb1975a]

Nice! I just bought your "Yoga Fitness for Men" book yesterday. Decided to do a search on KZbin today. Found your channel. Definitely will be doing this routine for a few weeks until my body get used to this stuff. Thanks! Btw, I retired from the US Army in 2016. I let my fitness go. I do have aches and pains throughout my body. I'm more into fixing my body without medications. I've heard a lot about simplified Yoga.

[@theonlylavadog14]

Wow, technique is extremely important. I do variations of this that I just feel, but with your techniques I feel a thorough stretch.

[@ManFlowYoga]

That's great to hear! If you haven't already be sure to subscribe to our channel, we're adding new content every week.

[@mckev1]

I'm not a beginner but I sometimes like to go back to basics. This was a great intro for new yogis. Thanks Dean

[@ManFlowYoga]

It's always a good idea to revisit the basics :)

[@Globe090]

First time I’ve ever done this, and can’t believe what it’s just offered me in such a small amount of time, the pain relief in my legs has just disappeared, will be looking out for episode 2 and going again

[@ManFlowYoga]

That's so great to hear!!!!! Keep up the good work!

[@showingyourtruepath7517]

Thanks for reminding me to breath because I forgot to breath. I’ve learned alot about yoga for my blog, but now I am trying to dive in and practice what I preach and give a real opinion. With my injuries from my accidents this was a struggle for me😢

[@JustPearlyThings]

Thank you for getting to the point, I just watched 5 female instructors talk about their dog, the room and anything but yoga for the entire video lol

[@ManFlowYoga]

lol - i'm glad the yoga-focused approach works for you :-) subscribe and check out more!

[@tessabean4085]

Gurl, why point out they were female… you just can’t help your grifter self can you lol just say thanks and move on

[@poisonsumac3038]

Omg even begging in the comments. Pearl stop 😂 why are you like this

[@arieee_vcr]

Pearl he has a wife , he's off the market for you unfortunately 😂😂

[@JustPearlyThings]

@ I’m off the market too I just wanted someone to get to the point

[@JohnAckerman31]

I have been wanting to get into yoga for a while now. I’ve watched Wai Lana Yoga on TV, and I have always said that I’m going to add yoga to my day. The thing is that I just keep forgetting about it, but after watching this I am going to make the effort to start adding yoga to my day

[@ManFlowYoga]

This program is a great place for you to start!

[@7treezy]

First time trying this. I realized how fat I am…. But, my back and neck pain has been sooo intense to where i was starting to mentally struggle. I couldn’t keep up, but I feel so happy now. Blood is flowing and this is so wonderful!!!

[@ManFlowYoga]

We all have to start somewhere! Good job doing what you could.

[@DoodlingHitman]

starting yoga for the first time and using this guide. my goodness dude.. i am literally shaking at the end of this, haha. goes to show how badly i need this...

[@fatih3017]

My knee is broken with first move, thank you Sir

[@Cryptic_Keeper]

this guy underestimates just how outta shape people can be ive been working out the last week feeling great but i still having trouble holding poses as long as this guy :)

[@ManFlowYoga]

Copying Dean isn't the point. Doing what you can, modifying when necessary is. No one should expect to be able to do this like he does exactly.

[@Cryptic_Keeper]

@@ManFlowYoga yea your right sry i didn't mean to be so critical , i really actually enjoyed it ty

[@ManFlowYoga]

@@Cryptic_Keeper glad you enjoyed it!

[@mondohdz531]

Man I used to do yoga like 8-9 yrs ago and got complacent as the years went by. I always talked about the benefits of yoga and how I felt when I did it, but for some reason for this long, I haven’t got a chance to go back into it. Mentally I’m ready to go back into yoga and this is my first video. The one thing I noticed was I started to yawn after some really deep stretching, I felt in my body 😅 I wonder if that’s my body telling me thank you lol You were one of the first people I followed when it came to yoga. One day at a time and I’m hoping I can build up a routine where I can continue to thrive with the benefits of yoga again.🙏🏼

[@ManFlowYoga]

So glad your journey back to yoga brought you to us!

[@anekrasov21]

Finally, an instructor that talks about knee pain and a gut. Thanks for making these.

[@ManFlowYoga]

You are very welcome! If you haven't already be sure to subscribe to our channel, we're adding new content every week!

[@sergiu.leustean]

Thank you for the Yoga for Beginners playlist - and for a very simple, clear and structured instructions ! You got my subscribe! PS: Thanks for the breathing reminders - indeed I forget !

[@ManFlowYoga]

And thank you for the support and follow!

[@hrsey71]

thank you! this is a very good beginner yoga routine for me, as i am not flexible at all and need a place to start. a lot of other "beginner" yoga routines are not at all beginner focused.

[@ManFlowYoga]

So glad you found this routine helpful! Did you see the 7-day beginner's yoga for men challenge we mentioned?

[@TheParkingplace]

Loved this video. I am already doing taichi qigong, but want to start to integrate yoga as well. I am 61 and loving this. Thank you!!

[@ManFlowYoga]

So glad you enjoyed this routine! Hope you're following along to the whole series.

[@MGJScully]

Thank you. This will be on repeat for the week!

[@dosaking2475]

I started working out 4 months ago and this stretch helped my hips a lot. Thanks

[@ManFlowYoga]

great to hear!! we find that if you can do about 3 of these Man Flow Yoga sessions per week, it really helps out with your other workouts.

[@kashfortheking]

I’m 44. Just started looking into yoga. Definitely wouldn’t have done this in my 20s and 30s. Good stuff for sure.

[@ManFlowYoga]

Better now than never :)

[@juniorcouto]

Awesome 👏🏻 just done this workout

[@ManFlowYoga]

Great job! Keep that ball rolling!

[@GregBuhler]

My First time ever doing yoga. This was excellent.

[@ManFlowYoga]

Awesome! You're off to a good start.

[@ZumbawithDorothy]

Thanks not a man but this was nice. I kinda pressed my calf to the seat of the chair instead of holding on to the wall. I am fine holding on to the wall but the chair was a challenge. Definitely felt core muscles and muscles in my legs. I look forward to seeing the rest of your videos.

[@ManFlowYoga]

Thank you for the feedback! While MFY was created with men and their specific needs in mind, we encourage anyone to utilize our content. Keep up the good work!

[@briannasmith-t5m]

This yoga challenge sounds perfect for beginners like me! Thank you for sharing the link.

[@ManFlowYoga]

Glad you're enjoying it so far!

[@Know-llegeTales]

Just started now and it feels so relieving

[@ManFlowYoga]

Awesome! You're off to a good start :)

[@ParisFitnessj]

Yoga is the best medicine for the body and the mind

[@mrbtothej]

Really well explained video, easily to follow and a good beginner work out!

[@ManFlowYoga]

So glad you enjoyed it!

[@LouisGuagenti]

This is great! Thank you!

[@ManFlowYoga]

Glad you enjoyed it!

[@unad5]

Thank you! Loved the thorough explanation!

[@ManFlowYoga]

We're really glad you enjoyed it so much!

[@KappaTheta11]

Thank you and God bless Came here for stress management and to become flexible.

[@ch3rxy]

awesome tutorial dude! thanks for this! ;)

[@ManFlowYoga]

So glad you enjoyed it! Stick with the whole series!

[@nt3264]

16 y/o attempting this (in addition to calisthenics during other times) in order to achieve a better me!! Day 1 - Complete. I had some troubles breathing at first, and posture could use some slight work, but I did feel a good type of soreness around my hips & triceps that went away shortly after the session :)

[@nevermind541]

gl bro keep going

[@nt3264]

@nevermind541 We never stopped man 💪 Just forgot to be updating, but it's actually very good. This + calisthenics is already making my arms more defined

[@johnnytsunami981]

Thank you

[@ManFlowYoga]

You got it! If you haven't already be sure to subscribe to our channel, we're adding new content every week.

[@JohnnyTrece]

You are a very good instructor. Your directions are very clearly detailed, and you explain the purpose of each pose. I will subscribe and follow. And of course, thank you for the time and effort you put into this.

[@Eoinnnnn]

I’m new to yoga and want to build my way up. How many times should I do this routine before progressing to say episode 2 of your series 😊

[@ManFlowYoga]

Do the first routine and then go on to the next one. You can always go back and revisit the first one again, starting over.

[@solomonfernandez9592]

Thank you brother.😊

[@ManFlowYoga]

Glad you enjoyed the lesson!

[@Man.from.the.90sgeneration]

Thanks bro. 👋🏻 🇵🇪

[@khanscombe619]

Hey Dean. Awesome stuff. I’m certainly flexible. & I kinda know the poses. I just can’t stay up in some of them. I need to work on balance. Following your other balance video still

[@ManFlowYoga]

That's great to hear! Keep up the good work, it'll require consistency :)

[@happydays1384]

Love this ❤

[@ManFlowYoga]

Really glad you enjoyed it! Hope you're following along to the whole series :)

[@jamesf456]

First time trying. Now my legs hate me. Very nice will be back tomorrow

[@ManFlowYoga]

They don't hate you lol. They're just complaining a little :)

[@jeweleryreviews101]

Much appreciated 🙏🏼 gained a follower here 💪

[@ManFlowYoga]

And we appreciate you!

[@jeweleryreviews101]

@@ManFlowYoga got my fat ass working! Lol. I love this shit! 💪

[@strion5192]

For how long should I do this exercise before I move on to ep2. I do the exercise every morning.

[@ManFlowYoga]

that's not how these programs work. you cycle through all of the workouts and then repeat.

[@strion5192]

@@ManFlowYoga thanks

[@ThoaMonTho]

Really good stuff for us beginners.

[@paulbowman6700]

Thank you for this; it is excellent!

[@ManFlowYoga]

So glad you enjoyed it!

[@_Ragnar__]

Time for complete beginners first question: do i need to do any stretch exercises before or can i jump directly into the routine? ☺️

[@ManFlowYoga]

This is beginner-friendly and you can jump right into it :)

[@DBofficial125]

Loved this. The low lunges were rough for me however, I have a dodgy right knee. I seemed to feel most of the action in the glutes as I was supposed to, but also the lead leg's quad more than anything too. Perhaps because my quads are under-developed?

[@ManFlowYoga]

Soreness and additional tightness like that is from doing something you don't do often. And feel free to use a pillow or pad for your knee in low lunge, no need being in pain or discomfort if it's avoidable.

[@mohammadaminsoleymani3271]

Let's gooooo

[@ManFlowYoga]

Boom!

[@Fam-t4f]

SHould you do this routine before or after a work out?

[@veelone3663]

Depends on the workout. If you’re lifting heavy or doing cardio, then no.

[@ManFlowYoga]

We would say before but honestly either works.

[@JishnuR-b7f]

Thanks 🙏🏽🙏🏽🙏🏽

[@barneyshpaenglezz3570]

Bruh that very first lunge got me realizing im reaaaalllly out of shape lmao struggling 20 seconds in 😂🤣

[@ManFlowYoga]

But now you know what needs to be worked on!

[@barneyshpaenglezz3570]

@@ManFlowYoga exactly! Thanks for the video, I'm going to start incorporating this into my daily routine.

[@keimtheactor1865]

Felt good!

[@nathaleongamer8907]

Thank you for sharing this kind of content, it's really helpful. By the way. I have a question, Do I need to keep my breath for a small period of time in every exercise o I can breath normal ... Thank you for you answer. PD: My apologize for my English.

[@ThePurpleRain]

Thank you

[@yurifioravante5132]

Thanks a lot, Dean!

[@Littledrummerboy101]

51 yoa and going to windsurfing and sailing next summer . My overall fitness, flexibility and balance have become garbage . I started skateboarding to work on balance and having fun with it . However , it’s clear I need for some foundational work and started to explore the idea of yoga . This beginner stuff seems like a good place to start. How many days a week would be suggested for starters ?

[@ManFlowYoga]

Start with at least 3x a week and then build up from there.

[@cameronbilton207]

How long should we do ep1 before we move onto ep 2?

[@ManFlowYoga]

i'd recommend doing them as a cycle

[@kenpetrey]

Good video

[@rubberpickle371]

should i keep doing this same workout for a coupe of weeks before i start trying others?

[@ManFlowYoga]

There are 6 of these workouts - I would go through them as a cycle. :-)

[@rubberpickle371]

@@ManFlowYoga thank you

[@maddyboombaddybaddy6532]

Hi Dean can you tell me what you mean by 'squeeze' certain body parts? Like is that just flexing? Thx man❤

[@brandonhall1997]

Do you have a recommendation on what the better time of day might be to do this routine?

[@jberryberry6677]

I prefer early morning 4-5am again the word …. Prefer is vital for You so do yoga @ the convenient time You prefer

[@ManFlowYoga]

Everyone is different but most people prefer the morning.

[@laniec.f.2531]

I wish there was an option to accomplish the same thing as the first exercise with going down on each knee. I have a really stiff toe on one foot from a bunionectomy surgery and it's challenging to bend the toe quite like that. Is there something that could be used as a replacement?

[@ManFlowYoga]

Untuck the toes on your back foot if it helps.

[@laniec.f.2531]

@@ManFlowYoga , thanks. That seems like a simple solution, although I feel there will be less stability and/or balance control that way. It's worth a shot, for sure.

[@ManFlowYoga]

@@laniec.f.2531 use a wall or chair for the added balance. No need to be in pain and in fear of falling over. Consider it a modification :)

[@TheLongPush]

I have a question. My nose is blocked much of the time, unless very active. If I can only breathe in and out through my mouth, can I still do these workouts?

[@meowco69]

Need it easier than this.

[@ManFlowYoga]

You don't have to be able to do everything. We recommend taking breaks, pausing, modifying., do what it takes to get through a workout. What you're not able to do is what you can continue to focus on improving.

[@sherihall6421]

I can't get down on one knee 😢. Any modifications?

[@ManFlowYoga]

Use a pillow or cushion? Something to soften it and bring the ground up a little for you.

[@Tania-f5p6s]

Padding or no padding hurts my knees as they crunch from osteoarthritis

[@ManFlowYoga]

Would something like a pillow, with extra padding, help?

[@Tania-f5p6s]

Thank you but have tried

[@franklin8618]

This is sort of off topic, but I had no idea there's another channel that he does on KZbin called the "Better Man" podcast something where he talks about life issues and tips on what you can do to adjust to them, I believe. I just found it and was blown away on how good it is. It really is good. I had no idea it was on KZbin and surprised there's no link from this Man Flow page to tell you.

[@ManFlowYoga]

Thank you for bringing that to our attention and for supporting our podcast! We'll actually be sharing some podcast reels here on the MFY KZbin channel soon.

[@GiggingwithTheGoon]

extremely overwhelmed the first time lol how is it even possible to know "the right technique" without real time coaching?

[@ManFlowYoga]

Use a mirror, record yourself do it consistently. It works.

[@slantedglasses7242]

what's the name playlist for these? I tried to find it in your channel, but I cant'. I managed only to find part 1 and 2 from YT suggestion. Thank you

[@ManFlowYoga]

we might not have them organized into a playlist on youtube yet. if you search "yoga for complete beginners" on the search function of our channel you should find all of them. sorry for it being a bit more difficult!

[@slantedglasses7242]

@ManFlowYoga allright!

[@999fieldsie]

Hi dean how do i release my hamstrings?!

[@GBody-sn5ok]

Hi, i remember signing up with Yoga Flow a couple years back and was so busy that i didn't try one workout. Shame on me! Well, it's a new day, and I'll try this workout. Good day!

[@ManFlowYoga]

We all have to start somewhere, or in your case restart. Welcome back to the mat!

[@Boudica26]

Can women follow this too?

[@ManFlowYoga]

Of course! Our content was created with men and their needs in mind but we encourage everyone to utilize it.

[@frankiegunnz8066]

Is this best before or after meditation?........ Is this best morning or right before bedtime?

[@ManFlowYoga]

I wouldn't do this right before bed, morning would be more appropriate.

[@nevermind541]

i wanted to try yoga and when i searched it on youtube i disgusted by amount of sexual pointless videos, im so happy that i found this channel by accident

[@ManFlowYoga]

We're glad you found your way here as well!

[@LT-cx6ii]

Can we do the low lunges without having our knees touch the floor? Unfortunately my knees are no good for that position.

[@ManFlowYoga]

Try a pillow or cushion under your knee :)

[@petertarsio7168]

Who did you study with?

[@ManFlowYoga]

You can read all about Dean's yoga to being a yoga instructor here: manflowyoga.com/about-us/

[@1jillyr223]

The mic visually bothers me .

[@tracyoconnor2651]

Would like to purchase the yoga mat bundle for my husband. We are Canadian but living in Texas at the moment. When I try to purchase this bundle, it goes to a blank screen when I try to purchase. Any suggestions? Thank you.

[@ManFlowYoga]

We can easily ship to you in Texas! Try this link: shop.manflowyoga.com/collections/equipment/products/man-flow-yoga-cork-yoga-mat-cork-yoga-block-set-bundle or this one shop.manflowyoga.com/collections/equipment/products/mfy-cork-yoga-mat If the problem persists please drop us an email at [e-mail]

[@mattyfunds]

wow this was hard, weightlifting just makes your body heavier

[@ManFlowYoga]

Thank you for the honest feedback. Hope you follow along to the whole series!

[@diegooland1261]

No, I need to see someone like me try this. I get showing what it should look like but I'm nowhere near doing any of this.

[@ManFlowYoga]

Understood. Modifications are important, so don't worry about looking like Dean. Focus on what YOU can do.

[@SargonofQueens]

The very first step is difficult for a beginner. I can’t bend my knee like that.m

[@ManFlowYoga]

Then you would need to modify that pose so you can do it without causing any sort of pain.

[@Sladjana.Stankovic]

hello, I'm a beginner.. is it possible to build muscle mass with yoga. thanks

[@ManFlowYoga]

Yes, it is! But if you combine it with yoga with other exercises, like lifting, you'll see even more.

[@ManFlowYoga]

You should join our Free 7 Day Beginner's Yoga Challenge to get started on the right foot: manflowyoga.com/7-day-beginners-yoga-for-men-challenge/

[@32forestgump]

Hey man are you timing stuff in the vid, the first excise kinda miffed me cause I was just following you and couldn’t tell if your actually keeping time or not

[@ManFlowYoga]

I'm not timing it to the second, but I have a general idea of how long it is to be held and you should be doing it at the same time as me in these follow-along workouts.

[@32forestgump]

@@ManFlowYogathank you! I’ve been putting stuff together from several of your videos and making my own routine , it’s been a week and I think I’m an inch taller and have been pain free and more relaxed, thanks for the free content brother

[@julianoaugustob.9246]

I can’t stand on my knee… can I put a pillow under it?

[@ManFlowYoga]

Yes! A pillow or knee pad is a great idea.

[@successfulsomewhat]

goodness it’s been a while since i’ve stretched. this was tough!

[@ManFlowYoga]

Really glad you challenged yourself and found it rewarding.

[@robfh4310]

I’ve just started today doing this for the first time, as I usually run and weight train but have gotten a bit stiff. I’m finding that with the exercise my back is coming into play and it’s making it sore. Any suggestions on what I might be doing wrong?

[@ManFlowYoga]

Soreness just means you're doing something your body needs time to adjust to.

[@jimh527]

Sometimes the basics are the best. No spaghetti poses for me.

[@JohnathanMerkwan]

He is sure. This is his about us. We know they, this about all things this.

[@dinosemr8141]

❤️💖🙏💖❤️

[@showingyourtruepath7517]

I ended up standing up and holding up my arms because this beginning position hurt the crude out of my knee

[@ManFlowYoga]

It's important to modify when necessary!

[@me7469]

Should put in the title “equipment required” just a little friendly advice

[@ManFlowYoga]

Thank you for the feedback. You can always modify by using a stack of books for a block or a belt for a strap.

[@claren9263]

I’m doing it was hard I wanna be a savage 😅

[@showingyourtruepath7517]

We should have led with knee pad😅

[@ManFlowYoga]

Good point! Thank you for the feedback :)

[@bravotipo9037]

I think this is one pf very few reasonable and sensible stretching video online. the others, especially those with skimpy clothed sexy women, are totally unrealistic. and as much as I like a sexy woman, I NEED realistic exercise for over 40 men who, notoriously, are much less elastic.

[@ManFlowYoga]

Very well said! That's what we aim for :)

[@TheSutherlandG]

Loved the video, but a little dissonance. Man, I will buy you a watch, but if you say "hold poses for 30-45 seconds" and then stay in them for 2+minutes? Makes it harder to follow lol.

[@ManFlowYoga]

Can the watch be a Rolex?

[@xr2iguy]

not bad but as a 60 year old man i cant even get to the first position !!!

[@ManFlowYoga]

Do what you can and modify when necessary.